Pancakes, whole-wheat, dry mix, incomplete
Whole food · Baked Products
Photo: Wikipedia
This is the dry, powdery base for whole-wheat pancakes, a rustic and nutty alternative to refined flour mixes. It yields a heartier, slightly denser pancake with a chewier texture and a wholesome, earthy flavor. Nutritionally, it's a solid source of plant-based protein and complex carbohydrates, though it's notably low in fat and fiber in its dry state.
Calorie split: 15% protein · 81% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nutty flavor and the satisfying, slightly chewy texture that feels more substantial than standard pancakes. Its versatility makes it a beloved canvas for both sweet and savory toppings, from classic maple syrup to fresh berries or even cheese.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential to cause blood-sugar spikes due to the high carbohydrate content and low fiber, which can be a concern for some. To counteract this, pair the pancakes with a source of protein (like eggs or Greek yogurt) and healthy fat (like nuts or a drizzle of nut butter) to slow digestion and improve satiety.
Key benefits
- Good source of plant-based protein for muscle maintenance.
- Provides complex carbohydrates for sustained energy release.
- Whole-wheat base offers more micronutrients than refined flour mixes.
- Convenient and quick to prepare with just water or milk.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'pancake' dates back to the 15th century, and the oldest known pancake recipe was found in a 15th-century English cookbook, though it was more like a crepe.
Full nutrition (USDA data · scales with serving)
| Water | 8.8 g |
| Energy | 344 kcal |
| Energy | 1439 kj |
| Protein | 12.8 g |
| Total lipid (fat) | 1.5 g |
| Ash | 5.9 g |
| Carbohydrate, by difference | 71.0 g |
| Calcium, Ca | 449 mg |
| Iron, Fe | 7.8 mg |
| Magnesium, Mg | 104 mg |
| Phosphorus, P | 782 mg |
| Potassium, K | 445 mg |
| Sodium, Na | 1419 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.56 mg |
| Manganese, Mn | 2.2 mg |
| Selenium, Se | 38.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.57 mg |
| Riboflavin | 1.1 mg |
| Niacin | 6.8 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 82.0 ug |
| Folic acid | 28.0 ug |
| Folate, food | 54.0 ug |
| Folate, DFE | 102 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 31.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.24 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.22 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.28 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.27 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.57 g |
| PUFA 18:3 | 0.03 g |
| PUFA 20:4 | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.39 g |
| Isoleucine | 0.50 g |
| Leucine | 0.91 g |
| Lysine | 0.43 g |
| Methionine | 0.22 g |
| Cystine | 0.30 g |
| Phenylalanine | 0.63 g |
| Tyrosine | 0.40 g |
| Valine | 0.63 g |
| Arginine | 0.70 g |
| Histidine | 0.30 g |
| Alanine | 0.53 g |
| Aspartic acid | 0.81 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.56 g |
| Proline | 1.1 g |
| Serine | 0.60 g |
FAQ
How does whole-wheat pancake mix differ from regular mix?
Whole-wheat mix uses flour from the entire wheat kernel (bran, germ, endosperm), giving it a nuttier flavor, darker color, and more fiber and nutrients than refined white flour mixes.
Is this mix high in sugar?
The dry mix itself typically contains no added sugar (0g per 100g). Any sweetness comes from toppings or additions like fruit or syrup.
Can I use this mix to make waffles?
Yes, it's a versatile base. The resulting waffles will be denser and more flavorful than those made from refined flour, with a satisfying chew.
What makes the pancakes 'incomplete'?
It's a dry mix that requires the addition of wet ingredients like eggs, milk, and oil to become a batter. It's not a complete, ready-to-cook product.
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 3.44 kcal/g · 15% 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: 3.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.