2 piece (medium) of Plain whole-wheat pancakes (120 g) has 272 calories. That works out to 227 calories per 100 g. It contains 41.4 g of carbs, 9.7 g of protein, 8 g of fat and 6.2 g of fiber. Its 1.5 mg of Manganese covers 65% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.

Plain whole-wheat pancakes Nutrition Facts

Selected: 100 g

227

KCAL / 100G

Carbs

34.5g

· 13% DV

Protein

8.1g

· 16% DV

Fat

6.7g

· 9% DV

Fiber

5.2g

· 19% DV

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

Calories come from: Carbs 60% · Protein 14% · Fat 26%

Plain whole-wheat pancakes Vitamins & Minerals

Vitamins

3.6mg · 23% DV

Biotin

6.2µg · 21% DV

0.24mg · 20% DV

0.22mg · 17% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Phosphorus

255mg · 36% DV

Sodium

410mg · 18% DV

How Nutritious Is Plain whole-wheat pancakes?

Nutrient density

Medium

54/ 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

55/ 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.

Plain whole-wheat pancakes 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 Plain whole-wheat pancakes

To burn the 227 calories in 100 g:

🚶

56min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

26min

Swimming

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

Is Plain whole-wheat pancakes Processed?

NOVA 2

Minimally 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 Plain whole-wheat pancakes 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 Plain whole-wheat pancakes Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Plain whole-wheat pancakes Fat Profile

SATURATED

1.65g

MONOUNSATURATED

2.65g

POLYUNSATURATED

1.45g

⚖️

Omega 6:3 ratio 16.9:1

Above the ideal 4:1 (16.9:1).

Compare Plain whole-wheat pancakes

🥞vs🥯

Plain whole-wheat pancakes vs Poppy Seed Bagel38 kcal fewer per 100 g

→🥞vs🍚

Plain whole-wheat pancakes vs Bulgur Pilaf107 kcal more per 100 g

→🥞vs🍝

Plain whole-wheat pancakes vs Whole wheat pasta103 kcal more per 100 g

→🥞vs🥖

Plain whole-wheat pancakes vs Breadstick183 kcal fewer per 100 g

→

Foods Similar to Plain whole-wheat pancakes

🥯

Poppy Seed Bagel

265 kcal

🍚

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 19, 2026