Calories in pancakes and nutrition facts

While pancakes are undoubtedly loved by many, the number of calories in pancakes is of concern if you are aiming to lose weight. Pancakes are a carbohydrate-based dish that is usually preferred as a breakfast food across cultures.

They are easy to make and can be prepared using very few ingredients. Refined wheat flour, sugar, milk, and eggs are used to make pancakes in most cases, and the recipe can be modified to include several other ingredients as well. In this article, we analyze the calories in pancakes and some recipes that can help you with weight loss.

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Calories in pancakes

For a usual serving of 232 grams along with syrup and butter, the calories and nutrition in pancakes are as follows:

• Calories: 520 kcal
• Fat: 14 g
• Sodium: 1104 mg
• Carbohydrates: 90.9 g
• Fiber: 0 g
• Sugars: 0 g
• Protein: 8.3 g

Syrup contributes to the overall carbohydrate content and calories in pancakes. However, it is not considered added sugar. Since pancakes are made from refined flour, they do not contain dietary fiber.

Pancakes made using regular butter can contain high amounts of sodium, and people on a low-sodium diet can use unsalted butter to prepare their pancakes. Apart from the calories in pancakes, they contain very small amounts of protein.

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Low-calorie pancakes to try

Reducing the calories in pancakes can help with weight loss (Image via Unsplash/Nikldn)

Low-calorie pancakes can help with weight loss if you are on a calorie-restricted diet. Substituting sugar with artificial sweeteners, including stevia, allulose, or erythritol can reduce calories in pancakes significantly.

Ingredients:

• 1 cup flour (whole wheat preferred)
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 tablespoon of stevia or erythritol
• 2 medium bananas
• 4 egg whites
• 1 teaspoon vanilla extract
• 1/2 cup milk of choice (low-fat milk or milk of choice)

Instructions:

• In a small bowl, mix the flour, baking powder, salt, and sweetener well.
• In a mixing bowl, whisk together the mashed bananas, egg whites, vanilla extract, and milk well.
• Mix the dry and wet ingredients and whisk well until the batter is thick and smooth.
• Grease a large non-stick pan and set the burner at medium heat.
• Pour small portions of the batter onto the pan and cover.
• Cook for a few minutes until bubbles form around the edges.
• Remove the lid, flip, and cook the other side.
• Serve the pancakes with syrup.

It's not just the calories in pancakes that might contribute to weight gain, but also the carbohydrates present in flour. If you are following a low-carb diet such as the ketogenic diet, you can try out the keto version of pancakes to restrict your carb intake.

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Keto Pancake

Try out this easy and simple recipe to make yourself a keto-friendly pancake:

Ingredients:

• 2 large eggs
• 1 teaspoon of coconut oil
• 1/4 cup of milk of choice (unsweetened)
• 1 cup almond flour or any other keto flour
• 1/2 teaspoon baking powder
• 1 teaspoon of stevia as a sweetener

Instructions:

• In a mixing bowl, whisk together the eggs, coconut oil, and milk until smooth. In a separate bowl, mix the almond flour and baking powder well.
• Gently fold the dry and wet ingredients with a spatula until smooth.
• Grease a large non-stick pan and place it over medium heat.
• Pour small portions of the batter onto the pan and cover.
• Cook for a few minutes until bubbles form around the edges.
• Remove the lid, flip, and cook the other side.
• Serve the pancakes with syrup.

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Nutrition in pancakes

Substituting sugar with sweeteners can reduce the calories in pancakes (Image via Unsplash/Faran Raufi)

Although pancakes are loved by many, they do not contain a significant amount of nutrients other than carbs and sodium and should not be considered among nutrient-dense foods.

Moreover, low protein content does not make them ideal for muscle gain as well. Carbs and calories in pancakes can cause weight gain. Keto pancakes and low-calorie pancakes made using artificial sweeteners and low-carb flour can be a safer option to consume.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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