Pancakes, buttermilk, prepared from recipe
Whole food · Baked Products
Photo: Wikipedia
A fluffy, tangy pancake made with buttermilk, which reacts with baking soda to create a light, tender crumb and a subtle, pleasant sourness. It's a classic breakfast staple, golden-brown on the outside and soft within, offering a comforting balance of savory and sweet notes. Nutritionally, it provides a moderate energy boost with a good protein content for a pancake, though it is low in fiber.
Calorie split: 12% protein · 51% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore buttermilk pancakes for their signature tang and incredibly fluffy texture, which is superior to regular milk pancakes. They are a beloved cultural icon of American breakfast, symbolizing comfort and weekend leisure.
⚠️ Watch-outs & how to enjoy it better
They are a refined carbohydrate with a high glycemic index, which can lead to blood sugar spikes, and are often high in sodium from baking powder/soda. Those watching blood sugar or sodium should be cautious. To counteract, pair with protein (eggs, Greek yogurt) and healthy fats (nut butter, avocado) to slow digestion, and use a smaller portion as a base for nutrient-dense toppings like berries.
Key benefits
- Good source of protein for a breakfast item
- Provides quick energy from carbohydrates
- Contains calcium from buttermilk
- Can be a base for both sweet and savory toppings
- Simple, quick to prepare from a recipe
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'buttermilk' in traditional recipes was actually the tangy liquid left over from churning butter, which was used as a leavening agent when combined with baking soda.
Full nutrition (USDA data · scales with serving)
| Water | 52.5 g |
| Energy | 227 kcal |
| Energy | 950 kj |
| Protein | 6.8 g |
| Total lipid (fat) | 9.3 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 28.7 g |
| Calcium, Ca | 157 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 522 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 15.1 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.29 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 38.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 56.0 ug |
| Vitamin B-12 | 0.18 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 29.0 ug |
| Vitamin A, IU | 105 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.5 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:3 | 0.51 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 58.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.25 g |
| Isoleucine | 0.32 g |
| Leucine | 0.55 g |
| Lysine | 0.35 g |
| Methionine | 0.15 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.34 g |
| Tyrosine | 0.25 g |
| Valine | 0.36 g |
| Arginine | 0.29 g |
| Histidine | 0.16 g |
| Alanine | 0.26 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.21 g |
| Proline | 0.61 g |
| Serine | 0.38 g |
FAQ
Why use buttermilk instead of regular milk?
Buttermilk's acidity reacts with baking soda to produce carbon dioxide, creating a lighter, fluffier pancake. It also adds a distinctive, subtle tang that balances sweetness.
Can I make buttermilk pancakes without actual buttermilk?
Yes. A common substitute is to add 1 tablespoon of lemon juice or white vinegar to 1 cup of regular milk and let it sit for 5 minutes to curdle slightly.
How do I keep pancakes warm while cooking the rest?
Place the cooked pancakes on a baking sheet in a single layer and keep them warm in a 200°F (93°C) oven. This prevents them from getting soggy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.27 kcal/g · 12% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.