Pancakes, plain
Common food
Photo: Wikipedia
A plain pancake is a soft, spongy flatbread made from a simple batter of flour, eggs, milk, and a leavening agent, cooked on a griddle or frying pan until golden brown. Its texture is typically light and fluffy, with a mild, slightly sweet flavor that serves as a perfect canvas for toppings. Nutritionally, it's a moderate source of energy, providing a balanced mix of carbohydrates and fats, with a modest amount of protein per serving.
Calorie split: 11% protein · 51% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love pancakes for their comforting, nostalgic flavor and the endless versatility they offer, from classic maple syrup and butter to savory options with cheese and herbs. They are a cultural staple in many breakfast traditions, symbolizing warmth and family gatherings.
⚠️ Watch-outs & how to enjoy it better
Plain pancakes can cause blood-sugar spikes due to their high carbohydrate content and relatively low fiber, which may be a concern for those managing diabetes or insulin resistance. To counteract this, pair them with protein (like eggs or Greek yogurt) and healthy fats (like nuts or avocado) to slow digestion, and opt for whole-grain or buckwheat flour versions for more fiber. They also commonly contain allergens like wheat (gluten) and eggs, so individuals with these allergies should use alternative flours and binders.
Key benefits
- Provides quick energy from carbohydrates.
- Contains moderate protein for muscle maintenance.
- Versatile base for both sweet and savory toppings.
- Easy to digest and prepare at home.
- Can be made with whole-grain flours for added fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pancake' dates back to the 15th century, and in some European traditions, it was believed that flipping a pancake while cooking could ensure good luck and prosperity for the coming year.
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
How many calories are in a plain pancake?
A medium plain pancake (about 118g) contains approximately 333 calories, based on the nutritional data of 282 kcal per 100g.
Are plain pancakes healthy?
Plain pancakes can be part of a balanced diet when eaten in moderation, especially if made with whole-grain flour and paired with protein and healthy fats to balance their carbohydrate content.
What is the difference between pancakes and crêpes?
Pancakes are thicker and fluffier due to leavening agents like baking powder, while crêpes are thin, delicate, and made from a batter with a higher liquid-to-flour ratio, often without leavening.
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.