Recipes · Dutch · Pancakes and Crepes
Pannenkoek (Dutch Pancake)
One serving has 543 kcal and 18 g protein, and at least a fifth of a woman's daily need of selenium (82%), riboflavin (76%), thiamin (60%), cobalamin (48%), phosphorus (44%) and folate (40%). Ready in 23 minutes.
- Preparation: 15 min
- Cooking: 8 min
- Makes: 1 serving (300 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 70 g Flour, all-purpose
- 150 g Milk, whole
- 50 g Eggs, whole, raw
- 0.3 g Salt
- 10 g Butter, unsalted
- 20 g Cane syrup
Method
- Whisk the flour, milk, egg and salt to a smooth, medium-thick batter, then rest for 10 minutes.
- Heat a little of the butter in a large pan over medium heat and pour in enough batter to thinly cover the base.
- Cook for 2-3 minutes until golden and set underneath, then flip and cook the other side for 1-2 minutes.
- Slide onto a plate and drizzle with the syrup to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 543 kcal | 26% |
| Carbohydrates | 75.6 g | |
| Water | 185 mL | |
| Fiber | 1.9 g | 6% |
| Protein | 18.3 g | 38% |
| Tryptophan | 0.23 g | |
| Threonine | 0.68 g | |
| Isoleucine | 0.84 g | |
| Leucine | 1.5 g | |
| Lysine | 1 g | |
| Methionine | 0.44 g | |
| Cystine | 0.32 g | |
| Phenylalanine | 0.95 g | |
| Tyrosine | 0.71 g | |
| Valine | 1 g | |
| Histidine | 0.46 g | |
| Fat | 18.4 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 1.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.4 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 223 mg | |
| Calcium | 213 mg | 21% |
| Copper | 0.18 mg | 20% |
| Iron | 4.9 mg | 27% |
| Magnesium | 38.6 mg | 12% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 305 mg | 44% |
| Potassium | 357 mg | 8% |
| Selenium | 44.9 µg | 82% |
| Sodium | 266 mg | |
| Zinc | 1.7 mg | 22% |
| Thiamin (vitamin B1) | 0.66 mg | 60% |
| Riboflavin (vitamin B2) | 0.84 mg | 76% |
| Niacin (vitamin B3) | 4.3 mg | 31% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.17 mg | 13% |
| Folate (vitamin B9) | 159 µg | 40% |
| Cobalamin (vitamin B12) | 1.1 µg | 48% |
| Choline | 170 mg | 40% |
| Vitamin A | 217 µg | 31% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 118 IU | 20% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 1.5 µg | 2% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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