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Can frozen whole grain pancakes fit a keto diet?

Hand-drawn editorial illustration of Pancakes, whole grain, frozen.
Editorial illustration of Pancakes, whole grain, frozen.

Nutrition facts for Pancakes, whole grain, frozen​

Source-portion carb band: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

NutrientPer listed portion: 1 pouch (80 g)Per 100 g
Energy186 kcal232 kcal
Protein4.4 g5.5 g
Total fat5.4 g6.8 g
Saturated fat0.9 g1.2 g
Total carbohydrate30.9 g38.6 g
Dietary fiber1.8 g2.3 g
Calculated net carbs29 g36.3 g
Total sugars6.5 g8.1 g
Sodium357.6 mg447 mg
Potassium98.4 mg123 mg
The table keeps the USDA basis separate from the selected portion.
  1. Food formPancakes, whole grain, frozen
  2. USDA per-100 g basis36.3 g calculated net carbs
  3. Selected source portion29 g calculated net carbs
  4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category​

Compare this form and portion with other records in grains, starches & baked foods. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the low-carb substitutes.

How the calculation works​

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 38.6 g − 2.3 g = 36.3 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source​

  • USDA food description: Pancakes, whole grain, frozen
  • FoodData Central ID: FDC ID 2708298
  • Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
  • Record publication date: 10/31/2024
  • Selected portion: 1 pouch (80 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

  1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2708298. https://fdc.nal.usda.gov/food-search/?query=2708298, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip
  • Whole-grain pancakes — Compare another form of whole grain pancakes.
  • Plain frozen pancakes — Compare another food in the grains starches baked prepared food group.
  • Hush puppy — Compare another food in the grains starches baked prepared food group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can frozen whole grain pancakes fit a keto diet?
Frozen whole grain pancakes usually do not fit a keto diet. The 1 pouch (80 g) measure contains 29 g calculated net carbs.
How many net carbs are in Pancakes, whole grain, frozen?
The listed 1 pouch (80 g) has 29 g calculated net carbs. Per 100 g, the record has 36.3 g calculated net carbs.
How are net carbs calculated for Pancakes, whole grain, frozen?
247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 38.6 g total carbohydrate minus 2.3 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.
Where do these Pancakes, whole grain, frozen nutrition facts come from?
The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2708298. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

  1. Updated after final factual and editorial review
  2. First published

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