Pancakes, whole wheat, dry mix, incomplete
Whole food · Baked Products
Photo: Wikipedia
This is a dry, powdery mix of whole wheat flour and leavening agents, designed to be combined with liquid to create hearty, rustic pancakes. The resulting pancakes have a dense, slightly chewy texture with a nutty, earthy flavor, offering a substantial 10.53g of protein and 7.9g of fiber per 100g of dry mix.
Calorie split: 12% protein · 85% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love the wholesome, nutty taste and satisfyingly dense texture that distinguishes it from lighter, refined flour pancakes. It's a beloved canvas for toppings, from classic maple syrup and butter to fresh berries and yogurt.
⚠️ Watch-outs & how to enjoy it better
The dense texture can be gummy if overmixed or undercooked, and the whole wheat flavor may be too strong for some. As a high-carb mix, it can cause blood sugar spikes; pairing it with protein (like eggs) or healthy fats (like nuts) can help blunt this effect. Always check labels for added sodium or common allergens like wheat.
Key benefits
- High in dietary fiber from whole wheat flour
- Good source of plant-based protein
- Provides complex carbohydrates for sustained energy
- Convenient base for quick, homemade-style breakfast
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'incomplete' label means you must add your own wet ingredients (like milk, eggs, and oil) to finish the batter, giving you control over the final nutrition and flavor.
Full nutrition (USDA data · scales with serving)
| Water | 10.5 g |
| Energy | 350 kcal |
| Energy | 1466 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 1.3 g |
| Ash | 3.5 g |
| Carbohydrate, by difference | 74.1 g |
| Fiber, total dietary | 7.9 g |
| Total Sugars | 10.5 g |
| Calcium, Ca | 158 mg |
| Iron, Fe | 7.1 mg |
| Magnesium, Mg | 84.0 mg |
| Phosphorus, P | 789 mg |
| Potassium, K | 368 mg |
| Sodium, Na | 1632 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.28 mg |
| Selenium, Se | 19.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.40 mg |
| Riboflavin | 0.90 mg |
| Niacin | 7.9 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 84.0 ug |
| Folic acid | 59.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 125 ug |
| Choline, total | 18.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 108 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.1 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 | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.02 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 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 'incomplete' mix different from 'complete' mix?
Incomplete mix requires you to add wet ingredients like milk, eggs, and oil. Complete mix only requires water.
Can I use this mix for things other than pancakes?
Yes, it's versatile. You can use it as a base for waffles, muffins, quick breads, or even as a thickener for stews.
Why is it so high in protein for a pancake mix?
The protein comes primarily from the whole wheat flour, which retains the protein-rich bran and germ of the wheat kernel, unlike refined white flour.
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 3.50 kcal/g · 12% calories from protein · 7.9 g fiber · 10.5 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: 4.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.