Prepared and Processed / Cereals and Grains
Pancake
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 269kcal / 2530kcal (10%) |
Macronutrients
Protein | 8.4 g/ 71g (11%) | ||||||
Total Fat | 7.6 g/ 42g (18%) | ||||||
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Total Carbs | 41.8 g/ 348g (12%) | ||||||
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Vitamins
Vit A | 7.25 mcg RAE/ 700mcg RAE (1%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.25 mg/ 1mg (19%) source |
Vit B3 | 1.3 mg NE/ 16mg NE (8%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 238 mg/ 750mg (31%) high |
Phosphorus | 156 mg/ 700mg (22%) source |
Iron | 4.2 mg/ 12mg (35%) source |
Sodium | 554 mg/ 1500mg (36%) |
What is this food?
Pancake (about 100g). It’s a sweet, soft flatbread usually made from flour and eggs, then cooked on a pan. It’s mainly a carb-based food, with some protein and fat.
Why it matters to health
Pancakes give you energy from carbohydrates (about 41.8g per 100g), which can help fuel your day—especially if you eat it as part of your 3 meals and 1–2 snacks. They also have fiber (about 2.3g) for better fullness and digestion, but the fiber is still relatively modest, so pairing with fruit or yogurt helps. On the caution side, pancakes can be higher in sodium (about 554mg) and saturated fat (about 1.66g) depending on the recipe and toppings. They also contain cholesterol (about 46mg). The good news: when you choose the right portion and balance your plate, pancakes can fit well in your eating routine.
Healthier tips
- Keep portions in check: aim for about 1 small to medium pancake per snack or as part of breakfast, not a whole stack every time.
- Balance your meal: add protein (eggs, milk, yogurt) and fiber (banana, berries, or a side of fruit) to stay fuller longer.
- Watch toppings: go easy on syrup and sweet spreads; try fresh fruit or a lighter drizzle instead.
- If you’re having pancakes for breakfast, pair with water or unsweetened drinks to avoid extra sugar.
- Since sodium can add up, choose less salty add-ons (like processed fillings) and avoid very salty sides.
Common Filipino dishes
Pancakes, Banana cue, Cassava cake, Bibingka, Ensaymada
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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