1 piece (medium) of Whole wheat pancake (70 g) has 137 calories. That works out to 195 calories per 100 g. It contains 22.4 g of carbs, 4.6 g of protein, 3.2 g of fat and 2.9 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat pancake?

Whole wheat pancake is the name used here for a thin, crepe-style pancake made with whole wheat flour. Crepes have French roots, while pancakes and crepes are enjoyed in many forms around the world. The whole wheat flour gives these pancakes a deeper colour, a softly porous texture and a mild, nutty, toasted-grain flavour.

Serve them warm for breakfast, folded or rolled around savoury fillings such as eggs, cheese or vegetables, or with fruit for a sweeter plate. They are more filling and provide more fibre than versions made with refined flour, while still being tender enough to pair with both sweet and savoury toppings. For a lighter meal, use a vegetable filling and go easy on rich sauces or spreads.

Whole wheat pancake Nutrition Facts

Selected: 100 g

195

KCAL / 100G

Carbs

32g

· 12% DV

Protein

6.5g

· 13% DV

Fat

4.5g

· 6% DV

Fiber

4.2g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 13% · Fat 21%

Whole wheat pancake Vitamins & Minerals

Vitamins

0.18mg · 15% DV

2.1mg · 13% DV

0.13mg · 10% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

140mg · 20% DV

Selenium

8µg · 15% DV

Sodium

320mg · 14% DV

How Nutritious Is Whole wheat pancake?

Nutrient density

Medium

55/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

51/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Whole wheat pancake Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Whole wheat pancake

To burn the 195 calories in 100 g:

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Whole wheat pancake Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Whole wheat pancake Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Whole wheat pancake Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whole wheat pancake Fat Profile

SATURATED

1.1g

MONOUNSATURATED

1.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Whole wheat pancake

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Whole wheat pancake vs Bulgur Pilaf75 kcal more per 100 g

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Whole wheat pancake vs Whole wheat pasta71 kcal more per 100 g

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Whole wheat pancake vs Breadstick215 kcal fewer per 100 g

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Whole wheat pancake vs Simit145 kcal fewer per 100 g

→

Foods Similar to Whole wheat pancake

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat pancake

How do you make whole wheat pancakes?

Make whole wheat pancakes by whisking whole wheat flour with eggs, milk, baking powder, and a little salt until just combined. Cook small portions on a lightly greased, preheated pan, flipping when bubbles appear and the edges begin to look set.

Why are whole wheat pancakes denser than regular pancakes?

Whole wheat pancakes are often denser because bran makes the batter heavier and absorbs liquid. For a lighter texture, avoid overmixing and use a raising agent such as baking powder; mixing until smooth can make them tough.

Should whole wheat pancake batter rest before cooking?

Yes, resting whole wheat pancake batter for about 10 minutes gives the bran time to absorb moisture. The batter may thicken as it sits, so stir in a little milk if it becomes too stiff to pour.

Can you make whole wheat pancakes without eggs?

Yes, you can make whole wheat pancakes without eggs by using a mashed banana or a prepared egg substitute to help bind the batter. The pancakes may be softer and more delicate, so turn them carefully once the first side is set.

What toppings go well with whole wheat pancakes?

Whole wheat pancakes pair well with fresh berries, sliced banana, yogurt, or nut butter. For a less sweet breakfast, serve them with eggs or savory toppings instead of syrup; the mild, nutty flavor works with both.

Can whole wheat pancakes be served with savory fillings?

Yes, whole wheat pancakes work with savory fillings such as sautéed mushrooms, spinach, cheese, or scrambled eggs. Keep the batter unsweetened, then fold or roll the cooked pancakes around the filling while they are still warm.

How do you stop whole wheat pancakes from sticking to the pan?

Use a preheated nonstick pan and coat it lightly with oil or butter before cooking whole wheat pancakes. Wait until the edges look set before flipping; trying to turn them too early can make them tear and stick.

Can you freeze whole wheat pancakes?

Yes, cooked whole wheat pancakes freeze well. Cool them completely, separate each pancake with parchment paper, and seal them in a freezer-safe bag. Reheat from frozen in a toaster or warm them in a pan until heated through.

How long do whole wheat pancakes last in the fridge?

Cooked whole wheat pancakes keep for about 2 days in a covered container in the refrigerator. Let them cool before storing, and reheat only the portion you plan to eat so the remaining pancakes retain their texture.

Are whole wheat pancakes good for weight loss?

Whole wheat pancakes can fit a weight-loss meal because their fiber may help you feel full. Keep portions moderate and choose toppings such as fruit or plain yogurt; generous syrup, sweet spreads, and rich additions can make the meal less filling for its size.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026