Pancake

Breakfast

Item Rating: 64/100

1 serving (100 grams) contains 227 calories, 6.0 grams of protein, 6.0 grams of fat, and 38.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		567.5
% Daily Value*
Total Fat		15 g	19%
	Saturated Fat	3.8 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		100 mg	33%
Sodium		1097.5 mg	47%
Total Carbohydrates		95 g	34%
	Dietary Fiber	2.5 g	8%
	Sugars	10 g
protein		15 g	30%
Vitamin D		0 mcg	0%
Calcium		200 mg	15%
Iron		4.5 mg	25%
Potassium		225 mg	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 135 cal (23.5%)

Protein: 60 cal (10.4%)

Carbs: 380 cal (66.1%)

About Pancake

Pancakes are a popular breakfast or brunch dish originating from various cultures, including European, American, and Asian cuisines. Typically made from a batter of flour, eggs, milk, and leavening agents, pancakes are cooked on a griddle or skillet. Their nutritional profile can vary based on ingredients, but a standard serving of a plain pancake provides approximately 227 calories, 6g of protein, 38g of carbohydrates, and 6g of fat. While they are relatively low in fiber and micronutrients, pancakes are often served with toppings like fruits, nuts, or syrup, which can enhance their nutritional value.

Health Benefits

• Provides energy from carbohydrates (38g), which serve as a primary energy source for the body.
• Contains 6g of protein, supporting muscle maintenance and repair.
• Supplies calcium (80mg), which helps maintain strong bones and teeth.

Dietary Considerations

Allergens: Contains wheat, eggs, milk

Suitable for: Vegetarian

Not suitable for: Gluten-free, vegan, lactose-intolerant

Selection and Storage

Store cooked pancakes in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or toaster for best texture.

Common Questions About Pancake Nutrition

How many calories and nutrients are in a pancake?

A single serving of pancake contains approximately 227 calories, 6 grams of protein, 38 grams of carbohydrates, 6 grams of fat, 1 gram of fiber, and 4 grams of sugar. It also has 439 mg of sodium, making it a moderate source of energy and nutrients but not particularly rich in vitamins or minerals.

Can I eat pancakes on a keto diet?

Traditional pancakes are not suitable for a keto diet due to their high carbohydrate content (38 grams per serving). However, keto-friendly pancakes can be made using low-carb substitutes like almond flour or coconut flour instead of wheat flour.

Are pancakes healthy?

Pancakes can be part of a balanced diet when prepared with whole-grain flour and topped with nutrient-rich additions like fresh fruits or nuts. However, traditional pancakes may be high in carbs and sodium while providing minimal fiber, which could be a concern for people monitoring these nutrients.

What is a recommended serving size for pancakes?

A reasonable serving size is one to two medium pancakes (about 227 calories each). Pairing pancakes with protein sources like eggs or Greek yogurt and toppings like fresh fruit can help create a more balanced and satisfying meal.

How do pancakes compare to waffles nutritionally?

Pancakes and waffles are similar in calorie content per serving, though waffles often contain slightly more fat because they are typically cooked with more butter or oil. Both can be made healthier by using whole-grain flours and adding nutritious toppings like fruit or nuts.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Guidance on incorporating grains and pancakes into a balanced diet as part of healthy eating patterns.

   View source →