Pancakes, plain, dry mix, complete, prepared
Whole food · Baked Products
Photo: Wikipedia
This is a stack of classic American-style pancakes, cooked from a complete dry mix that requires only water. They have a soft, fluffy, and slightly spongy texture with a mild, sweet, and comforting flavor. Nutritionally, they are a high-carbohydrate, moderate-calorie food, providing quick energy with minimal fat and a modest amount of protein.
💚 Why it's loved
People love them for their nostalgic, comforting taste and the satisfying, fluffy texture that pairs perfectly with maple syrup, butter, or fruit. Their versatility makes them a beloved canvas for both sweet and savory toppings, from classic syrup to fried eggs and cheese.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high glycemic load, which can cause rapid blood-sugar spikes, and they are often low in satiating protein and fiber. To counteract this, pair them with a source of protein (like eggs, Greek yogurt, or nuts) and healthy fat (like avocado or nut butter) to slow digestion, and opt for a smaller portion topped with berries instead of sugary syrups.
Key benefits
- Quick and convenient source of energy
- Low in fat, especially saturated fat
- Contains some dietary fiber
- Easy to prepare for a fast meal
- Can be a vehicle for nutrient-rich toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pancake' appears in English texts as early as the 15th century, and the ancient Romans made a similar dish called 'libuma' from wheat flour, cheese, and honey.
Full nutrition (scales with serving)
| Water | 53.0 g |
| Energy | 194 kcal |
| Energy | 812 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 2.5 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 36.7 g |
| Fiber, total dietary | 1.3 g |
| Calcium, Ca | 126 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 334 mg |
| Potassium, K | 175 mg |
| Sodium, Na | 628 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 13.5 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.22 mg |
| Niacin | 1.7 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 37.0 ug |
| Folic acid | 28.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 19.2 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 ug |
| Vitamin A, IU | 32.0 iu |
| Fatty acids, total saturated | 0.51 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.34 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.88 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.86 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.82 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:3 | 0.05 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
| Tryptophan | 0.06 g |
| Threonine | 0.19 g |
| Isoleucine | 0.22 g |
| Leucine | 0.44 g |
| Lysine | 0.21 g |
| Methionine | 0.10 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.26 g |
| Tyrosine | 0.18 g |
| Valine | 0.26 g |
| Arginine | 0.22 g |
| Histidine | 0.13 g |
| Alanine | 0.22 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.17 g |
| Proline | 0.50 g |
| Serine | 0.27 g |
FAQ
What makes 'complete' pancake mix different?
A 'complete' mix contains all the dry ingredients (flour, leavening, sugar, salt) and the powdered eggs and milk solids. You only need to add water to make the batter, unlike 'just-add-egg-and-milk' mixes.
Why are my pancakes flat and rubbery?
This is often from overmixing the batter, which develops too much gluten. Mix just until the dry ingredients are moistened; lumps are fine. Also, ensure your leavening agents (baking powder/soda) in the mix are fresh.
Can I make this mix healthier?
Absolutely. Stir in a scoop of protein powder, mix in ground flaxseed or wheat germ for fiber, or use the batter to make savory pancakes by adding herbs and vegetables. Always control the toppings.