Pancakes, NFS
Common food
Photo: Wikipedia
A classic flatbread made from a simple batter of flour, milk, and eggs, cooked on a griddle until golden brown. Its texture is a delightful balance of fluffy, tender interior and a slightly crisp, buttery exterior. Nutritionally, it provides a solid energy base with a moderate amount of protein and carbohydrates.
Calorie split: 11% protein · 51% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore pancakes for their comforting, sweet, and buttery flavor, and the satisfying contrast between their soft center and crisp edges. They are a beloved cultural staple for weekend breakfasts and are endlessly customizable with toppings like maple syrup, fresh berries, or whipped cream.
⚠️ Watch-outs & how to enjoy it better
Pancakes, especially from mixes or restaurants, can be high in added sugars and refined carbs, potentially leading to blood sugar spikes. They are also a common vehicle for calorie-dense syrups and butters. To counteract this, pair them with a source of protein (like eggs or Greek yogurt) and healthy fat (like nuts or avocado) to slow digestion, and opt for smaller portions with fruit-based toppings.
Key benefits
- Good source of quick energy from carbohydrates
- Contains moderate protein for muscle maintenance
- Can be a vehicle for nutrient-rich toppings like fruit and yogurt
- Versatile base for both sweet and savory preparations
- Often fortified with vitamins and minerals in commercial mixes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest pancake was made in the UK in 1994, measuring over 15 meters in diameter and weighing over 3 tons.
Full nutrition (USDA data · scales with serving)
| Water | 42.4 g |
| Energy | 282 kcal |
| Protein | 7.4 g |
| Total lipid (fat) | 12.1 g |
| Carbohydrate, by difference | 35.3 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 7.0 g |
| Calcium, Ca | 206 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 326 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 508 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 10.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.26 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 46.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 70.0 ug |
| Choline, total | 50.1 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 77.0 ug |
| Retinol | 76.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 99.0 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 8.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.5 g |
| PUFA 18:2 | 3.1 g |
| PUFA 18:3 | 0.35 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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) | 0.00 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
Estimated from Pancakes, buttermilk, prepared from recipe — USDA does not publish this profile for Pancakes.
| 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
What makes pancakes fluffy?
The fluffiness comes from chemical leavening agents like baking powder or baking soda reacting with acidic ingredients (like buttermilk) to produce carbon dioxide bubbles. Over-mixing the batter can deflate these bubbles, resulting in a dense pancake.
Can I make pancakes without eggs or dairy?
Yes. For eggs, common substitutes include mashed banana, applesauce, or commercial egg replacers. For milk, use plant-based alternatives like almond, soy, or oat milk, often with a teaspoon of vinegar or lemon juice to mimic buttermilk's acidity for leavening.
Why are my pancakes burning on the outside but raw inside?
This usually means the cooking surface is too hot. The exterior cooks and browns too quickly before the interior can set. Try reducing the heat to medium or medium-low and allowing the pan to preheat more gradually.
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 2.82 kcal/g · 11% calories from protein · 2.1 g fiber · 7.0 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: 2.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.