Pancakes, plain, frozen
Common food
Photo: Wikipedia
A plain frozen pancake is a pre-cooked, flat, disc-shaped bread made from a simple batter, typically stored in the freezer for convenience. When reheated, it offers a soft, slightly spongy interior with a lightly golden, smooth exterior and a mild, subtly sweet, grain-forward flavor. Nutritionally, it is a moderate source of carbohydrates (37.75g per 100g) with a small amount of protein (5.23g) and fat (6.83g).
Calorie split: 9% protein · 65% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love frozen pancakes for their incredible convenience—a hot, comforting breakfast can be ready in minutes. Their mild, slightly sweet taste and soft texture make them a perfect canvas for a wide array of toppings, from classic maple syrup to fresh berries and savory options like fried eggs.
⚠️ Watch-outs & how to enjoy it better
Plain frozen pancakes are often low in fiber (1g per 100g) and can cause a rapid blood-sugar spike due to their refined carbohydrate content. They may also contain added sodium and common allergens like wheat (gluten), eggs, and milk. To counteract this, pair them with protein and healthy fats (e.g., Greek yogurt, nut butter, eggs) to slow digestion, and consider topping with high-fiber fruits like berries.
Key benefits
- Provides quick, convenient energy from carbohydrates.
- Offers a small amount of plant-based protein.
- Long shelf life when frozen, reducing food waste.
- Simple, mild flavor base for both sweet and savory toppings.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest pancake breakfast was held in Minster, Ohio, in 2004, serving 12,716 pancakes and using 500 gallons of syrup.
Full nutrition (USDA data · scales with serving)
| Water | 48.4 g |
| Energy | 233 kcal |
| Protein | 5.2 g |
| Total lipid (fat) | 6.8 g |
| Carbohydrate, by difference | 37.8 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 8.3 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 5.7 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 90.0 mg |
| Sodium, Na | 461 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 10.8 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.38 mg |
| Niacin | 6.4 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 60.0 ug |
| Folic acid | 48.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 94.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 1.5 ug |
| Vitamin A, RAE | 430 ug |
| Retinol | 430 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.83 g |
| SFA 18:0 | 0.27 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.8 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 18.0 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 do I reheat frozen pancakes to keep them soft?
The best method is to reheat them in a toaster on a low setting or in a microwave for 20-30 seconds. This warms them through without making them tough or rubbery.
Are plain frozen pancakes a healthy breakfast?
They are a convenient source of energy but are typically low in fiber and protein. For a more balanced meal, pair them with protein (like eggs or yogurt) and fiber (like fruit or nuts).
Can I use frozen pancakes for more than just breakfast?
Absolutely! They can be used as a base for mini pizzas, as 'bread' for sandwiches, or even cut into strips for dipping in fondue or chocolate.
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 2.33 kcal/g · 9% calories from protein · 1.0 g fiber · 8.3 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: 5.12 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.