Pancakes
A flour, egg and milk batter cooked on a griddle; a global breakfast format.
Nutrition per 100 g
Standardised to 100 g of pancakes for fair comparison. Typical serving: 2 pancakes (75 g) — 175 kcal per 75 g serving.
| Nutrient | Per 100 g | Per serving (75 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 233 kcal | 175 kcal | 100 kcal |
| Protein | 6.7 g | 5 g | 2.9 g |
| Carbohydrate | 33.3 g | 25 g | 14.3 g |
| Fat | 8 g | 6 g | 3.4 g |
| Fibre | 1.3 g | 1 g | 0.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pancakes, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (75 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 32 µg | 24 µg | 4% |
| Vitamin C | 27.6 mg | 20.7 mg | 31% |
| Vitamin D | 0.3 µg | 0.23 µg | 2% |
| Vitamin E | 0.23 mg | 0.17 mg | 2% |
| Vitamin K | 2.7 µg | 2 µg | 2% |
| Thiamin | 0.16 mg | 0.12 mg | 13% |
| Riboflavin | 0.17 mg | 0.13 mg | 13% |
| Niacin | 1.7 mg | 1.3 mg | 11% |
| Vitamin B6 | 0.45 mg | 0.34 mg | 26% |
| Folate | 45 µg | 33.8 µg | 11% |
| Vitamin B12 | 0.29 µg | 0.22 µg | 12% |
| Pantothenic acid | 0.76 mg | 0.57 mg | 15% |
| Choline | 74.2 mg | 55.7 mg | 13% |
| Minerals | |||
| Calcium | 32 mg | 24 mg | 2% |
| Iron | 1.7 mg | 1.3 mg | 9% |
| Magnesium | 36 mg | 27 mg | 9% |
| Phosphorus | 128 mg | 96 mg | 10% |
| Potassium | 622 mg | 467 mg | 13% |
| Sodium | 764 mg | 573 mg | 33% |
| Zinc | 0.7 mg | 0.53 mg | 6% |
| Selenium | 8.9 µg | 6.7 µg | 16% |
| Copper | 0.18 mg | 0.14 mg | 20% |
| Manganese | 0.26 mg | 0.2 mg | 11% |
Source: USDA FoodData Central — Potato pancakes
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pancakes?
- Egg and milk contribute protein and calcium.
- Easy to upgrade with oats or wholemeal flour.
How to include it
- Blend oats and banana into the batter for fibre.
- Top with yogurt and berries instead of syrup.
Things to consider
- Syrup and butter can double the calories.
- Refined-flour versions are low in fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
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A crisp batter cake cooked in a patterned iron, eaten sweet or savoury.
- kcal
- 291
- protein
- 7.9 g
- fibre
- 1.6 g
per 100 g · Typical serving: 1 waffle (75 g)
English Muffin
A flat griddled yeast roll, split and toasted for breakfast sandwiches.
- kcal
- 235
- protein
- 7.7 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 muffin (57 g)
Oats, dry
A whole grain with beta-glucan soluble fibre and a low cost per serving.
- kcal
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- protein
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- fibre
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per 100 g · Typical serving: 50 g dry
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