Getting a good head start on your day means eating a healthy breakfast, but with so many choices, finding smart choices can be confusing. Pancakes are a hearty option, providing a high quantity of carbohydrates and a range of vitamins and minerals, but pancakes are relatively high in fat, calories and sodium. With careful meal planning, you can include an occasional serving of pancakes in your diet, unless you have a wheat gluten allergy.
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A 3.5 oz. serving of pancakes has 221 calories, although the common practice of adding butter and maple syrup adds calories and fat. While extra calories will not typically put pancakes off the menu -- an ideal breakfast contains 350 to 500 calories, depending on your nutritional needs -- but the additional fat grams may. A serving of pancakes contains 8.8 g of fat, and piling on more fat may not work within your meal plan. Roughly half of the fat in pancakes derives from saturated fat: 3.9 g. Avoid more than 15 g of saturated fat per day. Pancakes contain 27.2 g of carbohydrates, or 8.3 to 12 percent of the amount you need in a single day. You also get 8.1 g of protein, an amount that contributes 14.4 to 17.6 percent of the suggested intake of this macronutrient.
Sugar and Sodium
Pancakes impart both a savory and a sweet taste; the sweetness derives from the addition of granulated sugar in the recipe. A serving of pancakes contains 4.3 g of sugar; if you top your pancakes with maple sugar, this adds quite a bit more. The American Heart Association suggests keeping intake of sugar to under 25.2 g for women and 37.8 g for men. Sweeten pancakes with fresh fruit rather than syrup to keep your sugar intake low. Due to the salt in pancake batter, you also consume 308 mg of sodium per serving. The recommended daily limit stands at 1,500 to 2,300 mg, so carefully plan consumption of sodium throughout your day to avoid going over the suggested limit.
Vitamins and Minerals
A serving of pancakes is a good source of phosphorus and calcium, with 20 percent and 18 percent of the daily recommended intake, respectively. This makes pancakes a smart option for boosting bone strength and your body’s ability to make RNA and DNA. Pancakes serve up 12 percent of the iodine and riboflavin you need each day as well, and you’ll take in smaller quantities of vitamin C, thiamin, vitamin B-6, niacin, vitamin B-12, magnesium, zinc, copper and iron.
Whole-wheat pancakes provide extra fiber and a serving of whole grains. Anyone with an intolerance to wheat gluten should avoid pancakes made with wheat flour, but you can make changes to put pancakes back in your meal plan. Research published in the September 2009 issue of “Archivos Latinoamericanos de Nutricion” notes that pancakes can be made with quinoa, rice and corn flours, which offer good texture and protein, and it should not trigger symptoms of celiac disease, a medical condition marked by an intolerance to wheat gluten.
- Fitbit: Pancake
- Go Ask Alice!; Breakfast: The First Chance to Fill Your Tank; Feb. 25, 2005
- “Archivos Latinoamericanos de Nutricion”; Foods Formulation for People with Celiac Disease Based on Quinoa (Chenopoduim Quinoa), Cereal Flours and Starches Mixtures; V. Del Castillo, et al.; September 2009
- McKinely Health Center; Macronutrients: the Importance of Carbohydrate, Protein, and Fat; March 2008
- Cleveland Clinic; Eating Too Much Sugar? It's Time to Tame Your Sweet Tooth; Melissa Ohlson; December 2009
- Centers for Disease Control and Prevention; Americans Consume Too Much Sodium; Feb. 23, 2011