Calories in Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk)
Generic food Frozen Bread and Baked Goods
Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) contains 239 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 68 kcal.
Roughly 72% of its calories come from carbohydrates, with 18% from fat and 10% 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 30% of the Daily Value for Thiamin (B1), 28% of the Daily Value for phosphorus and 26% of the Daily Value for Riboflavin (B2).
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
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 | 239 kcal | |
| Total fat M | 4.7 g | 6% |
| Saturated fat C | 0.86 g | 4% |
| Sodium M | 566 mg | 25% |
| Total carbohydrates C | 43.3 g | 16% |
| Dietary fiber M | 2.5 g | 9% |
| Total sugars M | 7.1 g | |
| Protein M | 5.9 g | 12% |
| Vitamin A ? | 216 µg | 24% |
| Vitamin E M | 0.38 mg | 3% |
| Vitamin K M | 7.4 µg | 6% |
| Thiamin (B1) M | 0.36 mg | 30% |
| Riboflavin (B2) M | 0.34 mg | 26% |
| Niacin (B3) M | 3.3 mg | 21% |
| Pantothenic acid (B5) M | 0.18 mg | 4% |
| Vitamin B6 M | 0.28 mg | 16% |
| Folate (B9) C | 86 µg | 22% |
| Choline ? | 28.1 mg | 5% |
| Calcium M | 72 mg | 6% |
| Iron M | 1.6 mg | 9% |
| Magnesium M | 16 mg | 4% |
| Phosphorus M | 350 mg | 28% |
| Potassium M | 122 mg | 3% |
| Zinc M | 0.44 mg | 4% |
| Copper M | 0.035 mg | 4% |
| Manganese M | 0.14 mg | 6% |
| Selenium M | 7.4 µg | 13% |
% 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 72%
- Fat 18%
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
- Protein5.9 gbelow the median for baked products (median 6.7 g)
- Fiber2.5 gabove the median for baked products (median 2.4 g)
- Sugars7.1 gbelow the median for baked products (median 9.5 g)
- Fat4.7 gbelow the median for baked products (median 11 g)
- Saturated fat0.86 gin the lowest quarter of baked products (median 2.6 g)
- Sodium566 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water43.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.5 g |
|---|---|
| Polyunsaturated fat C | 0.97 g |
Sugars and starch (7)
| Starch M | 33.6 g |
|---|---|
| Sucrose M | 0.16 g |
| Glucose M | 3.1 g |
| Fructose M | 2.7 g |
| Lactose M | 0.85 g |
| Maltose M | 0.18 g |
| Galactose M | 0 g |
Individual fatty acids (22)
| Linoleic acid (omega-6, 18:2) M | 0.92 g |
|---|---|
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0.004 g |
| SFA 14:0 M | 0.017 g |
| SFA 16:0 M | 0.55 g |
| SFA 18:0 M | 0.25 g |
| SFA 20:0 M | 0.013 g |
| MUFA 18:1 M | 2.4 g |
| PUFA 18:3 M | 0.038 g |
| PUFA 20:4 M | 0.003 g |
| SFA 22:0 M | 0.016 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.015 g |
| MUFA 20:1 M | 0.014 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.003 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0.007 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (8)
| Retinol M | 216 µg |
|---|---|
| Tocopherol, beta M | 0.05 mg |
| Tocopherol, gamma M | 2.6 mg |
| Tocopherol, delta M | 0.75 mg |
| Tocotrienol, alpha M | 0.01 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (9)
| Water M | 43.8 g |
|---|---|
| Caffeine Z | 0 mg |
| Ash M | 2.3 g |
| Theobromine Z | 0 mg |
| Energy C | 1,002 kJ |
| Vitamin A, IU ? | 719 IU |
| Vitamin K (Dihydrophylloquinone) M | 4.8 µg |
| Folic acid M | 45 µg |
| Folate, food ? | 9 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, 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 |
| 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 |
|---|---|---|---|---|
| Pancakes plain, frozen, ready-to-heat (includes buttermilk) Frozen | 233 | 5.2 g | 37.8 g | 6.8 g |
| Waffles, whole wheat, lowfat, frozen, ready-to-heat Frozen | 257 | 7.1 g | 49.2 g | 3.6 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, gluten-free, frozen, ready-to-heat Frozen | 263 | 2.7 g | 43.1 g | 8.8 g |
| Waffles, chocolate chip, frozen, ready-to-heat Frozen | 297 | 5.8 g | 45.7 g | 10.1 g |
| Breadsticks, soft, frozen Frozen | 313 | 11.1 g | 46.4 g | 9.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen pancakes?
100 g of frozen pancakes has 239 kcal. 1 oz (28.4 g): about 68 kcal. 1 pancake (38 g): about 91 kcal. 1 serving, 3 pancakes (144 g): about 344 kcal.
How much protein is in frozen pancakes?
Frozen pancakes contains 5.9 g of protein per 100 g (12% of the 50 g Daily Value), or 1.7 g in 1 oz (28.4 g). About 10% 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?
Frozen pancakes has 43.3 g of total carbohydrates per 100 g, including 2.5 g of fiber and 7.1 g of sugars.
How much fat is in frozen pancakes?
Frozen pancakes contains 4.7 g of fat per 100 g, of which 0.86 g is saturated (4% of the Daily Value).
What vitamins and minerals does frozen pancakes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (30% DV), phosphorus (28% DV), Riboflavin (B2) (26% DV), Vitamin A (24% DV) and Folate (B9) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen pancakes?
100 g contains 566 mg of sodium, 25% of the 2,300 mg Daily Value.
Does pancakes have the same nutrition frozen and dried or dry?
No. Per 100 g, pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) has 239 kcal, while pancakes, whole wheat, dry mix, incomplete has 350 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 167926. 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.