🧪 Nutrition Facts
- Calories 140.0
- Total Fat 1.5 g
- Saturated Fat 0.2 g
- Cholesterol 0.0 mg
- Sodium 510.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 30.0 g
- Dietary Fiber 1.0 g
- Sugars 7.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 1.2 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Pancake & Waffle contains 140.0 calories per serving (0.33 cup (40.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 30.0g per serving (82.5% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Enriched Bleached Flour (wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Yellow Corn Flour, Sugar, Dextrose, Partially Hydrogenated Soybean And/or Cottonseed Oil, Salt, Contains Less than 2%: Buttermilk, Sodium Caseinate, Monocalcium Phosphate, Sodium Bicarbonate, Sodium Aluminum Phosphate, Corn Syrup Solids, Mono & Diglycerides.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Diglycerides
Fortification / Enrichment Agents: Reduced Iron, Niacin, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Pancake & Waffle — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Pancake & Waffle contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140.0 kcal | 7% |
| Total Fat | 1.5 g | 2% |
| Saturated Fat | 0.2 g | 1% |
| Sodium | 510.0 mg | 22% |
| Total Carbohydrate | 30.0 g | 11% |
| Dietary Fiber | 1.0 g | 4% |
| Total Sugars | 7.0 g | 14% |
| Protein | 3.0 g | 6% |
| Riboflavin (B-2) | 0.10 mg | 8% |
| Niacin (B-3) | 1.2 mg | 8% |
| Iron | 1.1 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Pancake & Waffle accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 82.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 140.0 calories in Pancake & Waffle? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.2 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 13.0 min |
| Water Aerobics | 32.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Pancake & Waffle
Is Pancake & Waffle good for weight loss?
This mix is fairly calorie-light at 140 calories per serving, but the high carbohydrate content (30g) relative to protein (3g) means it won't keep you feeling full for long. You'd likely need to pair it with protein and healthy fats to make it work well for weight loss.
Is Pancake & Waffle good fuel for endurance activities?
The carbohydrates here can provide quick energy for endurance activities, but the low protein content means it's better as a pre-activity carb boost rather than a complete fuel source. Pair it with eggs or Greek yogurt to create a more balanced meal that sustains energy longer.
How might Pancake & Waffle affect blood sugar?
With 30g of refined carbs and 7g of sugar in a small portion, this mix will likely cause a noticeable blood sugar spike. The minimal fiber (1g) won't slow down digestion enough to moderate the effect.
Is Pancake & Waffle heart-healthy?
The saturated fat is minimal, but the partially hydrogenated oils in the ingredients are a concern—these contain trans fats, which raise bad cholesterol and increase heart disease risk. The high sodium per serving is also not ideal for heart health.
What should I watch out for with Pancake & Waffle?
The sodium content is quite high at 510mg per small 40g serving, which adds up quickly if you're watching salt intake. Keep an eye on added sugars too—between 7g of sugar and refined carbs, this mix can cause blood sugar spikes, especially when prepared without protein or fat additions.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
