⏱ 25 min totalSavory Broccoli Pancakes
Per 1 serving · 122 g · 7 ingredients
of a 2,000 cal day
- Protein8.5g22% of calories
- Carbs11g28% of calories
- Fat8.8g50% of calories
- ✓ Low sodium
At a glance
One serving of Savory Broccoli Pancakes (122 g) has 153 calories, with 8.5 g of protein, 11 g of carbohydrates and 8.8 g of fat. Most of its energy comes from fat (50% of calories). It is high in Vitamin C (51% DV), Vitamin K (42% DV) and riboflavin (b2) (20% DV). Keep an eye on saturated fat and cholesterol, which provide 28% and 52% of the daily value.
High in
20%+ of the daily value
- Vitamin C51%
- Vitamin K42%
- Riboflavin (B2)20%
- Choline24%
- Iron21%
- Selenium26%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin B615%
- Folate (B9)14%
- Vitamin B1216%
- Pantothenic acid19%
- Phosphorus18%
Watch
20%+ of the daily value
- Saturated fat28%
- Cholesterol52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⁹⁄₁₆ cup, chopped or diced Broccoli
¼ small Onion
¾ extra large Egg- 🥄¹⁄₁₆ cup Coconut flour
- 🥄¼ dash Salt
¼ tsp Garlic powder
¼ tbsp Coconut oil
Directions
- 1
In a food processor pulverize the broccoli and onion until they're in very small pieces. Transfer to a bowl.
- 2
In the bowl, mix together with the remaining ingredients except the oil. Mix until a batter is formed.
- 3
In a frying pan, heat the coconut oil. Drop roughly 1/4 c portions onto the pan as pancakes. Let cook for about 3 – 4 minutes on low on each side, flipping very carefully. You want it to get some color on the sides. Serve hot.
Vitamins & minerals
Amounts for 1 serving (122 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 45 mg | 51% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 50 μg | 42% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 0.4 mg | 2% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 55 μg | 14% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 134 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 56 mg | 6% |
| Iron | 2 mg | 21% |
| Potassium | 249 mg | 5% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 124 mg | 18% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.2 mg | 7% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 179 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 67 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 153 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 18minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Savory Broccoli Pancakes?
One serving of Savory Broccoli Pancakes (1 serving) has 153 calories, which works out to 126 calories per 100 g. That is about 7.7% of a 2,000-calorie day.
Are Savory Broccoli Pancakes high in protein?
Not especially. It has 8.5 g of protein per serving, and protein supplies 22% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Savory Broccoli Pancakes keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 28% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Savory Broccoli Pancakes?
133 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Savory Broccoli Pancakes?
1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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