Pancakes, plain, prepared from recipe
Whole food · Baked Products
Photo: Wikipedia
A classic American breakfast staple, these are soft, fluffy, and slightly sweet cakes cooked on a griddle. Their tender, spongy interior and lightly crisp, golden-brown edges make them a perfect canvas for toppings. Nutritionally, they provide a quick source of energy primarily from carbohydrates, with a moderate amount of protein from the egg and milk in the batter.
Calorie split: 11% protein · 50% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore pancakes for their comforting, mild sweetness and satisfying, fluffy texture that soaks up butter and syrup. They are a beloved cultural symbol of weekend family breakfasts, holiday traditions, and customizable comfort food.
⚠️ Watch-outs & how to enjoy it better
The primary downside is their high glycemic load, which can cause a rapid blood-sugar spike, especially when made with refined flour and served with sugary syrups. They are also often made with common allergens like wheat (gluten), eggs, and dairy. To counteract this, pair them with protein and healthy fat—such as Greek yogurt, nuts, or eggs—and consider using whole-grain flour to increase fiber and slow digestion.
Key benefits
- Quick source of energy from carbohydrates
- Provides moderate protein from eggs and milk
- Highly versatile base for both sweet and savory toppings
- Simple, comforting, and quick to prepare from a basic recipe
- A familiar, nostalgic food that appeals to all ages
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The earliest known pancake recipe is over 30,000 years old, found on an ancient Australian rock shelter, made from ground-up cattails and ferns.
Full nutrition (USDA data · scales with serving)
| Water | 52.9 g |
| Energy | 227 kcal |
| Energy | 950 kj |
| Protein | 6.4 g |
| Total lipid (fat) | 9.7 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 28.3 g |
| Calcium, Ca | 219 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 159 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 439 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.20 mg |
| Selenium, Se | 14.9 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.28 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 38.0 ug |
| Folic acid | 26.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 56.0 ug |
| Vitamin B-12 | 0.22 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 53.0 ug |
| Vitamin A, IU | 196 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.4 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 0.51 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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) | 0.01 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.24 g |
| Isoleucine | 0.30 g |
| Leucine | 0.51 g |
| Lysine | 0.32 g |
| Methionine | 0.15 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.24 g |
| Valine | 0.34 g |
| Arginine | 0.28 g |
| Histidine | 0.15 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.20 g |
| Proline | 0.58 g |
| Serine | 0.36 g |
FAQ
Why are my pancakes rubbery instead of fluffy?
Overmixing the batter develops gluten, making them tough. Mix just until the ingredients are combined; a few lumps are fine. Also, ensure your baking powder is fresh.
Can I make pancake batter ahead of time?
It's best to cook pancakes immediately, as the baking powder loses its lifting power over time. However, you can mix dry ingredients in advance and whisk in wet ingredients just before cooking.
What's the difference between pancakes and crêpes?
Crêpes are much thinner, larger, and more delicate, made from a pourable, crepe-like batter. Pancakes are thicker, fluffier, and use a leavening agent like baking powder.
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 2.27 kcal/g · 11% calories from protein · 0.0 g fiber · 0.0 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: 3.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.