Pancake vs Waffle: Calories and Nutrition Compared (2026)

Waffles contain more protein at 6.5 g compared to pancakes at 5.2 g. However, pancakes are lower in calories, with 194 calories versus 285 calories in waffles.

Pancakes and waffles are popular breakfast items that differ in texture and preparation. This comparison will highlight their nutritional profiles per 100 grams to help you make informed choices.

What Is the Difference Between Pancake and Waffle?

A pancake is a flat, round cake made from a batter of flour, eggs, and milk, cooked on a griddle or frying pan. They are often served with syrup or fruit. A waffle is a leavened batter or dough cooked between two plates that give it a characteristic grid pattern. They are commonly served with toppings like syrup, fruit, or whipped cream.

Pancake vs Waffle: Nutrition Side by Side

The following comparison outlines the key nutritional differences between pancakes and waffles.

Nutrient (per 100 g)	Pancake	Waffle
Calories	194 kcal	285 kcal
Protein	5.2 g	6.5 g
Carbs	36.7 g	43.0 g
Sugar	4.8 g	4.9 g
Fat	2.5 g	9.7 g
Fiber	1.3 g	2.2 g
Sodium	628 mg	638 mg

Which Is Better, Pancake or Waffle?

For weight loss: Pancakes are lower in calories at 194 calories compared to 285 calories in waffles, making them a better option for weight loss.

For muscle and protein: Waffles provide more protein at 6.5 g, while pancakes offer 5.2 g, making waffles a better choice for muscle building.

For low-carb or low-sugar: Pancakes contain 36.7 g of carbs and 4.8 g of sugar, while waffles have 43.0 g of carbs and 4.9 g of sugar, indicating pancakes are slightly lower in both.

How to Track Pancake and Waffle Accurately

It's easy to misjudge portion sizes and macros when enjoying these foods, which can impact your dietary goals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult with a healthcare professional for personalized dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Waffles have more protein at 6.5 g, compared to pancakes which have 5.2 g.

Which has fewer calories?

Pancakes have fewer calories at 194, while waffles contain 285 calories.

What is the carbohydrate content of pancakes?

Pancakes contain 36.7 g of carbohydrates per 100 g.

What is the sugar content of waffles?

Waffles have a sugar content of 4.9 g per 100 g.

How much fat is in pancakes?

Pancakes contain 2.5 g of fat per 100 g.

What is the sodium content in waffles?

Waffles have a sodium content of 638 mg per 100 g.

Key Takeaways

• Pancakes: 194 calories per 100 g.
• Waffles: 285 calories per 100 g.
• Pancakes: 5.2 g protein per 100 g.
• Waffles: 6.5 g protein per 100 g.
• Pancakes: 36.7 g carbs per 100 g.
• Waffles: 43.0 g carbs per 100 g.