Quick Answer
The number of calories in 2 pancakes with syrup can vary depending on the size and ingredients used. On average, 2 medium-sized (6 inch) buttermilk pancakes with 2 tablespoons of maple syrup will contain around 500-600 calories.
Calories in Pancakes
Pancakes by themselves are relatively low in calories. A 6-inch buttermilk pancake contains around 150-200 calories. The exact number of calories depends on:
- Batter ingredients – Using all-purpose flour vs whole wheat flour can change the calorie count. Whole wheat pancakes tend to be slightly higher in calories.
- Pancake thickness – Thicker, fluffier pancakes will have more calories than thin, crepe-style ones.
- Cooking method – Pancakes cooked in oil or butter will be higher in fat and calories than those cooked without.
- Additions – Mixing in ingredients like chocolate chips, blueberries, bananas, nuts, etc will increase the calories.
On average, a 6-inch buttermilk pancake made with all-purpose flour contains about 150-170 calories. Here is a nutritional breakdown for a typical buttermilk pancake:
| Nutrition Facts | Amount |
|---|---|
| Calories | 150 |
| Total Fat | 2 g |
| Carbohydrates | 28 g |
| Protein | 5 g |
As you can see, plain pancakes are reasonably low in calories and get most of their calories from carbohydrates.
Calories in Syrup
While pancakes themselves are low in calories, syrup is where most of the extra calories come from.
There are a few common syrups that people like to top their pancakes with:
- Maple syrup – Made from boiled down maple sap. It has a rich, sweet flavor.
- Pancake syrup – Made from corn syrup with maple flavoring added. Sweeter and thinner than real maple syrup.
- Honey – All-natural sweetener made by bees.
- Fruit syrups – Flavored syrups like strawberry, blueberry, cherry, etc.
Of these, maple syrup and pancake syrup tend to be the most common choices.
A 2 tablespoon serving of pure maple syrup contains about:
| Nutrition Facts | Amount |
|---|---|
| Calories | 120 |
| Total Fat | 0 g |
| Carbohydrates | 32 g |
| Protein | 0 g |
As you can see, 2 tablespoons of maple syrup packs 120 calories, all of which come from carbohydrates. There is very little fat or protein.
Pancake syrup has a similar calorie count at around 110-120 calories per 2 tablespoon serving.
So the syrup alone nearly doubles the calories compared to a plain pancake.
Total Calories in 2 Pancakes with Syrup
Adding it all up, here are the total estimated calories for 2 medium buttermilk pancakes topped with 2 tablespoons of maple syrup:
- 2 medium (6”) buttermilk pancakes = 150 x 2 = 300 calories
- 2 tablespoons maple syrup = 120 calories
- Total Calories = 420
The exact amount can vary slightly depending on the size and thickness of the pancakes, as well as the exact type and amount of syrup used. But on average, 2 pancakes with syrup will contain 420-500 calories.
Here is a nutrition summary:
| Nutrition Facts | Amount |
|---|---|
| Calories | 420 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Trans Fat | 0 g |
| Cholesterol | 115 mg |
| Sodium | 460 mg |
| Total Carbohydrates | 60 g |
| Dietary Fiber | 1 g |
| Sugar | 32 g |
| Protein | 10 g |
As you can see, the majority of calories come from carbohydrates, mostly from the sugar in the syrup. There is also a decent amount of protein from the pancakes and a small amount of fat.
Ways to Make Pancakes with Syrup Healthier
While tasty, pancakes and syrup are high in refined carbohydrates and sugars. Here are some ways to make this breakfast option a little healthier:
- Use whole wheat or multigrain pancake mix instead of white flour.
- Top pancakes with fresh fruit like banana, blueberries, or strawberries for extra fiber.
- Use Greek yogurt or ricotta cheese instead of syrup for a protein boost.
- Look for low-sugar syrup or limit yourself to 1 tablespoon per pancake.
- Opt for sugar-free maple flavored syrup.
- Choose pancakes made with almond flour or protein powder for more nutrition.
- Skip the butter and cook pancakes in a nonstick pan with cooking spray instead.
Making a few simple substitutions can help cut down on calories, refined carbs, and added sugars. While not the healthiest choice, enjoying pancakes in moderation can still be part of a balanced diet.
The Calorie Count of Other Popular Pancake Toppings
In addition to syrup, people often like topping their pancakes with a variety of other sweet and savory ingredients. Here is the calorie count for 2 tablespoons or 1/4 cup of some popular pancake toppings:
| Topping | Calories |
|---|---|
| Butter | 200 |
| Peanut butter | 200 |
| Chocolate chips | 120 |
| Fresh strawberries | 16 |
| Banana slices | 54 |
| Whipped cream | 80 |
| Powdered sugar | 120 |
| Jelly/jam | 65 |
As you can see, toppings like butter, chocolate, peanut butter, and powdered sugar add significant calories. Fruits like strawberries and bananas make a lighter, healthier topping choice.
When figuring out your total pancake breakfast calories, be sure to account for any additional toppings beyond just syrup.
Calories in Pancakes at Popular Restaurants
When dining out, the calorie count of pancakes can vary quite a bit depending on the restaurant. Here are the calories in a short stack of 2 pancakes at some popular chain restaurants:
| Restaurant | Calories |
|---|---|
| IHOP – Original Buttermilk Pancakes | 440 |
| Denny’s – Buttermilk Pancakes | 460 |
| Cracker Barrel – Buttermilk Pancakes | 450 |
| Waffle House – Golden Wheat Pancakes | 430 |
| Perkins – Buttermilk Pancakes | 520 |
The calories range from around 400-500 for a short stack at most casual family restaurants. This is including any syrup or butter that comes with the standard pancake order.
Mediterranean-inspired chains like First Watch tend to have somewhat lighter options, with most pancakes clocking in around 300-400 calories.
Fast food places like McDonald’s and Burger King have smaller, thinner pancakes that contain around 230-350 calories for a short stack.
So the calories can vary across different restaurants, but typically fall within the 400-600 calorie range for a standard pancake breakfast with syrup.
The Benefits and Drawbacks of Pancakes for Breakfast
Pancakes can be a tasty and indulgent breakfast choice, but are they actually good for you? Here is a look at some of the benefits and drawbacks of making pancakes part of your regular breakfast rotation:
Benefits
- Carbohydrates provide energy – The carbohydrates in pancakes and syrup give you a quick energy boost to start the day after fasting through the night.
- Can be made with whole grains – Using whole wheat or other whole grain flours adds more filling fiber and nutrients compared to plain white flour.
- Protein from eggs and dairy – Typical pancake batters contain eggs and milk, providing some protein and calcium to help you feel full.
- Serves as an occasional treat – Enjoying pancakes now and then is a nice weekend breakfast splurge for many people.
Drawbacks
- High in refined carbs – The combination of white flour and added sugars causes spikes and crashes in blood sugar levels.
- Low in nutrients – Beyond some protein, pancakes made with white flour lack fiber, vitamins and minerals that your body needs.
- Easy to overeat – Large pancake portions slathered in syrup are really high in calories, but not very filling.
- Adds extra sugars – Most people get way too much added sugar, and syrup only makes matters worse.
Overall, enjoying the occasional stack of pancakes is unlikely to harm your health. But making pancakes and syrup a regular habit, especially in large portions, can mean a surplus of low-quality carbohydrates and empty calories that undermine your nutrition and health goals.
Healthier Pancake Alternatives
If you love pancakes but want something lighter, here are some delicious and nutritious alternatives to consider:
Protein Pancakes
- Made with almond flour, oats, Greek yogurt, and eggs
- Higher in filling protein and fiber
- Lower in refined carbs and sugars
- Try topping with peanut butter or fresh berries
Oatmeal Pancakes
- Oats add wholesome carbs, fiber and B vitamins
- Usually mixed with eggs, yogurt and whole wheat flour
- Less fluffy than traditional pancakes but more nutritious
- Top with walnuts and cinnamon instead of syrup
Banana Oat Pancakes
- Ripe bananas and oats make a tasty, healthier batter
- No added sugars needed as bananas provide natural sweetness
- Top with crushed walnuts, coconut flakes, and drizzle of honey
Cottage Cheese Pancakes
- Cottage cheese adds protein and keeps batter moist
- Eggs help hold the pancakes together
- Makes a filling breakfast, especially if topped with fruit
There are lots of ways to adapt pancakes to be higher in nutrition without sacrificing taste. Aim for whole grain flours, nut butters, Greek yogurt, and fresh fruit instead of syrup or sweets toppings.
Conclusion
On average, 2 medium-sized pancakes topped with 2 tablespoons of maple syrup will contain around 400-500 calories. This can vary based on the size of the pancakes, ingredients used, cooking method, and the type and amount of syrup. While an occasional pancake breakfast is unlikely to harm your health, making it a regular habit can add up in excess calories, refined carbs, and added sugars that crowd out more nutritious choices. Look for ways to lighten up your pancakes by using healthier ingredients and alternatives to syrup to help keep your breakfasts balanced.
