Pancakes glycemic index
Pancakes has a glycemic index of 66, which is medium. A 80 g serving (2 small pancakes) has a glycemic load of 15 (medium).
Also known as: hotcakes, flapjacks
- Serving80 g
- Available carbs23 g
- Fiber—
- Sugars—
- Protein5.1 g
- Calories182 kcal
Serving: 2 small pancakes.
What to know
Pancakes from white flour mixes range from medium to very high GI, and syrup adds more sugar. Oat or buckwheat pancakes topped with yogurt and berries are a lower-GL alternative.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 14 g | 9 | Low |
| 100 g | 28 g | 19 | Medium |
| 80 g · 2 small pancakes | 23 g | 15 | Medium |
| 160 g · double serving | 45 g | 30 | High |
What the studies found
The value of 66 is the median of 12 published measurements in the International Tables of Glycemic Index (2021). Results range from 46 to 102. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Philippines 2002
- 50 · Korea 2018
- 51 · Philippines 2002
- 57 · Korea 2018
- 61 · Australia 2007
- 66 · Fiji 2004
- 66 · China 2005
- 67 · Australia 2000
- 76 · China 2016
- 80 · China 2005
- 83 · China 2016
- 102 · Australia 2000
Pancakes compared with other sweets & desserts
Lower-GI swaps
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Frequently asked questions
Is pancakes low glycemic?
No. With a GI of 66, pancakes is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of pancakes?
A 80 g serving (2 small pancakes) has a glycemic load of 15, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat pancakes?
With a GI of 66 and a medium glycemic load per serving, pancakes can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in pancakes?
A 80 g serving has about 23 g of total carbohydrate, including — g of fiber, leaving 22.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 227 kcal | 182 kcal |
| Carbohydrates | 28 g | 23 g |
| Available carbs | 28 g | 23 g |
| Fiber | — | — |
| Sugars | — | — |
| Protein | 6.4 g | 5.1 g |
| Fat | 9.7 g | 7.8 g |
Source: USDA FoodData Central, Pancakes, plain, prepared from recipe (SR Legacy, FDC 175009). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.