Calories in Pancakes plain, frozen, ready-to-heat (includes buttermilk)
Generic food Frozen Bread and Baked Goods
Pancakes plain, frozen, ready-to-heat (includes buttermilk) contains 233 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 66 kcal.
Roughly 65% of its calories come from carbohydrates, with 26% from fat and 9% 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 117% of the Daily Value for Vitamin B12, 58% of the Daily Value for Thiamin (B1) and 50% of the Daily Value for Vitamin A.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 233 kcal | |
| Total fat M | 6.8 g | 9% |
| Saturated fat C | 1.2 g | 6% |
| Trans fat C | 0.03 g | |
| Cholesterol C | 18 mg | 6% |
| Sodium M | 461 mg | 20% |
| Total carbohydrates C | 37.8 g | 14% |
| Dietary fiber M | 1 g | 4% |
| Total sugars M | 8.3 g | |
| Protein M | 5.2 g | 10% |
| Vitamin A ? | 453 µg | 50% |
| Vitamin C C | 0.3 mg | 0.3% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.62 mg | 4% |
| Vitamin K M | 6.5 µg | 5% |
| Thiamin (B1) M | 0.7 mg | 58% |
| Riboflavin (B2) M | 0.38 mg | 29% |
| Niacin (B3) M | 6.4 mg | 40% |
| Pantothenic acid (B5) M | 0.34 mg | 7% |
| Vitamin B6 M | 0.52 mg | 31% |
| Folate (B9) C | 110 µg | 28% |
| Vitamin B12 M | 2.8 µg | 117% |
| Choline ? | 14.6 mg | 3% |
| Calcium M | 78 mg | 6% |
| Iron M | 5.7 mg | 32% |
| Magnesium M | 14 mg | 3% |
| Phosphorus M | 215 mg | 17% |
| Potassium M | 90 mg | 2% |
| Zinc M | 0.4 mg | 4% |
| Copper M | 0.072 mg | 8% |
| Manganese M | 0.29 mg | 12% |
| Selenium M | 10.8 µg | 20% |
% 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 9%
- Carbohydrates 65%
- Fat 26%
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
- Protein5.2 gbelow the median for baked products (median 6.7 g)
- Fiber1 gin the lowest quarter of baked products (median 2.4 g)
- Sugars8.3 gbelow the median for baked products (median 9.5 g)
- Fat6.8 gbelow the median for baked products (median 11 g)
- Saturated fat1.2 gbelow the median for baked products (median 2.6 g)
- Sodium461 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2.2 gprotein density, useful for comparing foods with different calorie levels
- Water48.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.6 g |
|---|---|
| Polyunsaturated fat C | 3.8 g |
Sugars and starch (7)
| Starch M | 25.2 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 4.6 g |
| Fructose M | 3.7 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.052 g |
|---|---|
| Threonine C | 0.15 g |
| Isoleucine C | 0.2 g |
| Leucine C | 0.36 g |
| Lysine C | 0.2 g |
| Methionine C | 0.081 g |
| Cystine C | 0.1 g |
| Phenylalanine C | 0.21 g |
| Tyrosine C | 0.097 g |
| Valine C | 0.24 g |
| Arginine C | 0.17 g |
| Histidine C | 0.11 g |
| Alanine C | 0.15 g |
| Aspartic acid C | 0.24 g |
| Glutamic acid C | 1.3 g |
| Glycine C | 0.15 g |
| Proline C | 0.5 g |
| Serine C | 0.21 g |
Individual fatty acids (45)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.18 g |
| Linoleic acid (omega-6, 18:2) ? | 3.6 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0.005 g |
| SFA 12:0 M | 0.003 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.83 g |
| SFA 18:0 M | 0.27 g |
| SFA 20:0 M | 0.018 g |
| MUFA 18:1 ? | 1.5 g |
| PUFA 18:3 ? | 0.19 g |
| PUFA 20:4 M | 0.005 g |
| SFA 22:0 M | 0.018 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.012 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.022 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.003 g |
| SFA 17:0 M | 0.008 g |
| SFA 24:0 M | 0.006 g |
| TFA 18:1 t M | 0.005 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.024 g |
| PUFA 18:2 CLAs M | 0.006 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.002 g |
| MUFA 16:1 c M | 0.012 g |
| MUFA 18:1 c M | 1.5 g |
| PUFA 18:2 n-6 c,c M | 3.6 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.007 g |
| MUFA 17:1 M | 0.004 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.005 g |
| Fatty acids, total trans-polyenoic C | 0.024 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene M | 1 µg |
|---|---|
| Lycopene M | 0 µg |
| Lutein + zeaxanthin M | 59 µg |
| Retinol M | 453 µg |
| Carotene, alpha M | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.2 mg |
| Tocopherol, gamma M | 3.6 mg |
| Tocopherol, delta M | 1.3 mg |
| Tocotrienol, alpha M | 0.07 mg |
| Tocotrienol, beta M | 0.68 mg |
| Tocotrienol, gamma M | 0.03 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 48.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 1.8 g |
| Theobromine C | 0 mg |
| Energy C | 977 kJ |
| Vitamin A, IU ? | 1,511 IU |
| Vitamin K (Dihydrophylloquinone) M | 3.5 µg |
| Folic acid M | 57 µg |
| Folate, food C | 14 µg |
| Betaine M | 36.3 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| 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, gluten-free, frozen, ready-to-heat Frozen | 215 | 3.3 g | 40.3 g | 4.6 g |
| Waffles, buttermilk, frozen, ready-to-heat Frozen | 273 | 6.6 g | 41.1 g | 9.2 g |
| Waffles, plain, frozen, ready-to-heat Frozen | 285 | 6.5 g | 43 g | 9.7 g |
| Waffle, plain, frozen, ready-to-heat, microwave Frozen | 298 | 6.7 g | 45.4 g | 9.9 g |
| Waffles, chocolate chip, frozen, ready-to-heat Frozen | 297 | 5.8 g | 45.7 g | 10.1 g |
| Waffles, gluten-free, frozen, ready-to-heat Frozen | 263 | 2.7 g | 43.1 g | 8.8 g |
| Heinz, Weight Watcher, Chocolate Eclair, frozen Frozen | 241 | 4.4 g | 40.3 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen pancakes plain?
100 g of frozen pancakes plain has 233 kcal. 1 oz (28.4 g): about 66 kcal. 1 mini pancake (10.1 g): about 24 kcal. 1 pancake (40 g): about 93 kcal.
How much protein is in frozen pancakes plain?
Frozen pancakes plain contains 5.2 g of protein per 100 g (10% of the 50 g Daily Value), or 1.5 g in 1 oz (28.4 g). About 9% of its calories come from protein. Compared with other baked products, that is below the median (median 6.7 g).
How many carbs are in frozen pancakes plain?
Frozen pancakes plain has 37.8 g of total carbohydrates per 100 g, including 1 g of fiber and 8.3 g of sugars.
How much fat is in frozen pancakes plain?
Frozen pancakes plain contains 6.8 g of fat per 100 g, of which 1.2 g is saturated (6% of the Daily Value).
What vitamins and minerals does frozen pancakes plain contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (117% DV), Thiamin (B1) (58% DV), Vitamin A (50% DV), Niacin (B3) (40% DV) and iron (32% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen pancakes plain?
100 g contains 461 mg of sodium, 20% of the 2,300 mg Daily Value.
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 172771. 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.