1 serving (100 grams) contains 227 calories, 6.0 grams of protein, 5.0 grams of fat, and 38.0 grams of carbohydrates.
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Nutrition Information
Calories |
540.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 95.2 mg | 31% | |
| Sodium | 1045.2 mg | 45% | |
| Total Carbohydrates | 90.5 g | 32% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 9.5 g | ||
| protein | 14.3 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 190.5 mg | 14% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 214.3 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
Source of Calories
About Pancakes
Pancakes are a popular breakfast dish originating from various cuisines worldwide, including European, American, and Asian traditions. Typically made from a batter composed of flour, eggs, milk, and sometimes sugar, pancakes are cooked on a griddle or pan and can be served with a wide range of toppings such as syrup, fruits, or butter. Nutritionally, a standard serving of pancakes offers around 227 calories, primarily from carbohydrates (38g) along with moderate amounts of protein (6g) and fat (5g). While not a significant source of fiber (1g), pancakes may contain essential minerals like calcium (80mg) and iron (1.6mg), depending on the ingredients used. Pancakes provide energy and a versatile base for nutrient-rich add-ons but are relatively low in vitamins like vitamin C or D unless enhanced through fortified ingredients.
Health Benefits
- Provides quick energy due to 38g of carbohydrates, which are essential for brain and muscle function.
- Contributes to bone health with 80mg of calcium, particularly useful when prepared with dairy-based ingredients.
- Contains 1.6mg of iron, which supports oxygen transport and energy production in the body.
Dietary Considerations
Selection and Storage
Store cooked pancakes in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze pancakes with parchment paper between layers to prevent sticking.
Common Questions About Pancakes Nutrition
Are pancakes high in protein?
Pancakes contain a moderate amount of protein, with approximately 6 grams per serving (around two 4-inch pancakes). While they’re not a high-protein food, you can boost their protein content by adding ingredients like eggs, Greek yogurt, or protein powder.
Can I eat pancakes on a keto diet?
Traditional pancakes are not keto-friendly due to their high carbohydrate content (38 grams per serving). However, you can make keto-friendly versions using almond flour, coconut flour, or alternative low-carb ingredients.
Are pancakes healthy to eat regularly?
Pancakes can be a part of a balanced diet but should be consumed in moderation due to their refined carbs, sugar (4 grams per serving), and sodium (439 mg per serving). Adding whole grain flours and keeping toppings like syrup minimal can make them healthier.
What is the recommended serving size for pancakes?
A standard serving size is typically two 4-inch pancakes, equating to about 227 calories. For a balanced meal, combine pancakes with protein-rich sides like eggs or fruit to increase satiety and nutrient variety.
How do pancakes compare to waffles nutritionally?
Pancakes and waffles are similar nutritionally, though pancakes often have fewer calories and less fat depending on the recipe. Waffles, due to their denser texture, might have higher fat content as they generally use more butter or oil.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Carbohydrates and refined grainsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses the role of refined grains, like those used in typical pancake recipes, in the diet and their health implications.
- The Glycemic Impact of Refined Grain Foods Like PancakesAmerican Journal of Clinical NutritionExplores how pancakes made from refined grains affect glycemic response and overall meal nutrition.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
