Pancakes, plain, dry mix, incomplete (includes buttermilk)
Whole food · Baked Products
Photo: Wikipedia
A shelf-stable, powdery mix that transforms into a soft, fluffy pancake with a mild, slightly sweet, and comforting flavor. Its texture is tender and cake-like when cooked, offering a classic breakfast staple. Nutritionally, it's a high-carbohydrate, low-fat energy source, providing quick fuel with a modest protein boost.
Calorie split: 11% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and the satisfying ritual of making a warm stack on a weekend morning. Its versatility is key—it's a perfect canvas for endless toppings like syrup, fruit, and butter.
⚠️ Watch-outs & how to enjoy it better
The refined carbs can lead to a rapid blood-sugar spike and subsequent crash, and the mix is often high in sodium. To counteract this, pair pancakes with a source of protein (like eggs or Greek yogurt) and healthy fat (like nuts or avocado) to slow digestion, and practice portion control.
Key benefits
- Provides quick energy from carbohydrates
- Contains a modest amount of plant-based protein
- Low in fat, making it a lighter option
- High in fiber for digestive support
- Convenient and shelf-stable for quick preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pancake' appears in English as early as the 15th century, and the first known recipe for a version similar to today's was found in a 15th-century English cookbook.
Full nutrition (USDA data · scales with serving)
| Water | 9.1 g |
| Energy | 355 kcal |
| Energy | 1485 kj |
| Protein | 10.0 g |
| Total lipid (fat) | 1.7 g |
| Ash | 5.6 g |
| Carbohydrate, by difference | 73.6 g |
| Fiber, total dietary | 5.4 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 342 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 627 mg |
| Potassium, K | 191 mg |
| Sodium, Na | 1148 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.12 mg |
| Manganese, Mn | 0.40 mg |
| Selenium, Se | 12.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.37 mg |
| Niacin | 3.8 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 136 ug |
| Folic acid | 127 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 225 ug |
| Choline, total | 8.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 78.0 ug |
| Vitamin E (alpha-tocopherol) | 0.39 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.25 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.32 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.32 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.69 g |
| PUFA 18:3 | 0.03 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 | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.29 g |
| Isoleucine | 0.37 g |
| Leucine | 0.77 g |
| Lysine | 0.24 g |
| Methionine | 0.18 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.41 g |
| Histidine | 0.23 g |
| Alanine | 0.39 g |
| Aspartic acid | 0.50 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.37 g |
| Proline | 1.1 g |
| Serine | 0.48 g |
FAQ
What is the difference between buttermilk and regular pancake mix?
Buttermilk pancake mix contains dried buttermilk powder, which gives the pancakes a tangier flavor and more tender texture due to the acidity reacting with leavening agents.
Can I make this mix without adding milk or eggs?
While some mixes are labeled 'just add water,' the texture and richness will be significantly improved by adding milk and an egg for better structure, flavor, and nutrition.
How do I get fluffy pancakes from a dry mix?
Don't overmix the batter—lumps are fine. Let it rest for 5-10 minutes to allow the leavening to activate, and cook on a preheated, moderately hot griddle.
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 3.55 kcal/g · 11% calories from protein · 5.4 g fiber · 2.2 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: 6.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.