How healthy are pancakes with maple syrup?
Are pancakes with maple syrup healthy? Yes, as an occasional breakfast. Pancakes with maple syrup score 10/100 on the HowHealthyIs Score: 100 g provide 257 kcal, 192 mg calcium and 5.3 g protein. Pancakes with maple syrup are a stack of fluffy wheat-flour pancakes poured over with syrup: they provide quick energy and some calcium, but little fiber and a good deal of added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pancakes with maple syrup rank higher than 10% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium6%
- Protein4%
- Iron4%
- Vitamin A3%
- Magnesium2%
- Potassium1%
- Fiber1%
- Vitamin E1%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars14%
- Sodium5%
Raw NRF9.3: 21 minus 27 = -6. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pancakes with maple syrup?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 257 kcal | 437 kcal | |
| Protein | 5.3 g | 8.9 g | 18% |
| Carbohydrates | 43 g | 74 g | 27% |
| Fiber | 0.8 g | 1.3 g | 5% |
| Sugars | 20 g | 34 g | |
| Added sugars | 18 g | 30 g | 61% |
| Fat | 7.2 g | 12 g | 16% |
| Saturated fat | 4.1 g | 6.9 g | 35% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 72 µg | 123 µg | 14% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.7 µg | 1.2 µg | 6% |
| Vitamin E | 0.3 mg | 0.4 mg | 3% |
| Vitamin K | 0.7 µg | 1.1 µg | 1% |
| Vitamin B12 | 0.3 µg | 0.5 µg | 19% |
| Folate | 87 µg | 148 µg | 37% |
| Minerals | |||
| Calcium | 192 mg | 326 mg | 25% |
| Iron | 1.6 mg | 2.8 mg | 15% |
| Potassium | 150 mg | 255 mg | 5% |
| Magnesium | 17 mg | 29 mg | 7% |
| Zinc | 0.8 mg | 1.4 mg | 13% |
| Sodium | 321 mg | 545 mg | 24% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard pancakes with maple syrup?
We estimate pancakes with maple syrup from this standard recipe (serves 4, about 680 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 1 1/2 cups flour | 190 g |
| 1 1/4 cups milk | 300 g |
| 1 egg | 50 g |
| Melted butter, plus butter for the pan | 40 g |
| 2 tbsp sugar | 25 g |
| Baking powder | 10 g |
| Salt | 3 g |
| Maple syrup, to serve | 160 g |
Why are pancakes with maple syrup good for you?
- 148 µg folate in 3 pancakes with syrup, 37% of the daily value. Folate contributes to normal blood formation.
- 326 mg calcium in 3 pancakes with syrup, 25% of the daily value. Calcium is needed for the maintenance of normal bones.
- 0.5 µg vitamin B12 in 3 pancakes with syrup, 19% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
Good ways to use them
- A weekend breakfast with eggs or yogurt for protein
- Topping with berries and less syrup
What should you watch out for?
- A typical pour of maple syrup adds more sugar than most people expect.
- Refined flour and syrup together can leave you hungry again soon.
What can you eat instead of pancakes with maple syrup?
Foods you can use the same way with a higher HowHealthyIs Score.