Pannenkoeken With Blueberries And Lemon Zest
Pannenkoeken with blueberries and lemon zest combine delightful flavors with valuable nutrition. They are a good source of protein and dietary fiber, which contribute to satiety and digestive health. The pancakes also provide important vitamins such as vitamin C and B12, along with minerals including calcium and iron. With moderate levels of sugars and fats, this sweet snack offers a balanced option for a nourishing treat.
Macronutrient distribution
A Serving (200 g) of Pannenkoeken With Blueberries And Lemon Zest contains 320 calories, 13 g of protein, 40 g of carbohydrates, and 10 g of fat.
- Protein
- 13 g17%
- Carbs
- 40 g53%
- Fat
- 10 g30%
of calories
Calorie Burn
How long would it take to burn off 320 calories?
- Walking3.5 mph, moderate pace57 min
- YogaModerate effort, gentle pace81 min
- SwimmingFreestyle, moderate effort42 min
- Biking12–14 mph, moderate effort30 min
- StairsStair climbing, moderate pace41 min
- Running5 mph (12 min/mile)29 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates40 / 313 g(13%)
- Dietary Fiber11 / 38 g(29%)
- Soluble Fiber5 g
- Insoluble Fiber6 g
- Total Sugars18 g
- Added Sugars6 / 63 g(10%)
- Other Carbohydrates11 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat5 / 25 g(20%)
- Monounsaturated Fat3 g
- Polyunsaturated Fat2 g
- Cholesterol190 / 300 mg(63%)
- Omega-30.1 g
- Omega-61.8 g
- Omega-92 g
- Oleic Acid2 g
- Capric Acid0.03 g
- Lauric Acid0.2 g
- Stearic Acid1 g
- Caprylic Acid0.02 g
- Linoleic Acid1.8 g
- Myristic Acid0.5 g
- Palmitic Acid1.5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.05 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Docosahexaenoic Acid (DHA)0.02 g
- Gamma-Linolenic Acid (GLA)0.05 g
Protein
- Protein13 / 56 g(23%)
Amino Acids
- Lysine0.95 g
- Serine0.6 g
- Valine0.77 g
- Alanine0.86 g
- Cystine0.09 g
- Cysteine0.17 g
- Proline0.69 g
- Arginine0.77 g
- Histidine0.34 g
- Threonine0.6 g
- Isoleucine0.69 g
- Methionine0.26 g
- Tryptophan0.26 g
- Glutamic Acid1.7 g
- Aspartic Acid1.3 g
- Phenylalanine0.69 g
- Glycine0.6 g
- Leucine1.1 g
- Tyrosine0.52 g
Vitamins
- Vitamin A120 / 900 ug(13%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K5 / 120 ug(4%)
- Vitamin B60.15 / 1.3 mg(12%)
- Vitamin B120.8 / 2.4 ug(33%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)2 / 16 mg(13%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin5 / 30 ug(17%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron1.5 / 8 mg(19%)
- Magnesium25 / 420 mg(6%)
- Phosphorus150 / 700 mg(21%)
- Potassium250 / 3,400 mg(7%)
- Sodium510 / 2,300 mg(22%)
- Zinc1 / 11 mg(9%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium15 / 55 ug(27%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum5 / 45 ug(11%)
- Chloride785 / 2,300 mg(34%)
Other
- Water137 / 3,700 g(4%)
Sources
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