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Calories in Pancakes, whole-wheat, dry mix, incomplete, prepared

Generic food Dried or dry Bread and Baked Goods

Pancakes, whole-wheat, dry mix, incomplete, prepared contains 208 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 59 kcal.

Roughly 56% of its calories come from carbohydrates, with 28% from fat and 16% from protein (estimated with general energy factors).

That is less energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.

100 g provides 67% of the Daily Value for manganese, 41% of the Daily Value for Riboflavin (B2) and 35% of the Daily Value for selenium.

These values are for the dried or dry food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

208kcal per 100 g
8.5 gprotein
29.4 gcarbohydrates
6.5 gfat
59kcal in 1 oz (28.4 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 208 kcal
Total fat ? 6.5 g 8%
Saturated fat ? 1.7 g 9%
Cholesterol ? 61 mg 20%
Sodium ? 572 mg 25%
Total carbohydrates C 29.4 g 11%
Dietary fiber ? 2.8 g 10%
Total sugars not reported
Protein ? 8.5 g 17%
Vitamin A C 64 µg7%
Vitamin C ? 0.5 mg0.6%
Thiamin (B1) ? 0.2 mg16%
Riboflavin (B2) ? 0.53 mg41%
Niacin (B3) ? 2.3 mg14%
Pantothenic acid (B5) ? 0.52 mg10%
Vitamin B6 ? 0.11 mg6%
Folate (B9) C 35 µg9%
Vitamin B12 ? 0.29 µg12%
Calcium ? 250 mg19%
Iron ? 3.1 mg17%
Magnesium ? 46 mg11%
Phosphorus ? 373 mg30%
Potassium ? 279 mg6%
Zinc ? 1 mg9%
Copper ? 0.08 mg9%
Manganese ? 1.5 mg67%
Selenium C 19.4 µg35%

% 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: 16%Carbohydrates: 56%Fat: 28%208kcal / 100 g
  • Protein 16%
  • Carbohydrates 56%
  • Fat 28%

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

Manganese67%Riboflavin (B2)41%Selenium35%Phosphorus30%Calcium19%Iron17%Thiamin (B1)16%Niacin (B3)14%Vitamin B1212%Magnesium11%

Nutritional insights

  • Protein8.5 gabove the median for baked products (median 6.7 g)
  • Fiber2.8 gabove the median for baked products (median 2.4 g)
  • Fat6.5 gbelow the median for baked products (median 11 g)
  • Saturated fat1.7 gbelow the median for baked products (median 2.6 g)
  • Sodium572 mgabove the median for baked products (median 433 mg)
  • Protein per 100 kcal4.1 gprotein density, useful for comparing foods with different calorie levels
  • Water52.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?1.7 g
Polyunsaturated fat ?2.4 g
Amino acids (18)
Tryptophan ?0.12 g
Threonine ?0.32 g
Isoleucine ?0.4 g
Leucine ?0.68 g
Lysine ?0.44 g
Methionine ?0.18 g
Cystine ?0.17 g
Phenylalanine ?0.42 g
Tyrosine ?0.31 g
Valine ?0.47 g
Arginine ?0.43 g
Histidine ?0.2 g
Alanine ?0.36 g
Aspartic acid ?0.62 g
Glutamic acid ?2 g
Glycine ?0.3 g
Proline ?0.67 g
Serine ?0.45 g
Individual fatty acids (19)
EPA (omega-3, 20:5 n-3) ?0 g
DHA (omega-3, 22:6 n-3) ?0.005 g
Linoleic acid (omega-6, 18:2) ?2.1 g
SFA 4:0 ?0.041 g
SFA 6:0 ?0.025 g
SFA 8:0 ?0.014 g
SFA 10:0 ?0.032 g
SFA 12:0 ?0.037 g
SFA 14:0 ?0.14 g
SFA 16:0 ?1.1 g
SFA 18:0 ?0.39 g
MUFA 18:1 ?1.7 g
PUFA 18:3 ?0.26 g
PUFA 20:4 ?0.019 g
MUFA 16:1 ?0.077 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0.01 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (1)
Retinol C63 µg
Other components (6)
Water ?52.8 g
Ash ?2.8 g
Energy ?870 kJ
Vitamin A, IU ?226 IU
Folic acid C8 µg
Folate, food ?21 µg

Other forms of Pancakes

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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

FoodCaloriesProteinCarbsFat
Bread, stuffing, cornbread, dry mix, prepared Dried or dry 179 2.9 g 21.9 g 8.8 g
Bread, stuffing, dry mix, prepared Dried or dry 195 2.7 g 18.8 g 12.1 g
French toast, frozen, ready-to-heat Frozen 213 7.4 g 32.1 g 6.1 g
Turnover, seafood 207 9.4 g 24.6 g 7.9 g
Focaccia, Italian, plain 249 8.8 g 35.8 g 7.9 g
Focaccia, Italian flatbread, plain 249 8.8 g 35.8 g 7.9 g
Pierogi 195 5.3 g 29.6 g 6.1 g
Turnover or lean pocket 208 10.6 g 24.4 g 7.5 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 175010. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in dried or dry pancakes?

100 g of dried or dry pancakes has 208 kcal. 1 oz (28.4 g): about 59 kcal. 1 pancake, 4" dia (44 g): about 92 kcal. 1 pancake, 6" dia (129 g): about 268 kcal.

How much protein is in dried or dry pancakes?

Dried or dry pancakes contains 8.5 g of protein per 100 g (17% of the 50 g Daily Value), or 2.4 g in 1 oz (28.4 g). About 16% of its calories come from protein. Compared with other baked products, that is above the median (median 6.7 g).

How many carbs are in dried or dry pancakes?

Dried or dry pancakes has 29.4 g of total carbohydrates per 100 g, including 2.8 g of fiber.

How much fat is in dried or dry pancakes?

Dried or dry pancakes contains 6.5 g of fat per 100 g, of which 1.7 g is saturated (9% of the Daily Value).

What vitamins and minerals does dried or dry pancakes contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganese (67% DV), Riboflavin (B2) (41% DV), selenium (35% DV), phosphorus (30% DV) and calcium (19% DV). The full list is in the vitamins and minerals table above.

How much sodium is in dried or dry pancakes?

100 g contains 572 mg of sodium, 25% of the 2,300 mg Daily Value.

Does pancakes have the same nutrition dried or dry and frozen?

No. Per 100 g, pancakes, whole-wheat, dry mix, incomplete, prepared has 208 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: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.