Pancakes, school
Common food
Photo: Wikipedia
School pancakes are soft, fluffy, and slightly sweet, with a mild, comforting flavor and a tender, cake-like texture. They are a carbohydrate-rich staple, providing quick energy, and are often served as a simple, filling part of a school lunch program.
Calorie split: 10% protein · 66% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love school pancakes for their nostalgic, comforting taste and soft texture that pairs perfectly with syrup or fruit. Their versatility allows them to be served sweet or savory, making them a familiar and satisfying meal for many.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to blood sugar spikes, especially if consumed without balancing nutrients. To counteract this, pair them with a source of protein like eggs or yogurt, and healthy fats like nuts or a small amount of butter. Be mindful of portion sizes and added sugars in toppings.
Key benefits
- Quick source of energy from carbohydrates
- Contains dietary fiber for digestive health
- Provides some plant-based protein
- Simple to prepare and serve in large quantities
- Can be a vehicle for nutrient-rich toppings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pancake' has been used in English since the 15th century, and the oldest known pancake recipe appears in a 15th-century English manuscript.
Full nutrition (USDA data · scales with serving)
| Water | 44.5 g |
| Energy | 231 kcal |
| Protein | 6.3 g |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 40.4 g |
| Fiber, total dietary | 5.2 g |
| Total Sugars | 7.5 g |
| Calcium, Ca | 78.0 mg |
| Iron, Fe | 6.2 mg |
| Magnesium, Mg | 74.0 mg |
| Phosphorus, P | 295 mg |
| Potassium, K | 199 mg |
| Sodium, Na | 415 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 17.5 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.68 mg |
| Riboflavin | 0.40 mg |
| Niacin | 7.1 mg |
| Vitamin B-6 | 0.60 mg |
| Folate, total | 72.0 ug |
| Folic acid | 51.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 107 ug |
| Choline, total | 20.6 mg |
| Vitamin B-12 | 1.5 ug |
| Vitamin B-12, added | 1.4 ug |
| Vitamin A, RAE | 408 ug |
| Retinol | 408 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 77.0 ug |
| Vitamin E (alpha-tocopherol) | 0.71 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.81 g |
| SFA 18:0 | 0.24 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.7 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.18 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 | 16.0 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
Are school pancakes a good source of protein?
They provide a modest amount of protein (about 6.26g per 100g), but they are not a high-protein food. Pairing them with protein-rich foods like eggs, yogurt, or nuts can create a more balanced meal.
Can I eat school pancakes if I'm watching my sugar intake?
School pancakes contain some natural and added sugars (about 7.53g per 100g). To manage sugar intake, use minimal syrup or opt for sugar-free toppings like fresh berries or a small amount of nut butter.
How do school pancakes differ from regular pancakes?
School pancakes are often made in large batches for institutional settings, which can result in a slightly denser texture and milder flavor compared to homemade versions. They are typically designed to be nutritious, filling, and easy to serve.
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 2.31 kcal/g · 11% calories from protein · 5.2 g fiber · 7.5 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.