Calories in Pancakes, whole grain, fast food / restaurant
Generic food Sweets and Desserts
Pancakes, whole grain, fast food / restaurant contains 299 kcal per 100 g. A typical serving of 1 medium pancake (50 g) provides about 150 kcal.
Roughly 47% of its calories come from fat, with 42% from carbohydrates and 10% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 34% of the Daily Value for Riboflavin (B2), 31% of the Daily Value for phosphorus and 23% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 299 kcal | |
| Total fat C | 15.8 g | 20% |
| Saturated fat C | 3.4 g | 17% |
| Cholesterol C | 66 mg | 22% |
| Sodium C | 751 mg | 33% |
| Total carbohydrates C | 31.8 g | 12% |
| Dietary fiber C | 3.1 g | 11% |
| Total sugars C | 6.7 g | |
| Protein C | 7.6 g | 15% |
| Vitamin A C | 76 µg | 8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1 µg | 5% |
| Vitamin E C | 2.5 mg | 17% |
| Vitamin K C | 12.5 µg | 10% |
| Thiamin (B1) C | 0.16 mg | 13% |
| Riboflavin (B2) C | 0.44 mg | 34% |
| Niacin (B3) C | 2.9 mg | 18% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 43 µg | 11% |
| Vitamin B12 C | 0.38 µg | 16% |
| Choline C | 53.8 mg | 10% |
| Calcium C | 133 mg | 10% |
| Iron C | 3.1 mg | 17% |
| Magnesium C | 41 mg | 10% |
| Phosphorus C | 389 mg | 31% |
| Potassium C | 243 mg | 5% |
| Zinc C | 1 mg | 9% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 12.8 µg | 23% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 42%
- Fat 47%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.6 gabove the median for pancakes, waffles, french toast (median 7.4 g)
- Fiber3.1 gin the top quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars6.7 gbelow the median for pancakes, waffles, french toast (median 7.5 g)
- Fat15.8 gin the top quarter of pancakes, waffles, french toast (median 10.1 g)
- Saturated fat3.4 gabove the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium751 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water42.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.9 g |
|---|---|
| Polyunsaturated fat C | 4.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 4.3 g |
| SFA 4:0 C | 0.058 g |
| SFA 6:0 C | 0.043 g |
| SFA 8:0 C | 0.026 g |
| SFA 10:0 C | 0.061 g |
| SFA 12:0 C | 0.072 g |
| SFA 14:0 C | 0.24 g |
| SFA 16:0 C | 2.1 g |
| SFA 18:0 C | 0.71 g |
| MUFA 18:1 C | 5.7 g |
| PUFA 18:3 C | 0.51 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.11 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.077 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 13 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 109 µg |
| Retinol C | 75 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 42.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 16 µg |
| Folate, food C | 15 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Pancakes
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) Frozen | 239 | 5.9 g | 43.3 g | 4.7 g |
| Pancakes, whole wheat, dry mix, incomplete Dried or dry | 350 | 10.5 g | 74.1 g | 1.3 g |
| Pancakes, plain, dry mix, complete (includes buttermilk) Dried or dry | 368 | 9.8 g | 73.7 g | 3.1 g |
| Pancakes, blueberry, prepared from recipe | 222 | 6.1 g | 29 g | 9.2 g |
| Pancakes, buckwheat, dry mix, incomplete Dried or dry | 340 | 10.9 g | 71.3 g | 2.7 g |
| Pancakes, special dietary, dry mix Dried or dry | 349 | 8.9 g | 73.9 g | 1.4 g |
| Pancakes, plain, reduced fat | 269 | 5.7 g | 57.3 g | 1.9 g |
| Pancakes, gluten-free, frozen, ready-to-heat Frozen | 215 | 3.3 g | 40.3 g | 4.6 g |
| Pancakes, plain, dry mix, complete, prepared Dried or dry | 194 | 5.2 g | 36.7 g | 2.5 g |
| Pancakes, plain, dry mix, incomplete (includes buttermilk) Dried or dry | 355 | 10 g | 73.6 g | 1.7 g |
| Pancakes, plain, dry mix, incomplete, prepared Dried or dry | 218 | 7.8 g | 28.9 g | 7.7 g |
| Pancakes, plain, prepared from recipe | 227 | 6.4 g | 28.3 g | 9.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Waffle, fruit | 307 | 6.9 g | 36.2 g | 14.9 g |
| Arepa Dominicana | 267 | 5.7 g | 30.5 g | 14 g |
| French toast, gluten free | 264 | 7.8 g | 30.6 g | 12.2 g |
| French toast, fast food / restaurant | 310 | 9.8 g | 35.7 g | 14.3 g |
| Hush puppy | 296 | 6.2 g | 40.2 g | 13.2 g |
| Waffle, whole grain | 364 | 9.2 g | 38.6 g | 19.2 g |
| Waffle, fruit, fast food / restaurant | 354 | 6.6 g | 34.5 g | 21.1 g |
| French toast, whole grain | 271 | 11.3 g | 30.4 g | 11.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pancakes?
100 g of pancakes has 299 kcal. 1 medium pancake (50 g): about 150 kcal. 1 surface inch (1.9 g): about 6 kcal. 1 miniature/bite size pancake (10 g): about 30 kcal.
How much protein is in pancakes?
Pancakes contains 7.6 g of protein per 100 g (15% of the 50 g Daily Value), or 3.8 g in 1 medium pancake (50 g). About 10% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is above the median (median 7.4 g).
How many carbs are in pancakes?
Pancakes has 31.8 g of total carbohydrates per 100 g, including 3.1 g of fiber and 6.7 g of sugars.
How much fat is in pancakes?
Pancakes contains 15.8 g of fat per 100 g, of which 3.4 g is saturated (17% of the Daily Value).
What vitamins and minerals does pancakes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (34% DV), phosphorus (31% DV), selenium (23% DV), Niacin (B3) (18% DV) and iron (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pancakes?
100 g contains 751 mg of sodium, 33% of the 2,300 mg Daily Value.
Does pancakes have the same nutrition not specified and frozen?
No. Per 100 g, pancakes, whole grain, fast food / restaurant has 299 kcal, while pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) has 239 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708302. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.