⏱ 40 min totalWhole Grain Pancakes with Wild Blueberry-Maple Syrup
Per 1 serving · 128 g · 9 ingredients
of a 2,000 cal day
- Protein5.5g10% of calories
- Carbs37g69% of calories
- Fat5.1g21% of calories
At a glance
One serving of Whole Grain Pancakes with Wild Blueberry-Maple Syrup (128 g) has 213 calories, with 5.5 g of protein, 37 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (69% of calories). It is high in riboflavin (b2) (51% DV), phosphorus (30% DV) and manganese (90% DV).
High in
20%+ of the daily value
- Riboflavin (B2)51%
- Phosphorus30%
- Manganese90%
- Selenium20%
Good source of
10–19% of the daily value
- Thiamine14%
- Calcium18%
- Iron19%
- Zinc14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Blueberries
¹⁄₁₆ cup Maple syrup
½ tbsp Wheat germ- ³⁄₁₆ tbsp Maple syrup
³⁄₁₆ cup Buttermilk
³⁄₁₆ tsp Cinnamon- 1 ⅓ oz Whole wheat pancakes
³⁄₁₆ tbsp Butter
³⁄₁₆ tsp Vanilla extract
Directions
- 1
Boil syrup and blueberries in heavy medium saucepan until reduced to generous 1 cup, about 13 minutes. Cool to lukewarm.
- 2
Combine pancake mix, wheat germ, buttermilk, cinnamon, vanilla extract, and remaining maple syrup in medium bowl and whisk to blend (batter will be thick).
- 3
Melt 1 tablespoon butter on griddle or in 2 large nonstick skillets over medium heat. Drop batter by 1/4 cupfuls onto griddle or skillets and quickly spread with back of spoon into 3- to 4-inch rounds. Cook pancakes until brown and cooked through, about 2 minutes per side. Transfer to plates. Repeat with remaining butter and batter. Serve with syrup.
Vitamins & minerals
Amounts for 1 serving (128 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 47 μg | 5% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 1 mg | 51% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 24 μg | 6% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 180 mg | 18% |
| Iron | 2 mg | 19% |
| Potassium | 276 mg | 6% |
| Magnesium | 38 mg | 9% |
| Phosphorus | 211 mg | 30% |
| Zinc | 1 mg | 14% |
| Copper | 0.1 mg | 7% |
| Manganese | 2 mg | 90% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 45 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 18 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 213 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Whole Grain Pancakes with Wild Blueberry-Maple Syrup?
One serving of Whole Grain Pancakes with Wild Blueberry-Maple Syrup (1 serving) has 213 calories, which works out to 166 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Whole Grain Pancakes with Wild Blueberry-Maple Syrup high in protein?
Not especially. It has 5.5 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole Grain Pancakes with Wild Blueberry-Maple Syrup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Whole Grain Pancakes with Wild Blueberry-Maple Syrup?
298 mg per serving.
How much sugar is in Whole Grain Pancakes with Wild Blueberry-Maple Syrup?
22 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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