Calories in Pancakes, whole grain, reduced fat
Generic food Sweets and Desserts
Pancakes, whole grain, reduced fat contains 256 kcal per 100 g. A typical serving of 1 medium pancake (50 g) provides about 128 kcal.
Roughly 53% of its calories come from carbohydrates, with 35% from fat and 13% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 36% of the Daily Value for Riboflavin (B2), 33% of the Daily Value for phosphorus and 25% of the Daily Value for selenium.
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 | 256 kcal | |
| Total fat C | 9.9 g | 13% |
| Saturated fat C | 2.7 g | 14% |
| Cholesterol C | 70 mg | 23% |
| Sodium C | 738 mg | 32% |
| Total carbohydrates C | 33.6 g | 12% |
| Dietary fiber C | 3.3 g | 12% |
| Total sugars C | 7.1 g | |
| Protein C | 8 g | 16% |
| Vitamin A C | 81 µg | 9% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1 µg | 5% |
| Vitamin E C | 1.4 mg | 9% |
| Vitamin K C | 6.4 µg | 5% |
| Thiamin (B1) C | 0.17 mg | 14% |
| Riboflavin (B2) C | 0.47 mg | 36% |
| Niacin (B3) C | 3 mg | 19% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 45 µg | 11% |
| Vitamin B12 C | 0.41 µg | 17% |
| Choline C | 57 mg | 10% |
| Calcium C | 141 mg | 11% |
| Iron C | 3.2 mg | 18% |
| Magnesium C | 43 mg | 10% |
| Phosphorus C | 412 mg | 33% |
| Potassium C | 258 mg | 5% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.12 mg | 13% |
| Selenium C | 13.6 µg | 25% |
% 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 13%
- Carbohydrates 53%
- Fat 35%
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
- Protein8 gabove the median for pancakes, waffles, french toast (median 7.4 g)
- Fiber3.3 gin the top quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars7.1 gbelow the median for pancakes, waffles, french toast (median 7.5 g)
- Fat9.9 gbelow the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat2.7 gabove the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium738 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal3.1 gprotein density, useful for comparing foods with different calorie levels
- Water46.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.3 g |
|---|---|
| Polyunsaturated fat C | 2.5 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 | 2.2 g |
| SFA 4:0 C | 0.061 g |
| SFA 6:0 C | 0.045 g |
| SFA 8:0 C | 0.027 g |
| SFA 10:0 C | 0.065 g |
| SFA 12:0 C | 0.076 g |
| SFA 14:0 C | 0.25 g |
| SFA 16:0 C | 1.5 g |
| SFA 18:0 C | 0.56 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.25 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.087 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.035 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 14 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 115 µg |
| Retinol C | 80 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 46.4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 17 µg |
| Folate, food C | 16 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 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, gluten free | 264 | 7.8 g | 30.6 g | 12.2 g |
| French toast, whole grain | 271 | 11.3 g | 30.4 g | 11.6 g |
| French toast, NFS | 273 | 10.4 g | 32.3 g | 11.4 g |
| French toast, plain | 273 | 10.4 g | 32.3 g | 11.4 g |
| Popover | 268 | 11 g | 35.3 g | 9.2 g |
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| Waffle, fruit | 307 | 6.9 g | 36.2 g | 14.9 g |
| Hush puppy | 296 | 6.2 g | 40.2 g | 13.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in pancakes?
100 g of pancakes has 256 kcal. 1 medium pancake (50 g): about 128 kcal. 1 surface inch (1.9 g): about 5 kcal. 1 miniature/bite size pancake (10 g): about 26 kcal.
How much protein is in pancakes?
Pancakes contains 8 g of protein per 100 g (16% of the 50 g Daily Value), or 4 g in 1 medium pancake (50 g). About 13% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is above the median (median 7.4 g).
How many carbs are in pancakes?
Pancakes has 33.6 g of total carbohydrates per 100 g, including 3.3 g of fiber and 7.1 g of sugars.
How much fat is in pancakes?
Pancakes contains 9.9 g of fat per 100 g, of which 2.7 g is saturated (14% of the Daily Value).
What vitamins and minerals does pancakes contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (36% DV), phosphorus (33% DV), selenium (25% DV), Niacin (B3) (19% DV) and iron (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in pancakes?
100 g contains 738 mg of sodium, 32% of the 2,300 mg Daily Value.
Does pancakes have the same nutrition not specified and frozen?
No. Per 100 g, pancakes, whole grain, reduced fat has 256 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: 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 2708310. 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.