Grains & Cereals · SOURCE-BASED NUTRITION
Pancakes, whole grain nutrition facts
Survey (FNDDS)
Pancakes, whole grain. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 273 kcal | — |
| Protein | 7.86 g | 15.7% |
| Carbohydrate, by difference | 32.9 g | 12% |
| Total lipid (fat) | 12.3 g | 15.8% |
| Fiber, total dietary | 3.2 g | 11.4% |
| Total Sugars | 6.89 g | — |
| Fatty acids, total saturated | 3 g | 15% |
| Cholesterol | 69 mg | 23% |
| Sodium, Na | 722 mg | 31.4% |
| Potassium, K | 252 mg | 5.4% |
| Calcium, Ca | 138 mg | 10.6% |
| Iron, Fe | 3.15 mg | 17.5% |
| Magnesium, Mg | 42 mg | 10% |
| Phosphorus, P | 403 mg | 32.2% |
| Zinc, Zn | 1.08 mg | 9.8% |
| Copper, Cu | 0.12 mg | 12.9% |
| Selenium, Se | 13.3 µg | 24.2% |
| Vitamin A, RAE | 79 µg | 8.8% |
| Vitamin C, total ascorbic acid | 0 mg | 0% |
| Vitamin D (D2 + D3) | 1 µg | 5% |
| Vitamin E (alpha-tocopherol) | 1.82 mg | 12.1% |
| Vitamin K (phylloquinone) | 8.9 µg | 7.4% |
| Thiamin | 0.17 mg | 13.8% |
| Riboflavin | 0.46 mg | 35.3% |
| Niacin | 2.96 mg | 18.5% |
| Vitamin B-6 | 0.11 mg | 6.7% |
| Folate, DFE | 44 µg | 11% |
| Vitamin B-12 | 0.4 µg | 16.7% |
| Choline, total | 55.7 mg | 10.1% |
| Alcohol, ethyl | 0 g | — |
| Caffeine | 0 mg | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 13 µg | — |
| Cryptoxanthin, beta | 2 µg | — |
| Fatty acids, total monounsaturated | 4.33 g | — |
| Fatty acids, total polyunsaturated | 3.44 g | — |
| Folate, food | 16 µg | — |
| Folate, total | 32 µg | — |
| Folic acid | 17 µg | — |
| Lutein + zeaxanthin | 113 µg | — |
| Lycopene | 0 µg | — |
| MUFA 16:1 | 0.09 g | — |
| MUFA 18:1 | 4.18 g | — |
| MUFA 20:1 | 0.05 g | — |
| MUFA 22:1 | 0 g | — |
| PUFA 18:2 | 3.04 g | — |
| PUFA 18:3 | 0.35 g | — |
| PUFA 18:4 | 0 g | — |
| PUFA 20:4 | 0 g | — |
| PUFA 20:5 n-3 (EPA) | 0 g | — |
| PUFA 22:5 n-3 (DPA) | 0 g | — |
| PUFA 22:6 n-3 (DHA) | 0 g | — |
| Retinol | 78 µg | — |
| SFA 10:0 | 0.06 g | — |
| SFA 12:0 | 0.07 g | — |
| SFA 14:0 | 0.24 g | — |
| SFA 16:0 | 1.76 g | — |
| SFA 18:0 | 0.62 g | — |
| SFA 4:0 | 0.06 g | — |
| SFA 6:0 | 0.04 g | — |
| SFA 8:0 | 0.03 g | — |
| Theobromine | 0 mg | — |
| Vitamin E, added | 0 mg | — |
| Water | 44.9 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Riboflavin (B2) (35.3% DV), Phosphorus (32.2% DV) and Selenium (24.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Riboflavin (B2): energy and cell growth
This amount provides 0.46 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referencePhosphorus: bones and cellular energy
This amount provides 403 mg. Phosphorus helps form bones and teeth and is involved in energy production and cell membranes. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceSelenium: thyroid and antioxidant defense
This amount provides 13.3 µg. Selenium supports thyroid hormone metabolism, DNA synthesis and protection from oxidative damage. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceNiacin (B3): energy and cell function
This amount provides 2.96 mg. Niacin helps enzymes convert food into energy and supports normal cell function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceIron: oxygen transport
This amount provides 3.15 mg. Iron is needed for hemoglobin and myoglobin, which carry oxygen, and supports growth and neurological development. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B12: blood cells and nerves
This amount provides 0.4 µg. Vitamin B12 supports healthy blood cells, DNA synthesis and normal nervous-system function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
High in Riboflavin (B2)
This amount provides 0.46 mg. Riboflavin helps convert food into energy and supports cell growth, development and function. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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