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Banana oat pancakes

Two bananas, oats and eggs blended into a batter — no flour, no added sugar. Banana oat pancakes worked out ingredient by ingredient: 424 kcal, 17.7 g protein, 62.8 g carbohydrate and 12.7 g fat per serving across 2 servings.

The ingredient lines

These are the exact lines fed to the analyzer. Copy them into the paste box on the analyzer and change any quantity to see the totals move.

2 bananas
100 g rolled oats
2 eggs
100 ml whole milk
1 tsp coconut oil

The analysis

By energy this comes out at 16% protein, 58% carbohydrate and 26% fat, using the Atwater factors of 4, 4 and 9 kcal per gram. A serving weighs about 271 g, which works out at 156 kcal per 100 g of finished dish before any cooking loss.

What each line contributed

Every line was recognised and every line carried a measurable quantity, so nothing was left out of the totals.

Reading this recipe

The sweetness is entirely from the fruit, so the sugar line is fruit sugar rather than added sugar.

Oats and eggs carry the protein.

The single biggest energy contributor is Rolled oats at 46% of the total calories. If you want the dish to be lighter, that is the line to change first — halving it moves the serving by about 97 kcal, which is more than trimming everything else at once.

A serving carries about 8.4 g of fibre and 0.24 g of salt from the ingredients themselves. Salt you add at the table is not in that figure, and it is usually the larger half of what ends up on the plate.

How a pasted line becomes a number

Each line is read in four steps. First the quantity: a plain number, a decimal, a fraction such as 1/2, or a mixed number such as 1 1/2. Then the unit: grams, kilograms, milligrams, ounces and pounds are weights and convert exactly; millilitres, litres, decilitres, tablespoons, teaspoons and cups are volumes; slice, clove, medium and a bare count are whole items. Then the food name, with preparation words such as chopped, fresh or skinless removed and anything after the first comma dropped. Finally the name is matched against the food database.

Volumes and whole items are the part most calculators fudge. A tablespoon of oil and a tablespoon of honey do not weigh the same, so this page does not use one number for both: it looks the food up in the baked USDA food_portion table and uses that food’s own recorded weight for one tablespoon, one cup, one slice or one medium item. Only when the table has no row for that food and unit does it fall back to millilitres at 1 g/ml, and every row that used a fallback says so in its basis column.

Anything that cannot be measured is not guessed. A pinch, a dash, a handful, a knob, “to taste” and a line with no quantity at all are listed separately as excluded, along with any food name the database does not contain. The totals underneath are therefore the total of what is shown as matched, never a padded estimate.

These are database averages for raw or standard-prepared foods. Cooking losses, draining, fat left in the pan, brand differences and how heaped your spoon actually is all move the result. Treat a recipe analysis as a planning estimate, not a measurement, and never as dietary or medical advice — a clinician or registered dietitian is the right place for anything diagnostic.

Source: USDA FoodData Central SR Legacy family — per-100 g values and food_portion serving weights; the ingredient lines above are the only stored input · checked 2026-09-02

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