Blueberry Pancakes


Americans love pancakes. They are available in a wide variety of flavors and textures. A pancake breakfast can be filling, but easily provide more calories than most people need to maintain a healthy weight.

Weather you make your own or enjoy restaurant pancakes, it is important to be aware of the meals total calories. Restaurants that provide calories per item usually provide calories for the food as served. For pancakes it is the pancakes with any added items like fruit and a pat of butter. Syrup is omitted since it is added at the table by the customer. Drizzling 1/4 cup of syrup over your pancakes  adds about 210 calories and all the calories are from sugar.

This pancake meal looks healthy with its antioxidant blueberries and omega-3 walnuts, but the pancakes with maple syrup have 775 calories. Not outrageous, but not the healthiest either. Their are breakfasts providing 2 to 3 times as many calories.

Blueberry Pancakes-1979

Meal Description

(click for recipes)

3 blueberry buttermilk pancakes (8.5 oz., 240 g)

Fresh blueberries (1 oz., 28 g)

Walnuts (1 tbsp, 10 g)

Maple syrup (1/4 cup, 60 ml)

(optional)

Butter (pat, 14 g)

Other fresh fruit (banana, strawberries)

 

Beverages

Drinking much water or unsweetened coffee or tea provides zero calories.

Adding sugar to coffee or tea provides 16 calories per teaspoon (4 g).

Milk adds about 30 calories per 1/4 cup.

Preparation

  1. Rinse and drain blueberries. Chop nuts. Warm syrup if refrigerated.
  2. Pancakes can be kept warm in a 175°F oven until ready to serve.
Meal Calories
Food Calories
Beverage 0-60
Blueberry Pancakes (3) 510
Blueberries 16
Walnuts 65
Maple Syrup 210
Total 680

NOTE: Food calories are rounded to whole numbers and can vary by a couple calories from the total calories.

About 90 percent of the calories for this pancake meal is from the pancakes and syrup. Each tablespoon of syrup adds about 50 calories.

Nutrient Percentages
Nutrient Percent of Calories
Carbohydrates 65%
Total Fat 28%
Saturated Fat 3%
Protein 8%

Pancakes and similar meals made with flour and sugar and high simple carbohydrate low protein meals. An easy way to increase protein and fat and decrease carbohydrates is by replacing one or more pancakes with eggs and bacon or sausage.

Two pancakes with 2 eggs and 2 strips of bacon has about 775 calories. Adding one egg and 1 strip of bacon cuts about 130 calories.

Meal Nutrition Facts
Serving Size 395g
Calories 775-835
Calories From Fat 215
Total Fat 24g
Saturated Fat 3g
Trans Fat 0g
Cholesterol 115mg
Sodium 680mg
Carbohydrates 127g
Dietary Fiber 4g
Sugar 75g
Added Sugar 54g
Protein 16g
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