Citnutritionally.com The Protein Pancake-wich Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 10g per serving. This food is keto-friendly.

How keto-friendly is Citnutritionally.com The Protein Pancake-wich? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Citnutritionally.com The Protein Pancake-wich Recipe

  • Net Carbs are 7% of calories per serving, at 10g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 4%. At 86mg, it's considered low in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. Too much low sodium is also associated with health problems. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should have 5%-20% DV per serving.

Citnutritionally.com The Protein Pancake-wich Recipe Nutrition Label

Nutrition Facts

Serving Size: 2 servings   ( 75 g )
Amount Per Serving
Calories: 144
Total Fat: 9g
Saturated Fat: 4g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 17mg
Sodium: 86mg
Total Carbohydrates: 13g
Dietary Fiber: 3g
Sugar: 4g
Protein: 4g
Calcium: 62mg Iron: 1mg
Potassium: 185mg Vitamin A: 56mcg
Vitamin C: 3mg Vitamin D: 0mcg

Ingredients

  • * 1/2 banana mashed
  • * 1 tbsp chia seed
  • * 2 tbsp milk (i used soy milk)
  • * 1 egg white
  • * 1 1/2 tbsp quick oat
  • * drop or 2 (~1/8 tsp) pure vanilla extract
  • * dash cinnamon
  • * small pinch of salt
  • * nonstick cooking spray
  • * optional: blueberry, chocolate chip, syrup to top
  • * 1 tbsp nut butter (choose your favorite…nutritional stat will change

Instructions

Visit Citnutritionally.com's website to view the recipe instructions. (Via Edamam)