Calories in Pancakes, whole wheat, dry mix, incomplete
Generic food Dried or dry Bread and Baked Goods
Pancakes, whole wheat, dry mix, incomplete contains 350 kcal per 100 g. A 0.25 cup mix 1 serving (38 g) provides about 133 kcal.
Roughly 85% of its calories come from carbohydrates, with 12% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for baked products on FoodFactly (365 kcal per 100 g).
100 g provides 69% of the Daily Value for Riboflavin (B2), 63% of the Daily Value for phosphorus and 49% of the Daily Value for Niacin (B3).
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 350 kcal | |
| Total fat L | 1.3 g | 2% |
| Saturated fat C | 0 g | 0% |
| Trans fat L | 0 g | |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 1,632 mg | 71% |
| Total carbohydrates C | 74.1 g | 27% |
| Dietary fiber L | 7.9 g | 28% |
| Total sugars L | 10.5 g | |
| Protein L | 10.5 g | 21% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C L | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.27 mg | 2% |
| Vitamin K C | 1.1 µg | 0.9% |
| Thiamin (B1) L | 0.4 mg | 33% |
| Riboflavin (B2) L | 0.9 mg | 69% |
| Niacin (B3) L | 7.9 mg | 49% |
| Vitamin B6 C | 0.11 mg | 7% |
| Folate (B9) C | 125 µg | 31% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 18.8 mg | 3% |
| Calcium L | 158 mg | 12% |
| Iron L | 7.1 mg | 40% |
| Magnesium L | 84 mg | 20% |
| Phosphorus L | 789 mg | 63% |
| Potassium L | 368 mg | 8% |
| Zinc C | 1.6 mg | 15% |
| Copper C | 0.28 mg | 32% |
| Selenium C | 19 µg | 35% |
% 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 12%
- Carbohydrates 85%
- Fat 3%
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
- Protein10.5 gin the top quarter of baked products (median 6.7 g)
- Fiber7.9 gin the top quarter of baked products (median 2.4 g)
- Sugars10.5 gabove the median for baked products (median 9.5 g)
- Fat1.3 gin the lowest quarter of baked products (median 11 g)
- Saturated fat0 gin the lowest quarter of baked products (median 2.6 g)
- Sodium1,632 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water10.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.057 g |
|---|---|
| Polyunsaturated fat C | 0.26 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 | 0.24 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0.056 g |
| PUFA 18:3 C | 0.018 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 108 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units C | 0 IU |
| Cryptoxanthin, beta C | 0 µg |
Other components (11)
| Water C | 10.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash C | 3.6 g |
| Theobromine C | 0 mg |
| Energy C | 1,466 kJ |
| Vitamin A, IU C | 4 IU |
| Folic acid C | 59 µg |
| Folate, food C | 26 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA SR Legacy |
|---|---|
| Calories | 344 kcal |
| Protein | 12.8 g |
| Carbohydrates | 71 g |
| Fat | 1.5 g |
| Fiber | n/a |
| Sugars | n/a |
| Sodium | 1,419 mg |
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, 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 |
| Pancakes, whole-wheat, dry mix, incomplete, prepared Dried or dry | 208 | 8.5 g | 29.4 g | 6.5 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 |
|---|---|---|---|---|
| Bread, stuffing, dry mix Dried or dry | 386 | 11 g | 76.2 g | 3.4 g |
| Bread, crumbs, dry, grated, plain Dried or dry | 395 | 13.4 g | 72 g | 5.3 g |
| Bread, crumbs, dry, grated, seasoned Dried or dry | 383 | 14.1 g | 68.5 g | 5.5 g |
| Bread, stuffing, cornbread, dry mix Dried or dry | 389 | 10 g | 76.7 g | 4.2 g |
| George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry Dried or dry | 390 | 13.3 g | 72.7 g | 5.1 g |
| Kraft, Stove Top Stuffing Mix Chicken Flavor | 381 | 12.6 g | 73.1 g | 4.1 g |
| Crackers, melba toast, plain | 390 | 12.1 g | 76.6 g | 3.2 g |
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in dried or dry pancakes?
100 g of dried or dry pancakes has 350 kcal. 0.25 cup mix 1 serving (38 g): about 133 kcal.
Is dried or dry pancakes high in protein?
Dried or dry pancakes contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 4 g in 0.25 cup mix 1 serving (38 g). About 12% of its calories come from protein. Compared with other baked products, that is among the highest quarter (median 6.7 g).
How many carbs are in dried or dry pancakes?
Dried or dry pancakes has 74.1 g of total carbohydrates per 100 g, including 7.9 g of fiber and 10.5 g of sugars.
How much fat is in dried or dry pancakes?
Dried or dry pancakes contains 1.3 g of fat per 100 g, of which 0 g is saturated (0% 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 Riboflavin (B2) (69% DV), phosphorus (63% DV), Niacin (B3) (49% DV), iron (40% DV) and selenium (35% DV). The full list is in the vitamins and minerals table above.
How much sodium is in dried or dry pancakes?
100 g contains 1,632 mg of sodium, 71% 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 has 350 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 171853. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.