Figuring out the calorie count of foods can be tricky, especially for restaurant and pre-packaged items where nutrition information is not readily available. When looking at a menu item like blueberry pancakes, the number of calories can vary quite a bit depending on the recipe, cooking method, and serving size. To get a good estimate, we need to break the dish down into its component parts and look at the calories in each ingredient.
Calories in Pancakes
The main ingredient in pancakes is the flour. A standard pancake is made from all-purpose flour, which contains about 400 calories per cup. For two large 6-inch diameter pancakes, you would need around 1/2 cup of flour total. So the flour contributes about 200 calories to the total.
The next ingredient to consider is the liquid added to the batter. Traditional pancake recipes call for milk or buttermilk. One cup of 2% milk has about 100 calories, while a cup of buttermilk has around 90 calories. For two large pancakes, you would use around 1/4 cup of liquid. Going with milk, the liquid adds about 25 calories.
Eggs are also a key binding ingredient for pancakes. A large egg contains about 70 calories. Most recipes call for one egg per 1/2 cup of flour. So for our two large pancakes, we need to factor in about 70 calories for one egg.
As for sweeteners, most pancake batters include a bit of granulated sugar and sometimes vanilla extract. A tablespoon of granulated sugar is about 50 calories. A teaspoon of vanilla extract is around 5 calories. If we estimate 2 tablespoons of sugar and 1 teaspoon of vanilla for two large pancakes, that contributes around 60 calories to the total.
The last key ingredient is oil or melted butter. These help keep the pancakes from sticking to the pan and also add moisture. One tablespoon of vegetable oil is about 120 calories. For two large pancakes, you might use 2 to 3 tablespoons. Let’s estimate 240 calories for the oil.
Adding up the calories so far:
- Flour: 200 calories
- Milk: 25 calories
- Egg: 70 calories
- Sugar & Vanilla: 60 calories
- Oil: 240 calories
So just for the basic pancake batter ingredients for two large pancakes, we are at around 595 calories total so far.
Calories in Blueberries
In addition to the batter, blueberry pancakes have fresh or frozen blueberries cooked right into them. The calorie count of blueberries can range a bit depending on their size and variety. But on average, 1 cup of blueberries contains about 85 calories.
To add blueberries to two large 6-inch pancakes, you would probably use around 1/2 cup of berries. So the blueberries add approximately 40 calories to our total count.
Calories for Cooking and Serving
We also need to factor in the calories used for cooking the pancakes and any toppings added at serving time. The cooking method generally used for pancakes is sautéing them in oil or butter on a griddle or frying pan.
Using butter to fry the pancakes adds a significant number of calories. Each tablespoon of butter contains about 100 calories. To cook two large pancakes, you might need 2 to 3 tablespoons of butter. Let’s estimate about 200 calories for cooking the pancakes in butter.
In terms of toppings, traditional pancake toppings like maple syrup and whipped butter also pack on the calories. Two tablespoons of maple syrup is around 180 calories. And a pat of butter around 100 calories. Let’s estimate we’ll add 2 tablespoons of maple syrup and 1 pat of whipped butter, for approximately 280 additional calories.
Total Calories
Adding up all the numbers, here is the total calorie count for our recipe of two large homemade blueberry pancakes:
| Ingredient | Calories |
|---|---|
| Pancake batter | 595 |
| Blueberries | 40 |
| Butter for cooking | 200 |
| Maple syrup | 180 |
| Whipped butter | 100 |
| Total Calories: | 1115 |
So the grand total calorie count for two big homemade blueberry pancakes works out to approximately 1115 calories.
Calorie Counts for Pancakes at Restaurants
Of course, the calorie count will vary quite a bit if you order blueberry pancakes from a restaurant. Chain restaurants tend to have higher calorie counts than homemade since they use additional ingredients like pancake mixes, syrups, and butter blends.
Here are the calorie counts for blueberry pancakes at some popular chain restaurants:
| Restaurant | Serving Size | Calories |
|---|---|---|
| IHOP | 2 Buttermilk Blueberry Pancakes | 700 |
| Denny’s | 2 Blueberry Pancakes | 420 |
| Cracker Barrel | 2 Blueberry Pancakes | 500 |
| Waffle House | 2 Blueberry Pancakes | 440 |
The restaurant blueberry pancakes range from about 420 to 700 calories for two pancakes, depending on the size and recipe. Of course, topping them with butter and sugary syrup adds even more calories.
Ways to Reduce Calories in Pancakes
If you want to enjoy pancakes as part of a healthy diet, there are some easy ways to reduce the calorie count:
Use Lower-Calorie Ingredients
Substitute lower-calorie ingredients in your homemade pancakes. Try using:
- Whole wheat or white whole wheat flour instead of all-purpose.
- Nonfat milk or water instead of higher fat milk.
- Two egg whites rather than one whole egg.
- Unsweetened applesauce instead of oil or butter.
- Sugar substitute like stevia instead of granulated sugar.
- Sugar-free maple syrup rather than regular.
Portion Control
Stick to a serving of 1 to 2 smaller pancakes rather than 2 to 3 large ones. This can shave off several hundred calories.
Healthier Toppings
Skip the butter and sugary syrups as pancake toppings. Get creative with fresh fruit, nuts, seeds, yogurt, peanut butter, or just a sprinkle of cinnamon.
Mix with Other Foods
Enjoy pancakes as part of a balanced meal with protein foods like eggs or yogurt and fiber from fresh fruit or whole grains. This helps control portions and hunger.
Health Benefits of Blueberries
While blueberry pancakes can be high in calories, especially with certain recipes and toppings, the blueberries themselves are packed with beneficial nutrition:
- Antioxidants – Blueberries contain anthocyanins that act as antioxidants and reduce inflammation.
- Vitamin C – One cup of blueberries has 24% of the RDI of vitamin C, supporting the immune system.
- Fiber – With 4 grams per cup, blueberries provide fiber that promotes good digestion.
- Manganese – Blueberries deliver over a quarter of the RDI for manganese, needed for bone health.
- Vitamin K – Important for blood clotting, blueberries are high in vitamin K.
So while you want to keep portion sizes in check, blueberries deliver some great nutritional benefits. The fiber, vitamins, antioxidants, and phytonutrients they provide have been linked in studies to health advantages ranging from better brain health to reduced risk of heart disease, diabetes, and cancer.
Tips for Making Healthier Pancakes
You can still enjoy delicious pancakes while controlling calories by following these tips:
- Use whole grain flours like whole wheat or white whole wheat.
- Substitute milk with lower fat versions or even just water.
- Cook pancakes in a nonstick pan with just a spray of oil rather than tablespoons of butter.
- Top with fresh fruit, nuts, seeds, yogurt, peanut butter or just a dash of cinnamon.
- Read nutrition labels and be aware of calories, fat, and sugars in mixes, syrups, and toppings.
- Stick to one or two smaller 4-inch pancakes per serving.
- Round out your meal by adding a protein source like eggs or Greek yogurt and fiber from fresh fruit.
Conclusion
Two large homemade blueberry pancakes can contain around 1115 calories, depending on the specific ingredients and cooking methods used. Pancakes from popular chain restaurants range from about 420 to 700 calories for a two-pancake serving. While blueberry pancakes can be high in calories, especially when topped with butter and sugary syrups, the blueberries provide beneficial nutrients like antioxidants, vitamin C, manganese and fiber. You can enjoy pancakes as part of a healthy diet by using healthier recipes, controlling portions, and pairing them with lower calorie toppings and other nutritious foods.
