Know what’s on your plate
Whole wheat pancakes
Calories & nutrition facts
dry mix, incomplete
Nutrition facts
Per 100 g% DV- Calories 350 kcal —
- Protein 11 g 21%
- Carbohydrate 66 g 24%
- Fat 1.3 g 2%
- Saturated fat 0 g 0%
- Fibre 7.9 g 28%
- Sugars 11 g —
- Sodium 1632 mg 71%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.27 mg 2%
- Vitamin K 1.1 µg 1%
- Thiamin (B1) 0.4 mg 33%
- Riboflavin (B2) 0.9 mg 69%
- Niacin (B3) 7.9 mg 49%
- Pantothenic acid (B5) 0.75 mg 15%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 84 µg 21%
- Vitamin B12 0 µg 0%
- Choline 18.8 mg 3%
Minerals
- Calcium 158 mg 12%
- Iron 7.1 mg 40%
- Magnesium 84 mg 20%
- Phosphorus 789 mg 63%
- Potassium 368 mg 8%
- Zinc 1.6 mg 15%
- Copper 0.28 mg 32%
- Manganese 2.2 mg 97%
- Selenium 19 µg 35%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 350 | 11 g | 66 g | 1.3 g |
| 1 × cup mix 1 serving | 38 g | 133 | 4 g | 25 g | 0.5 g |
| 1 × oz | 28.4 g | 99 | 3 g | 19 g | 0.4 g |
| 1 × cup, poured from box | 140 g | 490 | 15 g | 93 g | 1.8 g |
| 2 × cup mix 1 serving | 76 g | 266 | 8 g | 50 g | 1 g |
| ½ × cup mix 1 serving | 19 g | 67 | 2 g | 13 g | 0.3 g |
| 3 × cup mix 1 serving | 114 g | 399 | 12 g | 76 g | 1.5 g |
| 4 × cup mix 1 serving | 152 g | 532 | 16 g | 101 g | 2 g |
Similar foods
- Buckwheat pancakesdry mix, incomplete340 kcal / 100 g
- Wholemeal pancakehomemade, prepared with margarin180 kcal / 100 g
- Wholemeal pancake bakery mix347 kcal / 100 g
- Plain pancakesprepared from recipe227 kcal / 100 g
- Special dietary pancakesdry mix349 kcal / 100 g
- Whole wheat breadhomemade, (2/3 whole wheat flour)278 kcal / 100 g
- Whole wheat tortillaready-to-bake / fry, whole grain (whole wheat)310 kcal / 100 g
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Pancake bakery mix332 kcal / 100 g
Questions about Whole wheat pancakes
How do you cook whole wheat pancakes so they stay light?
Whisk the batter only until the dry flour disappears; a few small lumps are fine, and a short rest lets the wholemeal absorb liquid. Cook on a lightly greased pan over medium heat for about 2–3 minutes, until bubbles appear and the edges look set, then flip and cook for another 1–2 minutes.
Can you make whole wheat pancake batter the night before?
Yes, cover it and chill it overnight. The flour will thicken the batter, so stir in a little milk before cooking if it no longer spreads easily; add any raising agent just before cooking if your recipe says to.
How do you store cooked whole wheat pancakes?
Cool them completely, then keep them covered in the fridge for up to 2 days, or freeze them with baking paper between each pancake. Reheat from frozen in a toaster or warm them in a pan until hot throughout.
What goes well with whole wheat pancakes?
For a sweet topping, try yoghurt with berries, sliced banana and nut butter, or stewed apples with cinnamon. They also work savourily with a fried egg, wilted spinach and mushrooms.
Can you use buckwheat flour instead of whole wheat flour in pancakes?
Yes, but buckwheat flour has no gluten, so pancakes made entirely with it are usually more fragile and have a stronger, earthier flavour. For easier flipping, replace only part of the whole wheat flour, or use a recipe made for buckwheat pancakes.
Are whole wheat pancakes more filling than plain pancakes?
They contain more fibre: 7.9 g per 100 g, compared with 1.9 g in plain pancakes. What you serve with them also matters; yoghurt, eggs or nut butter adds protein and makes a more substantial meal.
Can you freeze whole wheat pancake batter?
It is better to freeze the cooked pancakes, since raising agents can lose their lift while batter thaws. Stack the cooled pancakes with baking paper between them, freeze, then toast or warm them straight from frozen.
Source: USDA FoodData Central 171853 · per 100 g · carbohydrate per EU label, fibre excluded
