Pancakes Nutrition Facts: Calories, Vitamins & Minerals
Pancakes nutrition facts per 100 g and per serving
Figures are for: American pancakes
| Nutrient | Per 100 g | Serving: three, 150 g |
|---|---|---|
| Calories | 227 kcal | 341 kcal |
| Energy (kilojoules) | 950 kJ | 1,425 kJ |
| Protein | 6.4 g | 9.6 g |
| Fat | 9.7 g | 15 g |
| incl. saturated | 2.5 g | 3.8 g |
| Total carbohydrates | 28 g | 42 g |
| incl. sugars | 6 g | 9 g |
| incl. fiber | 1 g | 1.5 g |
| Salt | 1.1 g | 1.7 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
227 kcal (950 kJ) per 100 g · P/F/C 6.4/9.7/28 g
Serving (three, 150 g) — 341 kcal (1,425 kJ) · Nutri-Score C
Per 100 g: sugar: medium saturated fat: medium salt: medium fiber: low
Are pancakes healthy?
In moderation. Pancakes sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
Against
- Salt: 1.7 g per serving — 34% of the 5 g a day the WHO sets as the maximum.
- Little fiber: 1 g per 100 g.
A typical serving (three, 150 g) has 341 kcal, 9.6 g protein, 15 g fat and 42 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Fluffy pancakes are mostly refined flour; the syrup and butter on top often double the calories of the stack.
protein 12%fat 39%carbs 49%
Vitamins and minerals in pancakes
Per 100 g, the standouts are selenium — 15 mcg, 27% of the Daily Value; riboflavin — 0.28 mg, 22% of the Daily Value; calcium — 219 mg, 17% of the Daily Value.
| Nutrient | Per 100 g | Serving: three, 150 g | % DV |
|---|---|---|---|
| Vitamin A | 54 mcg | 81 mcg | 9% |
| Thiamin (B1) | 0.2 mg | 0.3 mg | 25% |
| Riboflavin (B2) | 0.28 mg | 0.42 mg | 32% |
| Niacin (B3) | 1.6 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.05 mg | 0.07 mg | 4% |
| Folate (B9) | 56 mcg | 84 mcg | 21% |
| Vitamin B12 | 0.22 mcg | 0.33 mcg | 14% |
| Potassium | 132 mg | 198 mg | 4% |
| Calcium | 219 mg | 329 mg | 25% |
| Magnesium | 16 mg | 24 mg | 6% |
| Phosphorus | 159 mg | 239 mg | 19% |
| Iron | 1.8 mg | 2.7 mg | 15% |
| Zinc | 0.56 mg | 0.84 mg | 8% |
| Copper | 0.05 mg | 0.07 mg | 8% |
| Manganese | 0.2 mg | 0.3 mg | 13% |
| Selenium | 15 mcg | 22 mcg | 41% |
| Cholesterol | 59 mg | 89 mg | 30% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pancakes, plain, prepared from recipe” (FDC ID 175009, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pancakes calories by weight, 50–300 g
150 g of pancakes has 341 calories and 200 g has 454. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 114 | 3.2 / 4.9 / 14 | 0.5 |
| 100 g | 227 | 6.4 / 9.7 / 28 | 1 |
| 150 g — typical serving | 341 | 9.6 / 15 / 42 | 1.5 |
| 200 g | 454 | 13 / 19 / 57 | 2 |
| 250 g | 568 | 16 / 24 / 71 | 2.5 |
| 300 g | 681 | 19 / 29 / 85 | 3 |
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Pancakes: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pancakes with berries | 185 | 4.4 / 7.5 / 26 |
| Pancakes with banana and chocolate spread | 225 | 5.2 / 9.5 / 30 |
| American pancakes | 227 | 6.4 / 9.7 / 28 |
| Pancakes with maple syrup | 246 | 5.2 / 10 / 34 |
Calories in dishes with pancakes
| Dish | Serving | Kcal per serving | Pancakes in it |
|---|---|---|---|
| Pancakes with maple syrup | 190 g | 467 | ≈154 g |
| Pancakes with banana and chocolate spread | 220 g | 495 | ≈150 g |
| Pancakes with berries | 240 g | 444 | ≈150 g |
| American breakfast (eggs, bacon, pancakes) | 310 g | 784 | ≈100 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (three, 150 g) is 341 kcal — roughly 1 h 51 min of easy walking or 43 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for pancakes
Pancakes have a fair amount of sugar (6 g per 100 g), a fair amount of saturated fat (2.5 g per 100 g), a fair amount of salt (1.1 g per 100 g) and almost no fiber (1 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Pancakes vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Rye Bread | 210 | 6.6 / 1.2 / 46 |
| Pancakes | 227 | 6.4 / 9.7 / 28 |
| Whole Wheat Bread | 230 | 9 / 3 / 45 |
| Sourdough Bread | 245 | 8.5 / 1.5 / 52 |
| Focaccia | 249 | 8.8 / 7.9 / 36 |
| Bagel | 250 | 10 / 1.6 / 50 |
| Roti Telur | 250 | 7.8 / 13 / 26 |
FAQ
How many calories are in 100 g of pancakes?
100 g of pancakes has 227 calories, with 6.4 g protein, 9.7 g fat and 28 g carbohydrates (1 g fiber).
How many calories are in a serving of pancakes?
A serving (three, 150 g) has 341 calories: 9.6 g protein, 15 g fat and 42 g carbs.
What are the macros of pancakes?
Per 100 g: 6.4 g protein, 28 g carbs and 9.7 g fat. By calories that's about 12% protein, 49% carbs and 39% fat.
How long do you have to walk to burn a serving of pancakes?
About 1 h 51 min of easy walking or 43 min of cycling for a 70 kg (154 lb) person — that's the 341 calories in a serving (three, 150 g).
What vitamins and minerals are in pancakes?
Per 100 g, pancakes are richest in selenium (15 mcg, 27% DV), riboflavin (0.28 mg, 22% DV), calcium (219 mg, 17% DV) — from USDA FoodData Central record 175009.
How much fiber is in pancakes?
100 g of pancakes has 1 g of fiber; a serving (three, 150 g) has 1.5 g — 6% of the 25 g a day the WHO recommends.
How do the calories in pancakes change with the type?
Per 100 g it ranges from 185 kcal (pancakes with berries) to 246 kcal (pancakes with maple syrup); american pancakes is in between, at 227 kcal.
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