Pancakes, plain, reduced fat
Whole food · Baked Products
Photo: Wikipedia
This is a light, fluffy pancake made with a leaner batter, offering a classic comforting taste with a soft, spongy texture. Its primary nutrition highlight is being a lower-fat, carbohydrate-focused energy source, providing a substantial 57g of carbs per 100g with minimal fat.
Calorie split: 8% protein · 85% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People love reduced-fat pancakes for delivering the nostalgic, comforting taste and satisfying, fluffy texture of the classic dish with a lighter nutritional profile. They are a beloved, versatile canvas for both sweet and savory toppings, deeply embedded in breakfast culture.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and sugar content can lead to rapid blood sugar spikes, especially when eaten alone. To counteract this, pair them with a source of protein (like eggs or Greek yogurt) and healthy fat (like nuts or a pat of real butter) to slow digestion and promote satiety. Those monitoring blood sugar should practice portion control.
Key benefits
- Lower in fat than traditional pancake recipes
- Provides quick energy from carbohydrates
- Good source of simple sugars for an immediate fuel boost
- Can be a lighter base for various toppings
- Often lower in calories per serving than richer versions
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world record for the largest pancake was set in 2015 in the UK, measuring over 15 meters in diameter and weighing about 3 tons.
Full nutrition (USDA data · scales with serving)
| Water | 33.3 g |
| Energy | 269 kcal |
| Energy | 1127 kj |
| Protein | 5.7 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 57.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 8.6 g |
| Calcium, Ca | 57.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 429 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 22.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 112 ug |
| Folic acid | 92.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 177 ug |
| Choline, total | 13.7 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 24.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 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 | 0.00 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.53 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.52 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.99 g |
| PUFA 18:3 | 0.10 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 24.0 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 is 'reduced fat' pancake mix different from regular?
It typically uses less oil or butter in the batter and may incorporate ingredients like applesauce, yogurt, or buttermilk to maintain moisture without the fat, resulting in a lighter product.
Are these pancakes healthier than regular ones?
They are lower in fat and calories, but still high in refined carbohydrates and sugar. Their healthiness depends on your overall diet, portion size, and what you pair them with.
Can I freeze leftover reduced-fat pancakes?
Yes, they freeze very well. Separate them with parchment paper in an airtight container or bag, and reheat in a toaster or microwave for a quick breakfast.
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 2.69 kcal/g · 8% calories from protein · 1.0 g fiber · 8.6 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: 4.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.