Are Pancakes Healthy? dietitians Weigh In on the Breakfast Staple
NEW YORK – Nov.14, 2025 – Pancakes, a beloved breakfast treat, often face scrutiny regarding their nutritional value. While traditionally viewed as an indulgence, dietitians say pancakes can fit into a healthy diet with mindful choices.
Pancakes offer a base for incorporating beneficial nutrients, explains registered dietitian Lisa Weisenberger. “Fiber aids digestion, helps regulate blood sugar and supports heart health,” she says. The carbohydrates in pancakes can also provide quick energy, and toppings like fruit, nuts, or yogurt can further enhance their nutritional profile with added vitamins, antioxidants, healthy fats, and protein.
However, not all pancakes are created equal. Traditional recipes – notably those using refined white flour and cooked in butter or oil - “tend to be high in simple carbohydrates, added sugars and saturated fat,” Weisenberger notes. This combination can cause rapid spikes in blood sugar, leading to increased hunger and excessive calorie intake. Registered dietitian Melanie Weintraub adds that some commercial mixes and restaurant versions may contain meaningful amounts of sodium, a concern for individuals managing high blood pressure. sweet toppings like syrup,chocolate chips,or whipped cream can also contribute excess calories and sugar,perhaps impacting blood sugar and weight management.
Fortunately, simple adjustments can substantially improve the nutritional value of pancakes. Weintraub advises choosing whole-grain flours, moderating portion sizes, and opting for toppings like fresh fruit, nut butter, or yogurt. pairing pancakes with protein sources such as eggs, turkey sausage, or Canadian bacon can also help balance the meal and mitigate the effects of carbohydrates.