Pancakes, buttermilk, prepared from recipe

Composition

Energy

Protein 6.8 g · 27 kcal/100g

Fat 9.3 g · 84 kcal/100g

Carbs 28.7 g · 115 kcal/100g

Water 53 g

Total energy 227 kcal

Macro balance aligns with EFSA guidelines (12% protein, 37% fat, 51% carbs)

Total fat

9.3g

Saturated

1.8g

Monounsat.

2.4g

Polyunsat.

4.5g

Omega-6

3.95g

Saturated fat is 7.3% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 30 µg

Vitamin C 0.4 mg

Thiamin (B1) 0.20 mg

Riboflavin (B2) 0.29 mg

Niacin (B3) 1.6 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.05 mg

Folate (B9) 38 µg

Vitamin B12 0.18 µg

Minerals

Calcium 157 mg

Iron 1.7 mg

Magnesium 15 mg

Phosphorus 139 mg

Potassium 145 mg

Sodium 522 mg

Zinc 0.6 mg

Copper 0.05 mg

Manganese 0.20 mg

Selenium 15.1 µg

Notable source of Selenium (28% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.