Pancake mix calories come to 191 for 1/3 cup (52 g) of dry complete mix and 368 per 100 g. The number to notice is sodium, not calories: that same 1/3 cup carries 563 mg, or 24% of the daily value, and a cup of mix reaches 61%.
191kcal
1 1/3 cup of dry mix · 52 g, complete dry mix, unprepared
11%protein
5.1 gProtein
38 gCarbs
1.6 gFat
How to burn off 191 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Complete dry mix, unprepared · per 52 g
Calories
191 kcal
Protein
5.1 g
Carbohydrate
38 g
Fat
1.6 g
Saturated fat
0.4 g
Cholesterol
1 mg
Sodium
563 mg
Potassium
99 mg
Iron
1.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Pancake mix: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1/3 cup (52 g)
191
5.1 g
38.3 g
1.6 g
563 mg
10%
1 cup (130 g)
478
12.7 g
95.7 g
4 g
1,407 mg
24%
100 g
368
9.8 g
73.7 g
3.1 g
1,082 mg
18%
Prepared 4-inch (38 g)
74
2 g
13.9 g
1 g
239 mg
4%
3 × 1/3 cup (52 g)
574
15.2 g
1,688 mg
5 × 1/3 cup (52 g)
957
25.4 g
2,813 mg
A cup of dry mix is a 478-calorie start
The label serving is 1/3 cup (52 g) at 191 calories, but few people stop there. A full cup (130 g) of dry mix holds 478 calories, 24% of a 2,000-calorie day, before any butter or syrup touches the plate. Scale up and the totals climb fast: 2 × 1/3 cup is 383 calories, 3 × 1/3 cup is 574, and 5 × 1/3 cup (260 g) lands at 957.
The more useful number is per pancake. A prepared 4-inch pancake (38 g) comes to 74 calories with 239 mg of sodium. Stack three or four and you are back in the range of a dry 1/3 cup or more, so count pancakes, not scoops, when you log a plate.
The batch figures matter if you cook for a household. Splitting 5 × 1/3 cup of mix across several people keeps each share modest. Eating most of that batch yourself is a different meal entirely, and toppings come on top of every number here.
Carbs supply 81% of the calories
Pancake mix is a carbohydrate food first and last. Carbs make up 81% of its calories, protein 11% and fat just 8%. Per 100 g that works out to 73.7 g of carbs, 9.8 g of protein and 3.1 g of fat, with only 0.8 g of it saturated.
Sugar is part of the carb load. The dry mix has 16 g of sugars per 100 g, or 8.3 g in a 1/3 cup serving. Fiber is modest at 2.9 g per 100 g and 1.5 g per 1/3 cup, so most of the carbohydrate here is starch and sugar rather than roughage.
The low fat figure is a little misleading as a picture of the finished breakfast. It describes the dry powder. Butter in the pan, butter on top and syrup poured over the stack all shift the split toward fat and sugar, and none of that is captured in the mix numbers.
Sodium is the row to watch
At 1,082 mg per 100 g, pancake mix is saltier than most people expect from a sweet breakfast. That is 47% of the daily value per 100 g. One 1/3 cup serving brings 563 mg (24%), and a cup of dry mix reaches 1,407 mg, or 61% of the 2,300 mg daily value.
The batch numbers make the point sharper. 3 × 1/3 cup of mix carries 1,688 mg of sodium, and 5 × 1/3 cup carries 2,813 mg, more than a full day's daily value in one batch. Per prepared 4-inch pancake it is 239 mg, which adds up quickly across a stack.
If you watch sodium, portion size is your main lever. A couple of pancakes is a moderate share of the day; a large stack plus salted butter and a side of bacon can take a big bite out of it before lunch.
Pancakes need a protein partner
With 5.1 g of protein per 1/3 cup, or 10% of the daily value, pancakes alone are light on the nutrient that keeps a breakfast feeling substantial. Pairing them with eggs, Greek yogurt or a glass of milk balances a plate that is otherwise 81% carbohydrate.
Fruit is a smarter topping than a heavy pour of syrup if you want volume without piling on sugar, since the mix already brings 8.3 g of sugars per 1/3 cup. Brands such as King Arthur Flour Protein Pancake Mix and AboutTime Protein Pancake Mix are built for a higher protein share, and gluten-free options from Pioneer and Andrea's exist too; check their own labels, as their numbers differ from the standard mix.
The simplest habit is to log what actually lands on the plate: number of pancakes, butter and topping. BodyPal can log the meal from a photo, which makes a mixed plate quicker to record.
How does pancake mix compare?
Here is how pancake mix stacks up against cake mix, brownie mix and Chex Mix, per 100 g and per usual serving.
Verdict: For the fewest calories and the most protein, pancake mix wins at 368 calories and 9.8 g of protein per 100 g, against 374 for cake mix and 434 for brownie mix. If sodium is your priority, though, it is the worst of the group at 1,082 mg per 100 g, while brownie mix has 303 mg.
Most popular pancake mix brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1AboutTime Protein Pancake Mix, Chocolate1/2 cup · 70 g414 kcal
2King Arthur Flour Gluten Free Pancake Mix1/3 cup · 53 g340 kcal
3Pioneer Gluten Free Pancake Mix1/4 cup · 37 g351 kcal
4Andrea's Gluten-Free Pancake Mix2 oz · 57 g333 kcal
5King Arthur Flour Protein Pancake Mix1/2 cup · 57 g351 kcal
6King Arthur Flour Cloud 9 Pancake Mix1/2 cup · 57 g351 kcal
7King Arthur Buttermilk Pancake Mix1/3 cup · 41 g390 kcal
These labels all describe the dry mix, the same state as the numbers above, so the gaps come from added sugar, fat or protein rather than from water. Source: manufacturer labels / USDA FoodData Central.
Pancake mix FAQs
How many calories are in pancake mix?
A 1/3 cup serving of dry mix (52 g) is 191 calories, and a full cup poured from the box (130 g) is 478. Per 100 g the dry mix is 368 calories.
How many calories are in pancakes made from the mix?
A complete mix prepared with water comes to 194 calories per 100 g, so a 4-inch pancake (38 g) is about 74 calories and a 6-inch one (77 g) about 149.
Is pancake mix good for weight loss?
It is dense: 368 calories and 73.7 g carbs per 100 g of dry mix. A 1/3 cup portion is 191 calories before any butter or syrup goes on top.
Pancake mix or cake mix: which has more calories?
Cake mix is slightly higher at 374 calories per 100 g, against 368 for pancake mix. Pancake mix also brings 9.8 g protein per 100 g.
How many calories are in a cup of pancake mix?
One cup (130 g) of dry pancake mix has 478 calories, 24% of the daily value. It also carries 1,407 mg of sodium and 95.7 g of carbs, before you add milk, eggs, butter or syrup.
How much sodium is in pancake mix?
A 1/3 cup (52 g) serving of pancake mix has 563 mg of sodium, 24% of the daily value. Per 100 g it is 1,082 mg, and one prepared 4-inch pancake has 239 mg.
How much protein is in pancake mix?
Pancake mix has 5.1 g of protein per 1/3 cup, or 10% of the daily value, and 9.8 g per 100 g. Protein supplies just 11% of its calories, so pairing pancakes with eggs or yogurt helps.
How much sugar is in pancake mix?
There are 8.3 g of sugars in a 1/3 cup serving of dry pancake mix and 16 g per 100 g. Syrup and sweet toppings add to that once the pancakes are cooked.
How many calories are in a whole batch of pancake mix?
A batch made from 5 × 1/3 cup (260 g) of dry mix holds 957 calories and 2,813 mg of sodium. Split across several people, each share is far smaller.
