Contents

Calories Calculator Nutrition Facts Vitamins Health Facts Diet Guide FAQ Related

Calories in Pancakes

Q: How many calories in a pancake?

A plain pancake has 227 calories per 100g. Medium pancake (77g): 175 kcal. Three pancakes without toppings: 525 kcal. With 2 tbsp maple syrup and 1 tbsp butter: 733 kcal.

Updated July 2026 · Source: USDA FoodData Central

227

kcal

per 100g

6.4

Protein

9.0

Fat

28.3

Carbs

1.4

Fiber

175

kcal per medium pancake (77g)

227

kcal per 100g

525

kcal 3 pancakes with syrup

😌Lowest calorie breakfast pastry — 227/100g

⚠️547mg sodium per 100g — very high

⚠️Toppings can double or triple calories

💪6.4g protein from milk and eggs

🌿1.4g fiber — minimal

🌾Whole wheat: 200 kcal, more fiber — better

🍽 Calculate Calories for Any Amount of Pancakes

Weight100g

Nutrition Facts

Per 100g pancakes

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Plain pancakes contain 227 calories per 100g — 175 kcal per medium pancake without toppings. The lowest-calorie breakfast pastry option. However, toppings dramatically increase calories: maple syrup (+52 kcal/tbsp), butter (+102 kcal/tbsp). A full stack with syrup and butter can exceed 750 kcal. Very high sodium (547mg/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Sodium	547mg	24%
Thiamine	0.20mg	17%
Riboflavin	0.19mg	15%
Vitamin B12	0.3µg	13%
Niacin	1.7mg	11%
Calcium	77mg	7%
Iron	1.5mg	8%
Phosphorus	131mg	10%
Potassium	163mg	3%
Magnesium	17mg	4%

Calories in Pancakes by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat9.0g · 36% of calories

Protein6.4g · 11% of calories

Carbohydrates28.3g · 50% of calories

Fiber1.4g · Net carbs: 26.9g

Plain buttermilk pancake. Very high sodium (547mg/100g) from baking powder. GI ~67. Whole wheat pancakes: 200 kcal/100g, more fiber. Toppings: maple syrup 1 tbsp +52 kcal; butter 1 tbsp +102 kcal.

Key Nutrients

⚠️

Sodium

547mg

24% DV

Very high — from baking powder

💪

Protein

6.4g

13% DV

From milk and eggs

⚡

Thiamine

0.20mg

17% DV

From enriched flour

⚡

Riboflavin

0.19mg

15% DV

From milk and eggs

⚡

Calcium

77mg

7% DV

From milk

⚡

Iron

1.5mg

8% DV

From enriched flour

Pancake Nutrition Facts

The Topping Problem

Plain pancakes (227 kcal/100g) are the lowest-calorie breakfast pastry — but rarely eaten plain. Typical toppings add: 2 tbsp maple syrup (+104 kcal), 1 tbsp butter (+102 kcal), whipped cream (+60 kcal) = 266 extra calories per serving from toppings alone. The pancakes themselves are not the primary calorie problem; the toppings are.

Sodium — Surprisingly High

At 547mg sodium per 100g, pancakes are one of the highest-sodium breakfast foods — higher than many savoury options. The sodium comes primarily from baking powder (sodium bicarbonate as leavening). Three medium pancakes provide ~1,260mg sodium — 55% of the daily recommended maximum.

Whole Wheat Upgrade

Replacing white flour with whole wheat produces: ~200 kcal/100g, 3g fiber per pancake (vs 1.1g), lower GI (~54 vs 67), significantly more B vitamins, magnesium, and zinc. Taste difference is mild and most people cannot distinguish whole wheat from white when properly made.

Protein Pancakes — The Fitness Version

High-protein pancakes (protein powder, Greek yogurt, cottage cheese, or egg whites replacing some flour) can reach 15-20g protein per serving at similar or lower calories. These versions produce significantly greater satiety and stabilise blood sugar compared to traditional flour-based pancakes.

Compare Pancakes Calories

Is Pancakes Suitable for Your Diet?

⚠️

Weight loss

Skip toppings — 175 kcal/pancake plain

❌

Keto

No — 28g carbs/100g

❌

Paleo

No — flour and dairy

❌

Gluten-free

No — wheat flour

⚠️

Diabetic

Whole wheat only — GI 54 vs 67

⚠️

Vegan

Flax egg + plant milk

✅

Vegetarian

Yes

❌

Heart health

Very high sodium 547mg

Related Calculators

Frequently Asked Questions

How many calories in a pancake?

A plain pancake has 227 calories per 100g. Medium pancake (77g): 175 kcal. Three pancakes without toppings: 525 kcal. With 2 tbsp maple syrup and 1 tbsp butter: 733 kcal.

Are pancakes healthy?

Plain pancakes have moderate calories but very high sodium (547mg/100g) and low fiber. Similar to white bread nutritionally. Toppings are the main calorie issue. Whole wheat pancakes with fresh fruit are significantly more nutritious.

How to make healthier pancakes?

Whole wheat flour (more fiber, lower GI), replace some oil with banana or applesauce, use fresh fruit instead of syrup, add protein powder or Greek yogurt (more protein), make smaller sizes.

Pancakes vs waffles?

Pancake: 227 kcal/100g. Waffle: 291 kcal/100g (more oil in batter). Pancakes are lower in calories.

Is pancake batter healthy?

Only if made from whole grains and minimal added sugar. Commercial pancake mixes are refined flour with sodium and preservatives.

IHOP calories?

IHOP Original Buttermilk Pancakes (3 pancakes): 520 kcal. With butter and maple syrup (standard service): ~750-850 kcal total.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.