Calories in Pancakes: Nutrition Facts & Serving Sizes
Per 0.25 cup mix 1 serving (38g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One serving of pancake mix (38g dry) makes a pancake with about 133 calories, 4g protein, 28.2g carbs, and 0.5g fat. Per 100g the dry mix delivers 350 calories, 10.5g protein, 74.1g carbs, and 1.3g fat. The standout micronutrient is phosphorus at 789mg per 100g, critical for bone health and energy metabolism via ATP. Iron hits 7.1mg per 100g, covering a significant portion of daily needs, while folate comes in at 125mcg and selenium at 19mcg per 100g. The fiber content is high at 7.9g per 100g for a dry grain product. Sodium is substantial at 1632mg per 100g from baking powder and salt in the mix, meaning a single serving contributes 620mg. Pancakes made from dry mix are a carb-dominant breakfast that fits best in bulking or high-activity days.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.25 cup mix 1 serving (38g) | 133 | 4g | 28.2g | 0.5g | 3g |
| 100g | 350 | 10.5g | 74.1g | 1.3g | 7.9g |
Track Pancake in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 350 | 18% |
| Protein | 10.5g | 21% |
| Total Fat | 1.3g | 2% |
| Total Carbohydrates | 74.1g | 27% |
| Dietary Fiber | 7.9g | 28% |
| Sugars | 10.5g | 21% |
| Sodium | 1632mg | 71% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 158mg | 12% |
| Iron | 7.1mg | 39% |
| Potassium | 368mg | 8% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 84mg | 20% |
| Phosphorus | 789mg | 63% |
| Zinc | 1.6mg | 15% |
| Selenium | 19mcg | 35% |
| Folate | 125mcg | 31% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.9mg | 69% |
| Niacin (B3) | 7.9mg | 49% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pancakes
Pancake mix delivers a notable iron content at 7.1mg per 100g, which supports oxygen-carrying hemoglobin in red blood cells. For physically active people, adequate iron intake is tied directly to aerobic capacity and training performance. Combined with the 19mcg of selenium per 100g, which aids antioxidant defense and thyroid function, pancakes made from enriched flour provide meaningful mineral contributions.
Phosphorus at 789mg per 100g is exceptional. Phosphorus is a structural component of bone and teeth, and plays a central role in energy metabolism as part of ATP (adenosine triphosphate), the molecule that powers every muscular contraction. Getting adequate phosphorus supports both strength and endurance output.
Folate at 125mcg per 100g supports DNA synthesis, red blood cell production, and cellular repair after training. The B-vitamins thiamin (0.4mg), riboflavin (0.9mg), and niacin (7.9mg) all contribute to carbohydrate metabolism, helping convert the 74.1g of carbs per 100g into usable energy efficiently.
The 7.9g of fiber per 100g is high for a grain-based product and supports digestive health, though per-serving (38g) the actual fiber intake is 3g, a moderate contribution to daily targets.
Dietary Considerations
Pancake mix is not keto-friendly due to 74.1g of carbs per 100g. It is typically not gluten-free as it is flour-based, though gluten-free mixes are widely available. Most dry mix formulas are dairy-free and vegan (check labels, as some contain milk powder). Cholesterol is zero per the mix alone, though adding eggs and butter during preparation adds both. The 1632mg sodium per 100g is high, delivering 620mg per serving, which is significant for those managing sodium intake. For those in a bulking phase or on high-training days, pancakes are a practical, high-carb breakfast that fuels glycogen stores. For fat loss, portion discipline is essential as the calorie density (350 per 100g dry) is high.
Daily Intake (100g)
100g of pancake provides 18% of a 2,000-calorie diet.
Track Your Intake
See how pancake fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in a pancake?
One pancake serving made from 0.25 cup (38g) of dry mix contains 133 calories. Per 100g of dry mix the calorie count is 350. Actual prepared pancake calories depend on additions like butter, syrup, and oil.
Are pancakes good for weight loss?
Plain pancakes are not ideal for weight loss. A single serving has 133 calories and 28.2g of carbs with only 4g of protein. The low protein content means they do not keep you full long. Adding toppings like syrup and butter can push a serving to 400 to 600 calories quickly.
How much protein is in a pancake?
A single serving (38g dry mix) provides 4g of protein. Per 100g of dry mix there is 10.5g of protein. To boost protein, add eggs or use a protein pancake mix.
Are pancakes high in sodium?
Yes. Pancake mix contains 1632mg of sodium per 100g due to baking powder and added salt. A single serving (38g) contains 620mg of sodium, which is about 27% of the 2300mg daily recommended limit.
Are pancakes gluten-free?
Standard pancake mix is not gluten-free as it is made from wheat flour. Dedicated gluten-free pancake mixes made from rice flour, almond flour, or oat flour are available and widely sold.
Are pancakes good before a workout?
Pancakes can work as a pre-workout meal due to the 28.2g of carbs per serving, which provides sustained fuel for training. Pair them with a protein source like eggs or Greek yogurt to balance the macros and improve satiety.
Track Pancakes in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.