So on National Pancake Day, I thought we’d take a look at some of the nutrition facts for those pancake meals out there…
- IHOP’s strawberry banana pancakes contain 760 calories, 17 grams of fat (5 grams saturated), 137 g of carbohydrate, and 2070 mg sodium
- Denny’s banana pecan pancake breakfast contains 780 calories, 15 grams of fat (4 grams saturated), 130 grams of carbohydrate, and 1610 mg sodium
- McDonald’s hotcakes and sausage contains 520 calories, 24 grams of fat (7 grams saturated), 61 grams of carbohydrate, and 930 mg sodium
- While the Original Pancake House doesn’t post nutrition info, there are estimates online that their Apple Pancake contains 1530 calories!
Ouch – that’s a lot of calories, carbohydrate, and sodium in all those choices. Not to mention regular pancakes don’t provide many other nutritional benefits and will often leave you feeling hungry just a little while later.
If you’re venturing out to a restaurant tonight for some pancake treats, consider just sticking to the short stack and top it with fresh fruit rather than syrup. One short stack of IHOP pancakes (3 medium sized pancakes) contains 490 calories, 18 grams of fat, and 1610 mg sodium. Not the best choice, but a step up from the others. Even better, grab an egg white omlet with veggies, eat that, and then split the short stack with a friend or two.
And probably the best choice: If you’re feeling ambitious enough, consider making your own healthy version of pancakes! Check out SELF magazine’s recipe for Fruit and Nut pancakes. These combine whole wheat flour, oats, and tons of fruit to create a pancake with much more fiber, vitamins, and antioxidants than typical recipes. I've made these before and love them - check out the photo below. Not the prettiest looking batch, but definitely nutritious and delicious!