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Whole Grain Pancakes

Whole Grain Pancakes

EverydayCooked

Whole grain pancakes are a breakfast dish made with flour that retains the bran, germ, and endosperm of the grain, providing significantly more fiber and micronutrients than refined flour versions. These pancakes deliver complex carbohydrates for sustained energy release and feature a heartier, slightly nutty flavor compared to traditional pancakes. Typically served with fresh fruit or nuts, they balance nutrition and convenience when prepared with minimal added sugars or processed toppings.

Macro Impact

A 3 pancake serving contains 302 calories, 10g protein, 38g carbs, and 13g fat.

Calorie Burn

How long would it take to burn off 302 calories?
Walking3.5 mph, moderate pace
1 hour 10 min
YogaModerate effort, gentle pace
51 min
SwimmingModerate effort, freestyle
39 min
Biking12-14 mph, moderate effort
31 min
StairsStair climbing, moderate pace
35 min
Running5 mph (12 min/mile)
26 min

Nutrition Facts

Serving size3 pancake (132 g)
Amount per serving
Calories302
% Daily Value*
Total Fat13g
17%
Saturated Fat4g
20%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat5g
Cholesterol66mg
22%
Sodium1056mg
46%
Total Carbohydrate38g
14%
Dietary Fiber5g
17%
Total Sugars7g
Includes Added Sugars1g
3%
Protein10g
Vitamin D0mcg
0%
Calcium132mg
10%
Iron2mg
11%
Potassium198mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
38 / 275 g
14%
Fiber
5 / 28 g
17%
Sugars
7 g
Added Sugars
1 / 50 g
3%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
13 / 78 g
17%
Monounsaturated
5 / 31 g
17%
Polyunsaturated
4 / 23 g
17%
Saturated
4 / 23 g
17%
Trans
0 g
Cholesterol
66 / 300 g
22%
Omega 3
0 / 5 g
6%
Omega 6
3 / 19 g
18%
Omega 9
5 g
Protein
Protein
10 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
29%
Leucine
1 / 3 g
26%
Lysine
1 / 2 g
24%
Methionine
0 / 1 g
19%
Phenylalanine
1 / 2 g
26%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
54%
Valine
1 / 2 g
25%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
23%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
2 / 15 mg
13%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
3 / 30 mcg
9%
Cobalamin, B12
1 / 2 mcg
28%
Folate
53 / 400 mcg
13%
Vitamin A
106 / 800 mcg
13%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
9%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
132 / 1k mg
13%
Copper
0 / 1 mg
15%
Iron
2 / 13 mg
15%
Magnesium
40 / 370 mg
11%
Manganese
1 / 2 mg
26%
Phosphorous
198 / 700 mg
28%
Potassium
198 / 3k mg
7%
Selenium
20 / 55 mcg
36%
Sodium
1.1k / 2.3k mg
46%
Zinc
1 / 10 mg
11%
Chromium
3 / 30 mcg
9%
Molybdenum
3 / 45 mcg
6%
Iodine
7 / 150 mcg
4%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
59 g
Caffeine
0 mg
Choline
66 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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