Whole wheat pancake

Breakfast

Item Rating: 73/100

1 serving (80 grams) contains 150 calories, 5.0 grams of protein, 2.5 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		441.2
% Daily Value*
Total Fat		7.4 g	9%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		29.4 mg	9%
Sodium		882.4 mg	38%
Total Carbohydrates		88.2 g	32%
	Dietary Fiber	8.8 g	31%
	Sugars	8.8 g
protein		14.7 g	29%
Vitamin D		0 mcg	0%
Calcium		294.1 mg	22%
Iron		4.4 mg	24%
Potassium		441.2 mg	9%

* 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

Fat: 66 cal (13.9%)

Protein: 58 cal (12.3%)

Carbs: 352 cal (73.8%)

About Whole wheat pancake

Whole wheat pancakes are a healthier twist on traditional pancakes, typically made using whole wheat flour instead of refined flour. Originating from American breakfast traditions, these pancakes incorporate whole grains, which provide more fiber, protein, and essential nutrients than their white flour counterparts. They have a nutty flavor and denser texture compared to regular pancakes. Per serving (approximately 4-inch pancake), whole wheat pancakes generally contain around 100-150 calories, 3-4 grams of fiber, and 4-5 grams of protein. They are also a source of B vitamins, iron, and magnesium, making them a nutrient-dense addition to breakfast or brunch meals.

Health Benefits

• Promotes digestion due to 3-4 grams of dietary fiber per serving, which supports gut health and regular bowel movements.
• Supports energy production as whole wheat is rich in B vitamins, such as thiamin and niacin.
• Contributes to bone health with magnesium, a mineral essential for maintaining bone density.

Dietary Considerations

Allergens: Contains wheat, milk (if using dairy), eggs (if included in recipe)

Suitable for: Vegetarian diets

Not suitable for: Gluten-free diets, low-carb diets, paleo diets (unless adapted with alternate flour)

Selection and Storage

Store whole wheat flour in a cool, dry place or refrigerate in an airtight container to maintain freshness. Prepared pancakes can be refrigerated in an airtight container for up to 3 days or frozen for longer-term storage.

Common Questions About Whole wheat pancake Nutrition

Are whole wheat pancakes high in protein?

Whole wheat pancakes provide moderate protein levels, with around 4-6 grams of protein per 4-inch pancake depending on the recipe. For a higher protein intake, consider adding ingredients like eggs, Greek yogurt, or protein powder to the batter.

Can I eat whole wheat pancakes on a keto or low-carb diet?

Whole wheat pancakes are not suitable for keto or strict low-carb diets because they are higher in carbohydrates, with approximately 18-20 grams of carbs per small pancake. For a keto-friendly option, consider using almond flour or coconut flour instead of whole wheat flour.

Are whole wheat pancakes healthy?

Yes, whole wheat pancakes are generally considered healthier than those made with refined flour due to their higher fiber content, averaging 2-3 grams of fiber per serving. They also contain more vitamins and minerals, such as B vitamins, iron, and magnesium, which support energy and overall health.

What is a recommended portion size for whole wheat pancakes?

A recommended portion size is 2-3 small pancakes (4-inch diameter), which amounts to about 200-250 calories depending on the recipe. Pair them with a source of protein, like yogurt or eggs, for a more balanced meal.

How do whole wheat pancakes compare to regular pancakes?

Whole wheat pancakes are healthier than regular pancakes as they contain more fiber, which aids digestion and keeps you full longer. They also have a lower glycemic index, which can help with blood sugar control. However, they may have a denser texture and nuttier flavor than traditional pancakes.

Data Sources & Scientific References