⏱ 15 min total

Cinnamon Oatmeal Pancakes

Name: Cinnamon Oatmeal Pancakes
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 large Egg white; ¼ tsp Cinnamon; ⅛ tsp Nutmeg; ½ dash Salt; ⅛ tsp Baking powder; 3 tbsp 2% milk; ¼ tsp Granulated sugar; ¾ cup Rolled oats; 1 spray , about 1/3 second Cooking spray

Per 1 serving · 142 g · 9 ingredients

Calories

251

13%
of a 2,000 cal day

Protein
13g
19% of calories
Carbs
48g
71% of calories
Fat
3g
10% of calories

Portion

✓ Low fat
✓ Low saturated fat

At a glance

One serving of Cinnamon Oatmeal Pancakes (142 g) has 251 calories, with 13 g of protein, 48 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (25% DV), dietary fiber (27% DV) and riboflavin (b2) (26% DV).

Per 100 g

177cal

medium energy density

Protein per 100 cal

5.1g

Net carbs

41g

carbs minus fiber

Fiber

7.5g

5.1 g sugar

High in

20%+ of the daily value

Protein25%
Dietary fiber27%
Riboflavin (B2)26%
Iron24%
Phosphorus43%
Zinc20%

Good source of

10–19% of the daily value

Thiamine18%
Niacin15%
Vitamin B614%
Vitamin B1211%
Calcium11%
Magnesium19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min

1
In a bowl, combine the oats, egg whites, cinnamon, nutmeg, salt, baking powder, milk, and sugar.
2
Mix well until a batter forms. If the batter appears too runny, add an extra spoonful of oatmeal.
3
Lightly grease a pan with cooking spray or oil.
4
Pour spoonfuls of batter onto the pan and cook over medium heat, flipping when bubbles form and the edges look cooked.
5
Cook until golden brown on both sides. Serve warm.

Vitamins & minerals

Amounts for 1 serving (142 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	0.1 mg	0%
Vitamin D	1 μg	4%
Vitamin E	0.4 mg	3%
Vitamin K	3 μg	2%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.3 mg	26%
Niacin	2 mg	15%
Vitamin B6	0.2 mg	14%
Folate (B9)	21 μg	5%
Vitamin B12	0.3 μg	11%
Pantothenic acid	0.2 mg	4%
Choline	26 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	113 mg	11%
Iron	2 mg	24%
Potassium	378 mg	8%
Magnesium	79 mg	19%
Phosphorus	299 mg	43%
Zinc	2 mg	20%
Copper	0.2 mg	25%
Manganese	2 mg	74%
Selenium	27 μg	48%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	6 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	2 g	—
Leucine	0.5 g	—
Lycopene	0.1 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	1 g	—
Proline	0.3 g	—
Retinol	25 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 251 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

48min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Cinnamon Oatmeal Pancakes?

One serving of Cinnamon Oatmeal Pancakes (1 serving) has 251 calories, which works out to 177 calories per 100 g. That is about 13% of a 2,000-calorie day.

Are Cinnamon Oatmeal Pancakes high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Cinnamon Oatmeal Pancakes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 71% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cinnamon Oatmeal Pancakes?

159 mg per serving.

How much sugar is in Cinnamon Oatmeal Pancakes?

5.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (142 g)

Calories251

% Daily Value*

Total fat 3g	4%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 3.7mg	1%
Sodium 159mg	7%
Total carbohydrate 48g	17%
Dietary fiber 7.5g	27%
Total sugars 5.1g
Protein 13g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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