Calories in Pancakes, plain, frozen
Generic food Frozen Sweets and Desserts
Pancakes, plain, frozen contains 233 kcal per 100 g. A typical serving of 1 miniature/bite size pancake (10 g) provides about 23 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 pancakes, waffles, french toast on FoodFactly, where the median is 273 kcal per 100 g across 53 foods.
100 g provides 68% of the Daily Value for Vitamin B12, 48% of the Daily Value for Vitamin A and 47% of the Daily Value for Thiamin (B1).
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
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 | 233 kcal | |
| Total fat C | 6.8 g | 9% |
| Saturated fat C | 1.2 g | 6% |
| Cholesterol C | 18 mg | 6% |
| Sodium C | 461 mg | 20% |
| Total carbohydrates C | 37.8 g | 14% |
| Dietary fiber C | 1 g | 4% |
| Total sugars C | 8.3 g | |
| Protein C | 5.2 g | 10% |
| Vitamin A C | 430 µg | 48% |
| Vitamin C C | 0.3 mg | 0.3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.62 mg | 4% |
| Vitamin K C | 6.5 µg | 5% |
| Thiamin (B1) C | 0.56 mg | 47% |
| Riboflavin (B2) C | 0.38 mg | 29% |
| Niacin (B3) C | 6.4 mg | 40% |
| Vitamin B6 C | 0.52 mg | 31% |
| Folate (B9) C | 94 µg | 24% |
| Vitamin B12 C | 1.6 µg | 68% |
| Choline C | 14.6 mg | 3% |
| Calcium C | 78 mg | 6% |
| Iron C | 5.7 mg | 32% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 215 mg | 17% |
| Potassium C | 90 mg | 2% |
| Zinc C | 0.4 mg | 4% |
| Copper C | 0.072 mg | 8% |
| Selenium C | 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 gin the lowest quarter of pancakes, waffles, french toast (median 7.4 g)
- Fiber1 gin the lowest quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars8.3 gabove the median for pancakes, waffles, french toast (median 7.5 g)
- Fat6.8 gin the lowest quarter of pancakes, waffles, french toast (median 10.1 g)
- Saturated fat1.2 gin the lowest quarter of pancakes, waffles, french toast (median 2.7 g)
- Sodium461 mgabove the median for pancakes, waffles, french toast (median 460 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 |
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 | 3.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.005 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.83 g |
| SFA 18:0 C | 0.27 g |
| MUFA 18:1 C | 1.5 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0.005 g |
| MUFA 16:1 C | 0.012 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.022 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 56 µg |
| Retinol C | 430 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 48.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 48 µg |
| Folate, food C | 12 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 1.5 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 |
|---|---|---|---|---|
| French toast, frozen Frozen | 183 | 7.2 g | 29.9 g | 3.8 g |
| Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated Frozen | 221 | 6.4 g | 26.1 g | 10.1 g |
| Waffle, fruit, frozen Frozen | 296 | 7.1 g | 46.6 g | 9.1 g |
| Waffle, whole grain, fruit, frozen Frozen | 278 | 6.5 g | 45.1 g | 8 g |
| Waffle, plain, frozen Frozen | 309 | 7.4 g | 48.4 g | 9.5 g |
| Waffle, whole grain, frozen Frozen | 289 | 6.8 g | 46.7 g | 8.4 g |
| Waffle, chocolate, frozen Frozen | 320 | 7.4 g | 48.9 g | 10.5 g |
| Frozen novelties, KLONDIKE, SLIM-A-BEAR, No Sugar Added, Stickless Bar Frozen | 242 | 5.2 g | 26 g | 13 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 233 kcal. 1 miniature/bite size pancake (10 g): about 23 kcal. 1 pancake (40 g): about 93 kcal. 1 pouch (80 g): about 186 kcal.
How much protein is in frozen pancakes?
Frozen pancakes contains 5.2 g of protein per 100 g (10% of the 50 g Daily Value), or 0.52 g in 1 miniature/bite size pancake (10 g). About 9% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is in the lowest quarter (median 7.4 g).
How many carbs are in frozen pancakes?
Frozen pancakes 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?
Frozen pancakes 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 contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (68% DV), Vitamin A (48% DV), Thiamin (B1) (47% 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?
100 g contains 461 mg of sodium, 20% 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 has 233 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: 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 2708295. 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.