Pancakes plain, ready-to-heat (includes buttermilk)
Category: Baked Products State: Frozen
Nutrition Highlights
Serving Size
Calories
66
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 43 (64.8%) |
| Fat | 17 (26.3%) |
| Protein | 5.9 (9.0%) |
| Total | 66 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 14 (48.4%) |
| Carbohydrate | 11 (37.8%) |
| Fat | 1.9 (6.8%) |
| Protein | 1.5 (5.2%) |
| Ash | 0.5 (1.8%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
-
Provides carbohydrates that can be a good source of energy. The carbohydrates in pancakes come from wheat flour and other grains
-
Contains protein from ingredients like buttermilk. Protein helps build muscles, tissues and organs
-
A source of vitamins and minerals like calcium, potassium and B vitamins depending on additional ingredients. These support overall health
-
Frozen pancakes are convenient and help reduce food waste by being ready-to-heat. This makes them a quick breakfast or meal option
-
When made or prepared with minimally processed ingredients, pancakes can be part of a balanced diet. But they are generally higher in calories and lower in nutrients than alternatives
Risks
-
High in calories and fat. One pancake can contain over 100 calories and 5 grams of fat
-
High in refined carbs and sugar. Pancakes are made from refined wheat flour which breaks down quickly to raise blood sugar levels
-
Lack nutrients. Pancakes on their own provide few vitamins, minerals or fiber compared to whole foods
-
Potential additives. Frozen pancakes may contain preservatives, emulsifiers and other additives
-
Overconsumption risks. Eating pancakes in large quantities on a regular basis can contribute to weight gain and related health issues if not balanced with exercise and other nutritious foods
Additional Information
Pancakes, plain, frozen, ready-to-heat (includes buttermilk), are a popular breakfast option that can be convenient and delicious. However, it is important to consider their nutritional benefits and risks before making them a regular part of your diet.
Nutritional Benefits:
1. Carbohydrates: Pancakes are primarily made from flour, which is a rich source of carbohydrates. Carbohydrates are the body's main source of energy and can provide fuel for physical activity and brain function.
2. Protein: Pancakes that include buttermilk can also contribute to your protein intake. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
3. B Vitamins: Pancakes made with flour, particularly whole grain flour, can provide B vitamins such as thiamin, riboflavin, and niacin. These vitamins play a crucial role in energy metabolism, nerve function, and red blood cell production.
4. Calcium: Buttermilk used in pancakes is a good source of calcium, which is important for maintaining strong bones and teeth, as well as supporting muscle function and nerve transmission.
Nutritional Risks:
1. Added Sugars: Many ready-to-heat pancakes, including buttermilk pancakes, can be high in added sugars. Excessive sugar intake is linked to various health issues, including obesity, type 2 diabetes, and dental problems. It is important to check the nutrition label and choose options with minimal added sugars or consider making homemade pancakes using healthier sweeteners like mashed bananas or applesauce.
2. Sodium: Frozen pancakes often contain added salt for flavor and preservation. High sodium intake can contribute to high blood pressure and increase the risk of heart disease. If you have hypertension or are watching your sodium intake, it is advisable to choose low-sodium pancake options or limit your portion size.
3. Lack of Fiber: Most ready-to-heat pancakes lack dietary fiber. Fiber is important for digestive health, promoting satiety, and preventing constipation. To increase the fiber content, you can top your pancakes with fruits, nuts, or seeds, or consider using whole grain pancake mixes.
4. Nutrient Deficiencies: While pancakes can provide some essential nutrients, they should not be relied upon as a sole source of nutrition. Pancakes lack significant amounts of vitamins A, C, and D, as well as minerals like iron and zinc. To ensure a well-rounded diet, it is important to incorporate a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains.
In conclusion, plain, frozen, ready-to-heat pancakes with buttermilk can provide carbohydrates, protein, B vitamins, and calcium. However, they can also be high in added sugars, sodium, and lack fiber and other essential nutrients. To make them a healthier option, choose low-sugar and low-sodium varieties, consider homemade alternatives, and complement them with nutrient-dense toppings. Moderation and balance are key to incorporating pancakes into a nutritious diet.