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Gather ingredients and preheat oven
Preheat oven to 200 degrees. Have a baking sheet or heatproof platter ready to keep cooked pancakes warm in the oven.
Pancake
Pancake has 75.3 calories per serving (1 Small Piece) — that's 259.8 calories per 100g. It provides 2g protein, 10.5g carbs, and 2.8g fat. With a high glycemic index (GI: 71), this recipe is suitable for heart health.
Track the exact calories and macros of Pancake in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories75.3 kcal
- Carbs10.5 g (42.0 kcal)
- Protein2.0 g (7.9 kcal)
- Fats2.8 g (25.3 kcal)
Nutrition Label
Pancake
- Serving Size1 Small Piece (30 g)
- Calories75.3 kcal
- Carbs10.5 g
- Fiber0.3 g
- Sugar2.4 g
- Protein2.0 g
- Fat2.8 g
- Saturated fat1.2 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat0.5 g
- Cholesterol16.7 mg
- Sodium70.9 mg
Nutrition per 100g
- Calories259.8 kcal
- Carbs36.3 g
- Fiber1.1 g
- Sugar8.4 g
- Protein6.8 g
- Fat9.7 g
- Cholesterol57.8 mg
- Sodium244.7 mg
1 serving = 29g
Cooking time: 5 minutes
Serves: 17 persons
Ingredients
Milk
1 Cup
Butter
2 Table Spoon
Vegetable oil
1 Table Spoon
Sugar
2 Table Spoon
Refined wheat flour
1 Cup
Whole egg raw
60 Grams
Salt
0.5 Tea Spoon
Instructions
1
2
Mix dry ingredients
In a small bowl, whisk together flour, sugar, baking powder, and salt; set aside.
3
Mix wet ingredients
In a medium bowl, whisk together milk, butter (or oil), and egg.
4
Combine wet and dry ingredients
Add dry ingredients to milk mixture; whisk until just moistened. (Do not overmix; a few small lumps are fine.)
5
Heat and oil skillet or griddle
Heat a large skillet (nonstick or cast-iron) or griddle over medium. Fold a sheet of paper towel in half, and moisten with oil; carefully rub skillet with oiled paper towel.
6
Spoon batter onto skillet or griddle
For each pancake, spoon 2 to 3 tablespoons of batter onto skillet, using the back of the spoon to spread batter into a round (you should be able to fit 2 to 3 in a large skillet).
7
Cook first side
Cook until surface of pancakes have some bubbles and a few have burst, 1 to 2 minutes.
8
Flip pancakes
Flip carefully with a thin spatula, and cook until browned on the underside, 1 to 2 minutes more.
9
Serve immediately, or keep warm in oven
ransfer to a baking sheet or platter; cover loosely with aluminum foil, and keep warm in oven. Continue with more oil and remaining batter. (You'll have 12 to 15 pancakes.) Serve warm, with desired toppings.
Glycemic Index
71 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Pancake | Crepes | Cupcake | Glazed Donut |
|---|---|---|---|---|
| Calories | 75.3 kcal | 81.7 kcal | 383 kcal | 375.4 kcal |
| Carbs | 10.5 g | 11.2 g | 41.6 g | 50.2 g |
| Protein | 2 g | 2.9 g | 5.8 g | 6.3 g |
| Fat | 2.8 g | 2.8 g | 21.5 g | 16.6 g |
| Fiber | 0.3 g | 0.4 g | 0.7 g | 1.2 g |
| Sugar | 2.4 g | 0.6 g | 23.8 g | 17.8 g |
| Sodium | 70.9 mg | 24.7 mg | 164.5 mg | 93.3 mg |
| Cholesterol | 16.7 mg | 37.2 mg | 134 mg | 40.4 mg |
Health Goals Suitability
Weight Loss
At 75.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (16.7mg) and low saturated fat (1.2g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (71) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~29g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~29g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~29g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~29g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Pancake stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (150.6-225.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Frequently Asked Questions
One serving of Pancake contains 75.3 kcal (2g protein, 10.5g carbs, 2.8g fat). That's 259.8 kcal per 100g. You can track exact portions in the Hint app.
At 75.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 71 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pancake has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Pancake is light enough for dinner at 75.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Pancake is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
