Whole wheat pancake mix (dry mix, incomplete) nutrition facts
Per 1 cup, poured from box · 140 g
of a 2,000 cal day
- Protein18g15% of calories
- Carbs99g81% of calories
- Fat2.1g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Whole wheat pancake mix (dry mix, incomplete) (1 cup, poured from box, 140 g) has 482 calories, with 18 g of protein, 99 g of carbohydrates and 2.1 g of fat. Most of its energy comes from carbs (81% of calories). It is high in protein (36% DV), thiamine (66% DV) and riboflavin (b2) (117% DV). Keep an eye on sodium, which provides 86% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Thiamine66%
- Riboflavin (B2)117%
- Niacin59%
- Vitamin B624%
- Folate (B9)29%
Good source of
10–19% of the daily value
- Potassium13%
Watch
20%+ of the daily value
- Sodium86%
Vitamins & minerals
Amounts for 1 cup, poured from box (140 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 3 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Thiamine | 1 mg | 66% |
| Riboflavin (B2) | 2 mg | 117% |
| Niacin | 9 mg | 59% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 115 μg | 29% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 629 mg | 63% |
| Iron | 11 mg | 137% |
| Potassium | 623 mg | 13% |
| Magnesium | 146 mg | 35% |
| Phosphorus | 1,095 mg | 156% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 87% |
| Manganese | 3 mg | 136% |
| Selenium | 53 μg | 97% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Birch Benders Pancake & Waffle Mix, Complete, Protein364
- Birch Benders Pancake & Waffle Mix, Organic Classic, Complete350
- Bob's Red Mill Pancake & Waffle Mix, Whole Grain, Buttermilk350
- Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain350
- Whole wheat pancake mix (dry mix, incomplete)344
- GoodWheat Instant Pancakes, Buttermilk, Single-Serve316
- Whole wheat pancakes (from incomplete dry mix, prepared)208
Similar foods
- 268 cal
Whole wheat pancakes (from incomplete dry mix, prepared)1 medium pancake−214 cal 
200 calBirch Benders Pancake & Waffle Mix, Complete, Protein⅓ cup−282 cal
140 calBirch Benders Pancake & Waffle Mix, Organic Classic, Complete¼ cup−342 cal
140 calBob's Red Mill Pancake & Waffle Mix, Whole Grain, Buttermilk¼ cup−342 cal
140 calBob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain¼ cup−342 cal
180 calGoodWheat Instant Pancakes, Buttermilk, Single-Serve1 packet−302 cal
Burning 482 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 91minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Whole wheat pancake mix (dry mix, incomplete)?
One serving of Whole wheat pancake mix (dry mix, incomplete) (1 cup, poured from box) has 482 calories, which works out to 344 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Whole wheat pancake mix (dry mix, incomplete) high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Whole wheat pancake mix (dry mix, incomplete) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 99 g of net carbs and 81% 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 wheat pancake mix (dry mix, incomplete)?
1987 mg per serving, which is high (20% or more of the 2,300 mg daily value).
Recipes with whole wheat pancake mix
More bread, grains & pasta
View all
704 calBarley (pearled, raw)1 cup
261 calSourdough bread (French/Vienna style)1 slice, large
170 calWhole wheat pita bread1 pita, large
675 calWhite rice (long-grain, regular, raw, enriched)1 cup
45 calSpaghetti (cooked, enriched, salt added)1 oz
626 calQuinoa (raw)1 cup
685 calBrown rice (long-grain, raw)1 cup
96 calWhole wheat dinner rolls1 medium whole wheat dinner rolls