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The Calories in Whole Wheat Pancakes

by
author image Erin Beck
Erin Beck began writing professionally in 2008 as an opinion columnist for the West Virginia University student newspaper, "The Daily Athenaeum." She has worked in health promotion at the university and as a communications intern at the National Alliance on Mental Illness. She has a Bachelor of Science in journalism and a Master of Public Health, both from West Virginia University.
The Calories in Whole Wheat Pancakes
Have fruit with your pancakes to balance out your breakfast. Photo Credit Thomas Northcut/Lifesize/Getty Images

Whole-wheat pancakes can fit into a healthy diet, but limit your consumption to one or two pancakes. Use whole-wheat flour because it contains more fiber and important nutrients.

Amount

A Food.com recipe for whole-wheat pancakes calls for whole-wheat flour, baking powder, salt, honey, oil, buttermilk and eggs. If you use this recipe, one pancake will contain 270 calories. If you eat two pancakes, you'll take in 540 calories, 27 percent of the calories you should consume each day on a 2,000-calorie diet. Add two pats of butter and 2 tbsp. of maple syrup and you could take in 144 more calories, putting you at 34 percent of your daily calorie allotment.

Nutrition

If you use the Food.com recipe, one pancake will have 3.7 g of fat, 2.5 g of which are saturated. A pancake will have 108 mg of cholesterol, 573 mg of sodium, 250 mg of potassium and 52 mg of magnesium. It will contain about 9 g of protein and nearly 30 g of carbohydrate, 3.6 g of which are fiber and 7.5 g of which are sugars.

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Tips

To reduce calories, make pancakes with reduced-fat milk. Substitute applesauce for butter, recommends MayoClinic.com. Look for recipes that call for egg whites instead of whole eggs to limit cholesterol. Top your pancakes with light syrup and avoid adding butter. Look for syrups that don't contain high fructose corn syrup. Or top your pancakes with fruit instead.

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References

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