Food · Baked Products
Pancakes nutrition facts
A typical portion of pancakes (1 medium pancake; 50 g, plain) has 140 calories and 4g of protein (USDA FoodData Central). USDA lists 33 descriptions of it: per 100 g they range from 194 calories (plain, dry mix, complete, prepared) to 368 (plain, dry mix, complete).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Pancakes, plain, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.4g
- more than 46% of 8,218 USDA reference foods
- Calories per 100 g
- 282
- more than 70% of reference foods
- Sodium per 100 g
- 508mg
- more than 83% of reference foods
1 medium pancake weighs 50 g in USDA's record for Pancakes, plain (FDC 2708304).
Where the calories come from: 51% carbohydrate, 39% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Phosphorus163 mg in 1 medium pancake (50 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2708304), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of pancakes USDA describes
Complete (includes buttermilk) has the most calories per 100 g (368); the fewest: Complete, prepared (194)
Every nutrient in this record (65)
The portion is 1 medium pancake (50 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.71 g | 7.41 g | 7% |
| Total lipid (fat) | 6.04 g | 12.1 g | 8% |
| Carbohydrate, by difference | 17.7 g | 35.3 g | 6% |
| Energy | 141 kcal | 282 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 21.2 g | 42.4 g | |
| Total Sugars | 3.52 g | 7.05 g | |
| Fiber, total dietary | 1.05 g | 2.10 g | 4% |
| Cholesterol | 33.0 mg | 66.0 mg | 11% |
| Fatty acids, total saturated | 1.50 g | 3.01 g | 8% |
| Fatty acids, total monounsaturated | 2.15 g | 4.30 g | |
| Fatty acids, total polyunsaturated | 1.76 g | 3.52 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 103 mg | 206 mg | 8% |
| Iron, Fe | 0.72 mg | 1.45 mg | 4% |
| Magnesium, Mg | 10.0 mg | 20.0 mg | 2% |
| Phosphorus, P | 163 mg | 326 mg | 13% |
| Potassium, K | 87.0 mg | 174 mg | 2% |
| Sodium, Na | 254 mg | 508 mg | 11% |
| Zinc, Zn | 0.36 mg | 0.73 mg | 3% |
| Copper, Cu | 0.023 mg | 0.046 mg | 3% |
| Selenium, Se | 5.25 µg | 10.5 µg | 10% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 38.0 µg | 76.0 µg | |
| Vitamin A, RAE | 38.5 µg | 77.0 µg | 4% |
| Carotene, beta | 6.00 µg | 12.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.91 mg | 1.81 mg | 6% |
| Vitamin D (D2 + D3) | 0.50 µg | 1.00 µg | 3% |
| Cryptoxanthin, beta | 1.00 µg | 2.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 49.5 µg | 99.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.11 mg | 0.23 mg | 10% |
| Riboflavin | 0.13 mg | 0.26 mg | 10% |
| Niacin | 0.70 mg | 1.39 mg | 4% |
| Vitamin B-6 | 0.068 mg | 0.14 mg | 4% |
| Folate, total | 23.0 µg | 46.0 µg | |
| Vitamin B-12 | 0.19 µg | 0.38 µg | 8% |
| Choline, total | 25.1 mg | 50.1 mg | 5% |
| Vitamin K (phylloquinone) | 4.25 µg | 8.50 µg | 4% |
| Folic acid | 17.5 µg | 35.0 µg | |
| Folate, food | 5.50 µg | 11.0 µg | |
| Folate, DFE | 35.0 µg | 70.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.029 g | 0.058 g | |
| SFA 6:0 | 0.021 g | 0.043 g | |
| SFA 8:0 | 0.013 g | 0.026 g | |
| SFA 10:0 | 0.031 g | 0.062 g | |
| SFA 12:0 | 0.036 g | 0.073 g | |
| SFA 14:0 | 0.12 g | 0.23 g | |
| SFA 16:0 | 0.90 g | 1.79 g | |
| SFA 18:0 | 0.30 g | 0.60 g | |
| MUFA 18:1 | 2.08 g | 4.16 g | |
| PUFA 18:2 | 1.56 g | 3.12 g | |
| PUFA 18:3 | 0.17 g | 0.35 g | |
| PUFA 20:4 | 0.0015 g | 0.0030 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.046 g | 0.092 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.025 g | 0.051 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.00050 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708304: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in pancakes?
140 in 1 medium pancake (50 g) of plain; 194 to 368 per 100 g across USDA's descriptions.
How much protein is in pancakes?
4g in 1 medium pancake; 7.4 g per 100 g.
How much sodium is in pancakes?
250mg in 1 medium pancake; 508 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov