Pancakes, whole grain, fast food / restaurant
Common food
Photo: Wikipedia
These are the hearty, wholesome cousins of classic diner pancakes, made with ground whole wheat, oats, or other whole grains for a denser, nuttier bite. They have a satisfying, slightly chewy texture and a toasty flavor that pairs beautifully with maple syrup or fresh fruit. Nutritionally, they offer more fiber and protein than their white-flour counterparts, making them a more sustaining breakfast option.
Calorie split: 10% protein · 42% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love them for their comforting, rustic flavor and the feeling of a substantial, satisfying meal that doesn't leave you hungry an hour later. They're a beloved canvas for endless toppings, from classic butter and syrup to savory options like fried eggs and avocado.
⚠️ Watch-outs & how to enjoy it better
The denser texture can be less appealing to those used to light, fluffy pancakes, and the whole grains may cause digestive discomfort for some. For blood sugar management, the carbohydrate count is still significant; pair with protein (like Greek yogurt or eggs) and healthy fats (like nuts or nut butter) to slow absorption and increase satiety.
Key benefits
- Higher in dietary fiber than refined-flour pancakes
- Provides more sustained energy due to complex carbohydrates
- Contains more B vitamins and minerals from the whole grain
- Offers a good source of plant-based protein per serving
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'hotcake' is an older name for pancakes, and the phrase 'flat as a pancake' has been in use since at least 1586.
Full nutrition (USDA data · scales with serving)
| Water | 42.8 g |
| Energy | 299 kcal |
| Protein | 7.6 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 31.8 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 6.7 g |
| Calcium, Ca | 133 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 389 mg |
| Potassium, K | 243 mg |
| Sodium, Na | 751 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 12.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.44 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 31.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 53.8 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 76.0 ug |
| Retinol | 75.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 109 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.0 ug |
| Vitamin K (phylloquinone) | 12.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.8 g |
| PUFA 18:2 | 4.3 g |
| PUFA 18:3 | 0.51 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 66.0 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
What makes whole grain pancakes different from regular ones?
They are made with flour that includes the entire grain kernel (bran, germ, and endosperm), providing more fiber, vitamins, and minerals compared to pancakes made with refined white flour.
Are whole grain pancakes healthier for weight management?
They can be more satiating due to higher fiber and protein content, which may help control appetite. However, calories still matter; be mindful of portion size and high-calorie toppings like syrup and butter.
How can I make them lighter and fluffier?
Ensure your baking powder is fresh, don't overmix the batter (lumps are okay), and let the batter rest for 5-10 minutes before cooking. Using buttermilk or adding a whipped egg white can also improve texture.
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 2.99 kcal/g · 10% calories from protein · 3.1 g fiber · 6.7 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: 3.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.