⏱ 20 min totalCoconut Flour Pancake
Per 1 serving · 215 g · 8 ingredients
of a 2,000 cal day
- Protein13g20% of calories
- Carbs34g55% of calories
- Fat6.8g25% of calories
At a glance
One serving of Coconut Flour Pancake (215 g) has 242 calories, with 13 g of protein, 34 g of carbohydrates and 6.8 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (25% DV), dietary fiber (24% DV) and riboflavin (b2) (35% DV). Keep an eye on sodium and cholesterol, which provide 20% and 62% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber24%
- Riboflavin (B2)35%
- Vitamin B640%
- Vitamin B1220%
- Pantothenic acid25%
Good source of
10–19% of the daily value
- Vitamin C11%
- Folate (B9)12%
- Potassium12%
- Magnesium10%
- Phosphorus19%
- Copper14%
Watch
20%+ of the daily value
- Sodium20%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 medium Banana
1 large Egg
2 tbsp Egg white- 🥄¼ tsp Baking soda
¾ tsp Apple cider vinegar
½ tsp Vanilla extract- 🥄⅓ oz Coconut flour
1 spray , about 1/3 second Cooking spray
Directions
- 1
Heat skillet to medium-high heat. Mash banana in a liquid measuring cup with pour spout. Add in eggs and whisk until well combined.
- 2
Stir in baking soda/vinegar and vanilla, if desired. Stir in coconut flour.
- 3
Lightly grease skillet. Pour pancake sized amount of batter into skillet. Allow to cook on one side until fluffy and bubbly in center. Flip and cook on other side until evenly browned.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 159 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 2 mg | 22% |
| Potassium | 547 mg | 12% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 130 mg | 19% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.3 mg | 15% |
| Selenium | 23 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 29 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 31 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 6 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 242 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 46minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Coconut Flour Pancake?
One serving of Coconut Flour Pancake (1 serving) has 242 calories, which works out to 113 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Coconut Flour Pancake high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 20% 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.
Is Coconut Flour Pancake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Flour Pancake?
457 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Coconut Flour Pancake?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
452 calLime Shrimp Dragon Noodles1 serving
277 calShrimp Noodle Soup1 serving
314 calSpicy Ramen Cup of Noodles1 serving
506 calVegetarian Ramen Noodle Salad1 serving
569 calSesame Turkey Ramen Bowl1 serving
339 calCrunchy Ramen Noodle Salad1 serving
251 calShiitake and Scallion Ramen1 serving
547 calCreamy Mushroom Ramen1 serving