How to Make Pancakes More Healthy for Your Diet (2024)

For some people, nothing is more satisfying than a hearty pancake meal in the morning. This high-carbohydrate breakfast can provide enough energy to fuel a day's worth of physical activity. But are pancakes healthy? Not always. But, if you love to start your day with a fluffy stack, there are ways to boost pancake nutrition and lower the calorie and carb counts so that you can include them in a balanced diet.

Nutrition Facts

The following nutrition information is providedfor two regular pancakes made with white flour (154g) with butter (1 teaspoon, unsalted) and syrup (1 tablespoon).

Pancakes made with whole-wheat flour offers more fiber and protein. The following is nutrition info for two or three whole-wheat pancakes (5.28oz; 150g) made from a mix.

Carbs

Pancakes will boost your carbohydrate intake for the day. Your body uses carbohydrates as a primary source of fuel, so this nutrient is important. But most nutritionists suggest that you get your daily carbs from nutrient dense sources. Pancakes usually don't fall into that category.

Since white-flour pancakes usually do not provide much fiber, you'll consume almost 60 grams of carbohydrate in this meal. By using whole-wheat flour in pancakes instead of white flour, you'll get about 6g of fiber, or about 20% of the daily recommended value.

Fat

Pancakes, which often include dairy and eggs, and have toppings like butter also provide significant fat.

However, if you buy a pancake mix, you may get a dose of trans fat with your meal. Some brands include partially hydrogenated oils (trans fats). Health experts recommend that you limit or completely avoid foods with trans fat. Look for "partially hydrogenated" on the ingredient list to avoid trans fats.

Protein

Pancakes also supply some protein, which can vary based on the type of flour used. Some pancake brands also have added protein powder to increase your protein intake.

Vitamins and Minerals

Pancakes and pancake mixes are generally made from enriched flour. Enriched foods are those that have had nutrients added during the manufacturing process. In most cases, the nutrients (like vitamins and minerals) are stripped away and then some of them are added back in during processing.

So are enriched foods bad for you? Not necessarily, but when you eat enriched bread products you short-change yourself out of diet-friendly fiber and other nutrients. The enriched flour in pancakes along with the added sugar and syrup is likely to raise your blood sugar quickly and then leave you hungry shortly afterward.​

Calories

Your total nutrition numbers will depend on your serving size. The numbers on the label only apply to a single serving of pancakes which is just two medium pancakes. Many eaters consume 3-4 medium pancakes and double the amount of butter and syrup as well. If that sounds like your typical pancake breakfast, you'll consume more than 1,000 calories. And if you add bacon or sausage, the number is higher.

• If you consume two medium strips of bacon, you will add 74 calories, 6 grams of protein, 6 grams of fat and 2 grams of saturated fat to your meal.
• If you consume two links of pork sausage, you will add 88 calories, 5 grams of protein, 7 grams of fat and 2 grams of saturated fat to your meal.

If you're interested in the number of pancake calories alone (no syrup or butter), it may depend on whether you make them from scratch or whether you buy a pre-packaged mix.

Health Benefits

Whole-wheat pancakes made with whole-grain flour are typically a much more nutritious choice than pancakes made with white flour.

Whole-grain pancakes can be a delicious way to eat more whole grains that offer several health benefits. You can also top them with berries or other fruits for added fiber and nutrients.

Supports Digestion

Whole-wheat pancakes made with whole-grain flour offer significant fiber, which is an important aspect of healthy digestion. Fiber helps gives bulk to stool and also has prebiotic compounds that serve as fuel for beneficial gut bacteria.

Improves Satiety

Whole-grain pancakes taste more hearty and include fiber that tends to keep you fuller longerthan if you opted for pancakes made with faster digesting refined flour.

Lowers Risk of Heart Disease

A review of studies that looked at whole grain consumption and heart disease found that eating whole grains was associated with a reduced risk of heart disease.

Reduces Risk of Obesity

Research suggests that whole grain intake is associated with reducing risk of obesity and may help people maintain a more stable weight. The fiber may also help keep you fuller longer after the meal.

Helps Prevent Birth Defects

Whole-wheat flour is fortified with folic acid, an important B vitamin during pregnancy. Folic acid reduces the risk of neural tube defects, which affect development of the brain or spine.

Varieties

Nutrients for regular panckes will vary based on size of the pancakes:

• One small pancake (3" across) made from scratch provides 30 calories,1 gram of protein, 5 grams of carbohydrate, 0 grams of fiber and 1 gram of sugar
• One medium pancake (5" across) made from scratch provides 93 calories, 2 grams of protein, 15 grams of carbohydrate, 0 grams of fiber and 2 grams of sugar
• One large pancake (7" across) made from scratch provides 186 calories, 4 grams of protein, 30 grams of carbohydrate, 1 gram of fiber, and 5 grams of sugar.

So how do the pancake mixes stack up? There is some variation from brand to brand, but many provide similar pancake nutrition. So if you choose buttermilk, wheat, or even a complete pancake mix, you'll probably consume comparable calories and most nutrients. There are some mixes that add flaxseed or nut flours for additional protein and fiber.

A single serving of pancake mix is one-third cup which makes approximately four 4-inch pancakes. As prepared, pancakes from pancake mix will usually provide approximately 250 calories, 8 grams of fat, 8grams of protein, 37 grams of carbohydrate, and 7 grams of sugar. You can also expect to consume about 800 milligrams of sodium per serving.

How to Prepare Pancakes

If you include a hearty pancake breakfast in your weekly meal plan, try to follow a few smart tips to keep them lower in sugar, lower in fat and lower in calories.

• Make pancakes from scratch without the mix. That way you'll avoid any trans fat that may be hiding in the ingredients.
• Use whole wheat flour to get a little bit of fiber with your meal to boost satiety.
• Instead of frying your pancakes in oil or butter, use a quality non-stick pan to reduce your fat intake.
• Skip the syrup . Top your pancakes with nutrient-rich blueberries, raspberries or strawberries.

Remember that a single brunch or breakfast is not likely to derail your healthy eating plan. But since pancake calories can add up quickly and pancake nutrition isn't optimal, this is a meal that you might want to enjoy sparingly. Try to add other nutritious breakfaststo your meal plan to keep your good health on track.