How Many Calories in a Pancake? Nutrition Facts & Macros
One pancake (38g) has 86 calories
Protein 2.4g · Carbs 10.8g · Fat 3.7g
Pancakes are a beloved breakfast staple — fluffy, golden, and endlessly customizable with toppings. Whether you make them from scratch, use a mix, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about pancake calories and macros, based on USDA data. Prepared pancakes are about 53% water.
950 kJ · per 100g · Water: 52.9 g
Calorie Calculator: Pancake (Plain)
38 g Pancake (Plain) contains 86 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 pancake (38g) | 86 kcal | 2.4g | 10.8g | 3.7g |
| 3 pancakes (114g) | 259 kcal | 7.3g | 32.3g | 11.1g |
| 100 grams | 227 kcal | 6.4g | 28.3g | 9.7g |
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Pancake (Plain) — Nutrition Facts
| Pancake (Plain) | per 100g |
|---|---|
| Calories | 227 kcal |
| Protein | 6.4 g |
| Fat | 9.7 g |
| Carbs | 28.3 g |
| Fiber | 1 g |
| Sugar | 5 g |
| Sodium | 439 mg |
| Potassium | 132 mg |
| Phosphorus | 188 mg |
| Water | 52.9 g |
Source: USDA FoodData Central (FDC ID: 175009) · Data verified April 2026
Variations
Pancakes from dry mix
About 194 calories per 100g — 15% fewer than homemade. Slightly lower fat content. Convenient but often contains more additives. Nutrition varies by brand — check the label. Adding extra butter or oil during cooking increases calories.
Whole wheat pancakes
About 210 calories per 100g — slightly fewer than plain. More fiber for better satiety. Nuttier flavor and denser texture. Higher in B vitamins and minerals. A better choice for sustained energy and blood sugar control.
Dietary Perspectives
For Weight Loss
At 227 kcal per 100 g, American-style pancakes are moderately calorie-dense. They contain 35.0 g of carbohydrates, 5.1 g of fat, and 6.4 g of protein per 100 g. One medium pancake (~77 g, ~175 kcal) before toppings. Adding butter and syrup can double the calories. For weight loss, limit to 1–2 plain pancakes as an occasional breakfast.
For Athletic Performance
Pancakes provide 28.3 g of carbohydrates per 100 g with a moderate glycemic index. One pancake (~77 g) has ~22 g of carbs. The 9.7 g of fat per 100 g slows digestion compared to lower-fat carb sources. Better consumed 2–3 hours before training. Contains 147 mg of potassium per 100 g.
For Keto
Not compatible with a ketogenic diet — pancakes contain 27.3 g of net carbs per 100 g (28.3 g carbs − 1 g fiber). One pancake (~77 g) has approximately 21 g of net carbs, exceeding a typical daily keto limit. For keto-friendly pancakes, use almond flour or coconut flour recipes that can reduce net carbs to 2-4 g per pancake.
Frequently Asked Questions
How many calories are in a pancake?
One plain pancake (38g) has approximately 86 calories. Per 100g, pancakes have 227 calories. Three pancakes (114g) have about 258 calories — before toppings. Calories increase significantly with butter, syrup, or other toppings. A stack with maple syrup and butter can easily reach 400+ calories.
How many carbs are in a pancake?
Pancakes have 28.3g of carbs per 100g. One pancake (38g) has about 10.8g of carbs. Three pancakes (114g) have roughly 32.3g of carbs. The flour base makes pancakes a high-carb food. For lower carbs, try almond flour or protein pancake recipes, which can reduce carbs by 50% or more.
How many pancakes can I eat?
Three plain pancakes (114g) have about 258 calories without toppings — a reasonable breakfast portion. With 1 tablespoon each of maple syrup (+52 kcal) and butter (+102 kcal), that becomes about 412 calories. For weight management, stick to 2-3 pancakes and watch the toppings. Fresh fruit is a lower-calorie topping option.
How do toppings affect pancake calories?
Toppings can double the calories. Maple syrup: +52 kcal per tablespoon (20g). Butter: +102 kcal per tablespoon (14g). Nutella: +80 kcal per tablespoon. Whipped cream: +8 kcal per tablespoon. Fresh berries: +5-10 kcal per tablespoon. A plain stack (258 kcal) with syrup and butter becomes 412 kcal. Choose fresh fruit and Greek yogurt for protein-rich, lower-calorie toppings.
Are pancakes good for weight loss?
Plain pancakes are moderate at 227 kcal per 100g, but they are high in carbs (28.3g) and low in fiber (1g), which means they do not keep you full for long. For weight loss, limit portions to 2-3 pancakes, add protein toppings (Greek yogurt, eggs), and choose fruit over syrup. Whole wheat or protein pancakes are better options for satiety.
How much protein is in a pancake?
Pancakes have 6.4g of protein per 100g — moderate for a breakfast food. One pancake (38g) has about 2.4g of protein. Three pancakes (114g) provide roughly 7.3g of protein. This is not enough for a complete breakfast. Add eggs, Greek yogurt, or cottage cheese to boost the protein content and improve satiety.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pancake (Plain) | 227 | 6.4g | 28.3g | 9.7g |
| Bread (Whole Wheat) | 252 | 12.45g | 42.71g | 3.5g |
| Oatmeal (Cooked) | 71 | 2.54g | 12g | 1.52g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Honey | 304 | 0.3g | 82.4g | 0g |
per 100g
A plain pancake has 227 kcal per 100g with 6.4g protein and 28.3g carbs. One pancake (38g, 86 kcal) is modest, but toppings like syrup (+52 kcal/tbsp) and butter (+102 kcal/tbsp) add up fast.
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