Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk)
Whole food · Baked Products
Photo: Wikipedia
These are pre-made, flat cakes of batter, typically frozen for convenience and cooked in minutes in a microwave. They offer a soft, spongy texture with a mild, slightly sweet, and comforting flavor reminiscent of a classic diner breakfast. Nutritionally, they are a dense source of carbohydrates, providing quick energy but with minimal protein or fat.
Calorie split: 10% protein · 72% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love them for their nostalgic, comforting simplicity and the speed with which a warm, satisfying meal or snack can appear. Their mild flavor makes them a versatile base for everything from classic maple syrup to savory eggs and cheese.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and low fiber content can lead to a rapid blood-sugar spike, especially when eaten plain. To counteract this, pair them with protein (like eggs or yogurt) and healthy fats (like nut butter or avocado) to slow digestion and add staying power. Be mindful of portion size, as it's easy to consume several in one sitting.
Key benefits
- Extremely convenient and fast to prepare
- Provides a quick source of carbohydrate energy
- Consistent texture and flavor in every batch
- Long shelf life when stored frozen
- A blank canvas for both sweet and savory toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest pancake was set in the UK in 2012 and measured over 15 meters in diameter, requiring a crane to flip it.
Full nutrition (USDA data · scales with serving)
| Water | 43.8 g |
| Energy | 239 kcal |
| Energy | 1002 kj |
| Protein | 5.9 g |
| Total lipid (fat) | 4.7 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 43.3 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 7.1 g |
| Sucrose | 0.16 g |
| Glucose | 3.1 g |
| Fructose | 2.7 g |
| Lactose | 0.85 g |
| Maltose | 0.18 g |
| Galactose | 0.00 g |
| Starch | 33.6 g |
| Calcium, Ca | 72.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 350 mg |
| Potassium, K | 122 mg |
| Sodium, Na | 566 mg |
| Zinc, Zn | 0.44 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 7.4 ug |
| Thiamin | 0.36 mg |
| Riboflavin | 0.34 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 54.0 ug |
| Folic acid | 45.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 86.0 ug |
| Choline, total | 28.1 mg |
| Vitamin A, RAE | 216 ug |
| Retinol | 216 ug |
| Vitamin A, IU | 719 iu |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Tocopherol, beta | 0.05 mg |
| Tocopherol, gamma | 2.6 mg |
| Tocopherol, delta | 0.75 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 7.4 ug |
| Vitamin K (Dihydrophylloquinone) | 4.8 ug |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.85 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.55 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.25 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.02 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
Amino acid profile (per 100g)
Estimated from Pancakes, whole-wheat, dry mix, incomplete — USDA does not publish this profile for Pancakes.
| Tryptophan | 0.19 g |
| Threonine | 0.39 g |
| Isoleucine | 0.50 g |
| Leucine | 0.91 g |
| Lysine | 0.43 g |
| Methionine | 0.22 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.63 g |
| Tyrosine | 0.40 g |
| Valine | 0.63 g |
| Arginine | 0.70 g |
| Histidine | 0.30 g |
| Alanine | 0.53 g |
| Aspartic acid | 0.81 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.56 g |
| Proline | 1.1 g |
| Serine | 0.60 g |
FAQ
Can I cook these from frozen?
Yes, that's their primary design. Microwave directly from frozen for 60-90 seconds for best results.
Are they gluten-free?
Most standard frozen pancakes contain wheat flour and are not gluten-free. Always check the ingredient list for a certified gluten-free product if needed.
How do I get them crispy?
Microwaving steams them, making them soft. For a crispier edge, heat them in a dry skillet or toaster oven after microwaving.
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 2.39 kcal/g · 10% calories from protein · 2.5 g fiber · 7.1 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: 4.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.