Pancakes, whole grain, reduced fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lighter version of whole grain pancakes, prepared with reduced-fat ingredients for a healthier yet still satisfying breakfast. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 1 cup whole wheat flour - 1/2 cup all-purpose flour - 3.5 tsp baking powder - 1 tsp salt - 1 tbsp brown sugar - 1.25 cups skim milk - 1 large egg white - 1 tbsp vegetable oil Instructions: 1. In a large bowl, whisk together whole wheat flour, all-purpose flour, baking powder, salt, and brown sugar. 2. In a separate bowl, whisk together skim milk, egg white, and vegetable oil. 3. Pour the wet ingredients into the dry ingredients and mix until just combined (lumps are okay). 4. Heat a lightly oiled griddle or frying pan over medium-high heat. 5. Pour about 1/4 cup of batter per pancake onto the griddle. 6. Cook for 2-3 minutes per side, until golden brown and cooked through.
Per 100g reference serving, Pancakes, whole grain, reduced fat provides 256 kcal of energy, 8.04g protein (13% of calories), 33.6g total carbohydrates (53% of calories, including 3.3g dietary fiber and 7.05g sugars), and 9.89g total fat (34% of calories).
Vitamins Profile in Pancakes, whole grain, reduced fat (Per 100g)
Track how Pancakes, whole grain, reduced fat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1 µg | 5% DV |
| Vitamin B12 (Cobalamin) | 0.41 µg | 17.1% DV |
| Vitamin A (RAE) | 81 µg | 9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.35 mg | 9% DV |
| Vitamin K (Phylloquinone) | 6.4 µg | 5.3% DV |
| Vitamin B1 (Thiamin) | 0.17 mg | 14.2% DV |
| Vitamin B2 (Riboflavin) | 0.469 mg | 36.1% DV |
| Vitamin B3 (Niacin) | 3.02 mg | 18.9% DV |
| Vitamin B6 (Pyridoxine) | 0.116 mg | 6.8% DV |
| Total Folate (Vitamin B9) | 33 µg | 8.2% DV |
| Folate (Dietary Folate Equivalents) | 45 µg | 11.2% DV |
| Natural Food Folate | 16 µg | 4% DV |
| Choline | 57 mg | 10.4% DV |
| Preformed Retinol | 80 µg | 8.9% DV |
| Beta-Carotene | 14 µg | 0.4% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 115 µg | 1.1% DV |
Minerals & Electrolytes in Pancakes, whole grain, reduced fat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 3.22 mg | 17.9% DV |
| Calcium (Ca) | 141 mg | 10.8% DV |
| Magnesium (Mg) | 43 mg | 10.2% DV |
| Potassium (K) | 258 mg | 5.5% DV |
| Zinc (Zn) | 1.1 mg | 10% DV |
| Selenium (Se) | 13.6 µg | 24.7% DV |
| Phosphorus (P) | 412 mg | 33% DV |
| Copper (Cu) | 0.119 mg | 13.2% DV |
| Sodium (Na) | 738 mg | 32.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.245 g | 15.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.19 g | 15.7% DV |
| Monounsaturated Fat (MUFA) | 3.29 g | 11% DV |
| Polyunsaturated Fat (PUFA) | 2.49 g | 12.4% DV |
| Saturated Fat (SFA) | 2.71 g | 13.6% DV |
| Dietary Cholesterol | 70 mg | 23.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Pancakes, whole grain, reduced fat contains 256 calories (kcal), 8.04g of protein, 33.6g of carbohydrates (3.3g fiber, 7.05g total sugars), and 9.89g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Pancakes, whole grain, reduced fat has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of 10.8 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Pancakes, whole grain, reduced fat: Eggs, Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Pancakes, whole grain, reduced fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.