Pancakes
Moderate nutritional value
A stack of fluffy breakfast pancakes.
Pancakes are thick, fluffy rounds of batter made from flour, milk, eggs, butter and baking powder, cooked on a griddle and usually served with butter and maple syrup. They are mostly refined carbohydrate and low in protein, and the syrup adds a lot of sugar. Topping them with berries and yogurt instead of syrup adds protein and cuts the added sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6g | 10.7% |
| Fat | 9g | 12.9% |
| Carbs | 32g | 10.7% |
| Simple Sugars | 11.2g | Estimate |
| Complex Carbs | 19.8g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 48g | 1.9% |
| Calories | 227 | 10.1% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.01 | g | 25.1% |
| Monounsaturated | 2.54 | g | 10.2% |
| Polyunsaturated | 0.7 | g | 5.4% |
| Omega-3 | 0.21 | g | Estimate |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 0.49 | g | Estimate |
| Trans | 0.1 | g | 5.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.3 | mg |
| Selenium | 14.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 72.5 | mcg | 8.1% |
| vitamin B1 | 0.049 | mg | 4.1% |
| vitamin B2 | 0.279 | mg | 21.5% |
| vitamin B3 | 0.322 | mg | 2.0% |
| vitamin B6 | 0.036 | mg | 2.1% |
| vitamin B9 | 10.4 | mcg | 2.6% |
| vitamin B12 | 0.257 | mcg | 10.7% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.265 (11 IU) | mcg | 1.8% |
| vitamin E | 0.298 | mg | 2.0% |
| vitamin K | 0.629 | mcg | 0.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 139 | mg | 13.9% |
| iron | 0.681 | mg | 3.8% |
| magnesium | 14.2 | mg | 3.5% |
| phosphorus | 113 | mg | 16.1% |
| potassium | 126 | mg | 4.8% |
| sodium | 327 | mg | 14.2% |
| zinc | 0.683 | mg | 6.2% |
| copper | 0.059 | mg | 6.6% |
| manganese | 0.551 | mg | 24.0% |
| selenium | 14.2 | mcg | 25.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 149 | mg | 21.3% | 121% |
| Isoleucine | 265 | mg | 18.9% | 115% |
| Leucine | 480 | mg | 17.6% | 102% |
| Lysine limiting | 307 | mg | 14.6% | 83% |
| Methionine | 247 | mg | 23.5% | 140% |
| Phenylalanine | 537 | mg | 30.7% | 170% |
| Threonine | 215 | mg | 20.5% | 112% |
| Tryptophan | 76 | mg | 27.1% | 150% |
| Valine | 325 | mg | 17.9% | 106% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- All-purpose flour 200 g
- Baking powder 2 tsp
- Sugar 2 tbsp
- Salt 1/2 tsp
- Eggs 2
- Milk 300 ml
- Butter, melted 30 g
- Maple syrup to serve
Instructions
- 1
Whisk together the flour, baking powder, sugar, and salt in a bowl.
- 2
In another bowl, beat the eggs with the milk and melted butter.
- 3
Pour the wet ingredients into the dry and whisk just until combined; a few lumps are fine.
- 4
Heat a lightly greased non-stick pan over medium heat and pour in about 60 ml of batter per pancake.
- 5
Cook until bubbles form on the surface and the edges set, about 2 minutes, then flip.
- 6
Cook the other side until golden, about 1 minute more.
- 7
Stack the pancakes and serve warm with butter and maple syrup.