How many calories are in a pancake with syrup?
A medium pancake weighs 50 g and carries 141 calories, or 282 calories per 100 g. Pour 2 tablespoons of syrup over it and the plate lands at 247. USDA has no single record for a pancake with syrup, so this page prices the pancake and the syrup separately, then adds them.
You'd need to walk about 28 minutes to burn the 141 calories in one medium pancake (50 g).
How long does it take to burn off 141 kcal of pancake with syrup?
One medium pancake (50 g) is 141 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 141 kcal |
|---|---|
| Walking, brisk | 28 min |
| Cycling, moderate | 18 min |
| Swimming, moderate | 20 min |
| Jogging | 17 min |
| Weight training, moderate | 31 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (50 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pancake and syrup quick facts
- US servings from silver dollar to extra large
- What two tablespoons of syrup cost
- Frozen whole grain and restaurant pancakes
- Sodium is the row to watch
- How do pancakes compare with French toast and waffles?
- Most popular pancakes brands
- FAQ
Pancake and syrup quick facts
The numbers below come from FNDDS 2708294, "Pancakes, NFS", the record for a finished pancake as it reaches the plate. USDA carries seven separate pancake records, and the plain and NFS entries are identical to the decimal, so the NFS row is the one that answers a plain search. The syrup gets its own record, FNDDS 2710273, and its own section further down.
A medium pancake is the USDA household measure at 50 g. That is the column on the right.
| Nutrient | Per 100 g | Per 1 medium pancake (50 g) | % Daily Value |
|---|---|---|---|
| Calories | 282 | 141 | — |
| Total fat | 12.07 g | 6.0 g | 8% |
| Saturated fat | 3.01 g | 1.5 g | 8% |
| Carbohydrate | 35.32 g | 17.7 g | 6% |
| Dietary fiber | 2.1 g | 1.1 g | 4% |
| Total sugars | 7.05 g | 3.5 g | — |
| Protein | 7.41 g | 3.7 g | 7% |
| Sodium | 508 mg | 254 mg | 11% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you will see on a box are missing here. USDA does not publish added sugars or trans fat for its mixed-dish records, so neither can be given for a pancake without guessing, and a guess is worse than a gap. Cholesterol and potassium are published: 33 mg and 87 mg in a medium pancake, 11% and 2% of the Daily Value.
The 3.5 g of total sugars in the pancake itself is the quiet part of this page. Almost all the sweetness on a breakfast plate arrives afterwards, from the bottle.
US servings from silver dollar to extra large
Pancakes are sized by the ladle, and USDA splits them into four household portions. Every line below is a USDA measure except the ounce and the 100 g row, which exist for label math rather than for breakfast.
| Serving | Weight | Calories |
|---|---|---|
| 1 silver dollar pancake | 20 g | 56 kcal |
| 1 medium pancake | 50 g | 141 kcal |
| 1 large pancake | 90 g | 254 kcal |
| 1 extra large pancake | 150 g | 423 kcal |
| 1 oz | 28.4 g | 80 kcal |
| Per 100 g | 100 g | 282 kcal |
The spread is the point. A diner-style extra large pancake is 423 calories on its own, more than seven silver dollars. Three medium pancakes, the classic short stack, come to 423 as well by our own arithmetic from the USDA 50 g figure, which is a useful coincidence to remember: one big pancake and a short stack of three cost the same.
Nobody weighs breakfast, so anchor on diameter instead. A pancake that covers most of a side plate is the large 90 g one at 254 calories. A pancake you could eat in three bites is the 20 g silver dollar at 56.
What two tablespoons of syrup cost
Table syrup runs 265 calories per 100 g, and a tablespoon is 20 g. That makes the standard pour easy to price.
| Syrup | Per 100 g | Pour | Calories |
|---|---|---|---|
| Pancake syrup | 265 kcal | 1 tbsp (20 g) | 53 kcal |
| Pancake syrup | 265 kcal | 2 tbsp (40 g) | 106 kcal |
| Light pancake syrup | 165 kcal | 1 tbsp (20 g) | 33 kcal |
| Light pancake syrup | 165 kcal | 2 tbsp (40 g) | 66 kcal |
The one-tablespoon rows are USDA household measures; the two-tablespoon rows are our own arithmetic from the USDA 100 g figure, not a USDA serving.
Here is the number that reframes the meal. A medium pancake is 141 calories and 2 tablespoons of syrup are 106, so the plate is 247 and the syrup is 43% of it. Measured against the pancake alone, the pour costs three quarters of a second pancake. If you are trimming this breakfast, the bottle is the cheaper thing to cut.
Sugar follows the same shape. The pancake brings 3.5 g of total sugars, the 2-tablespoon pour brings 16.8 g, so the plate holds 20.3 g and roughly five sixths of it was poured at the table. Carbohydrate lands at 45.5 g, 17% of the 275 g Daily Value.
Switching to the light syrup saves 40 calories on a 2-tablespoon pour, 66 instead of 106. USDA does not publish a zero-calorie syrup record, so a bottle labeled sugar free may sit lower than the light figure shown here.
Frozen whole grain and restaurant pancakes
Same size, very different plate. Every row below is priced at the same medium 50 g pancake, so the differences are the batter and the griddle rather than the portion.
| Version | Per 100 g | Serving | Calories |
|---|---|---|---|
| Plain pancakes, USDA main record | 282 kcal | 1 medium (50 g) | 141 kcal |
| Whole grain | 273 kcal | 1 medium (50 g) | 137 kcal |
| Frozen, reheated | 233 kcal | 1 medium (50 g) | 117 kcal |
| Gluten free | 215 kcal | 1 medium (50 g) | 108 kcal |
| Restaurant or fast food | 307 kcal | 1 medium (50 g) | 154 kcal |
| From a home recipe, SR Legacy 175009 | 227 kcal | 1 medium (50 g) | 114 kcal |
The restaurant pancake is 32% heavier than the frozen one of identical weight, 154 against 117, and the reason is fat: 15.48 g per 100 g on a restaurant griddle against 6.83 g in a frozen pancake that only gets reheated. A short stack of three restaurant pancakes is 462 calories before the syrup, again our arithmetic from the 50 g figure.
Whole grain barely moves the calories, 137 against 141, but it moves the fiber: 3.2 g per 100 g against 2.1 g. It also moves the salt, and not in your favor - see the next section. The home-recipe record sits at 227 calories per 100 g; USDA does not publish sugars or fiber for that older entry, so those two rows are left out rather than filled in from a similar food. The 114-calorie serving is our own arithmetic from its 100 g figure.
Boxed pancakes sit inside the same range. USDA's branded data puts Aunt Jemima Homestyle at 248 calories per 100 g, with a labeled serving of three pancakes (105 g) at 260, while the mini pancakes read 301 per 100 g and 310 for a ten-piece serving of 103 g. Read the pack: the piece count changes far more than the recipe does.
Sodium is the row to watch
Most people brace for the sugar in this breakfast and get surprised by the salt. One medium pancake carries 254 mg of sodium, 11% of the FDA Daily Value of 2,300 mg. Two pancakes are 508 mg, 22%, before anything else on the plate.
The syrup barely registers on that row. Two tablespoons add 24 mg, so a full plate of two pancakes and a pour is 532 mg, 23% of the Daily Value. The batter did that, not the bottle.
Whole grain pancakes are the outlier. At 722 mg per 100 g they carry 361 mg in a medium pancake, 16% of the Daily Value, so two of them reach 31% - more sodium than two plain pancakes with syrup, from the version that reads healthier on the box. The trade is real fiber, and MyPlate counts whole grain pancakes toward the day's whole grains, but the sodium row deserves a look first if that number matters to you.
Saturated fat is the calmer story: 1.5 g in a medium pancake, 8% of the Daily Value, and syrup adds none at all.
How do pancakes compare with French toast and waffles?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pancakes | 282 kcal | 1 medium (50 g) | 141 kcal |
| French toast | 273 kcal | 1 oz (28.4 g) | 77 kcal |
| Waffle, whole grain, frozen | 289 kcal | 1 oz (28.4 g) | 82 kcal |
| Pancake syrup | 265 kcal | 1 tbsp (20 g) | 53 kcal |
Ounce for ounce these three breakfasts are nearly the same food. The waffle is highest at 289 calories per 100 g, the pancake sits at 282 and French toast at 273, a spread of 6% across the three. French toast does bring the most protein of the three at 10.36 g per 100 g against 7.41 g for pancakes, because of the egg in the custard.
Our take: the griddle choice hardly matters, so stop optimizing it. What decides this breakfast is how many pieces land on the plate and how long you hold the bottle. Two medium pancakes with a 2-tablespoon pour is 388 calories and a reasonable weekday plate. For appetite that holds, French toast or whole grain pancakes give you more protein and fiber for the same calories; for the lowest number on the plate, reheated frozen pancakes at 117 apiece do the job, and 1 tablespoon of syrup instead of two saves another 53.
Most popular pancakes brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Aunt Jemima Mini Pancakes | 301 cal |
| Aunt Jemima Homestyle Pancakes | 248 cal |
| Aunt Jemima Buttermilk Pancakes | 248 cal |
| Aunt Jemima Oatmeal Pancakes | 219 cal |
| Aunt Jemima Homestyle Pancakes 97 g | 216 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pancake with syrup FAQs
How many calories are in a pancake with syrup?
A medium pancake with 2 tablespoons of syrup is 247 calories: 141 from the 50 g pancake and 106 from the 40 g of syrup. A large 90 g pancake under the same pour lands at 360. USDA lists the pancake and the syrup as separate records, so the plate total is simple addition.
How many calories in 2 pancakes with syrup?
Two medium pancakes with 2 tablespoons of syrup come to 388 calories, 282 of them from the 100 g of pancake. The same plate carries 532 mg of sodium, 23% of the Daily Value, and 23.9 g of total sugars, most of it poured on at the table rather than mixed into the batter.
How many calories are in 1 tablespoon of pancake syrup?
One tablespoon of pancake syrup is 20 g and 53 calories, and almost all of it is sugar: 13.9 g of carbohydrate, 8.4 g of total sugars, 0 g of protein and 12 mg of sodium. Few people stop at one tablespoon, which is why the bottle moves the total more than the batter does.
How many carbs are in pancakes with syrup?
A medium pancake with 2 tablespoons of syrup holds 45.5 g of carbohydrate: 17.7 g from the pancake and 27.8 g from the syrup. That is 17% of the 275 g Daily Value. Fiber stays at 1.1 g, because syrup brings none, so the carbohydrate arrives almost entirely as starch and sugar.
How much protein is in a pancake?
A medium 50 g pancake carries 3.7 g of protein, 7% of the Daily Value, and the USDA record reads 7.41 g per 100 g. Syrup adds nothing, at 0 g. Whole grain pancakes are marginally higher at 7.86 g per 100 g, which is not enough to change how the breakfast eats.
How many calories are in restaurant pancakes?
Restaurant pancakes run 154 calories for a medium 50 g piece against 141 for the generic record, or 307 calories per 100 g against 282. The difference is fat on the griddle, 15.48 g per 100 g against 12.07 g. A short stack of three is 462 calories by our arithmetic, before any syrup.
Does sugar-free pancake syrup save calories?
USDA's light pancake syrup is 33 calories a tablespoon against 53 for the standard pour, so two tablespoons save 40 calories, 66 instead of 106. Per 100 g that is 165 calories against 265. USDA does not publish a zero-calorie syrup record, so a bottle labeled sugar free may read lower still.
Are pancakes with syrup a healthy breakfast?
One medium pancake with 2 tablespoons of syrup is 247 calories, 254 mg of sodium and 20.3 g of total sugars, which fits a normal breakfast; a stack of three with the same pour is 529. Whole grain pancakes bring 3.2 g of fiber per 100 g against 2.1 g and count toward MyPlate's whole grains.
Similar foods
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Toast with butter — 100 cal per slice with butter
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Syrian Bread — 157 cal per medium pita
Count it without the math
Point the camera at the plate and BodyPal counts the pancakes and the pour for you.
