Calories in a Pancake, a Waffle and French Toast

By NYUS Inc. · Published 27 October 2026

Pancakes on a weekend, a waffle at a cafe, French toast made with bread and egg: each can be logged by the piece, and the pieces come in very different sizes. This guide gives three recipe-based reference rows from USDA FoodData Central and one for maple syrup, each with the portions USDA prints on the record. They are US records for plain pancakes, waffles and French toast, not a restaurant, a ready mix or a brand, and Indian food tables (IFCT 2017) have no pancake, waffle or French toast row at all.

The short answer

By the USDA records below, a 4 inch pancake (38 g) is about 86 kcal and a 6 inch pancake (77 g) about 175 kcal. A 7 inch round waffle (75 g) is about 218 kcal and one slice of French toast (65 g) about 149 kcal. A tablespoon of maple syrup (20 g) is about 52 kcal, and USDA's 1/4 cup serving (83 g) about 216 kcal. Our reading: per 100 g the three food rows are close, 227 to 291 kcal, so the size of the pancake or waffle matters most; the waffle has the highest figure per 100 g (291 kcal), and a 4 inch and a 6 inch pancake differ by a factor of two. The syrup is a separate line to add on top.

Calories per piece

Each figure is our arithmetic: kcal per 100 g times the grams in the piece, divided by 100, rounded to the nearest kcal with half rounding up. The piece weights are USDA's, printed on each record page.

The sums: waffle 291 × 75 / 100 = 218.25, so 218 kcal; French toast 229 × 65 / 100 = 148.85, so 149; pancake 227 × 77 / 100 = 174.79, so 175, and 227 × 38 / 100 = 86.26, so 86; maple syrup 260 × 83 / 100 = 215.8, so 216, and 260 × 20 / 100 = 52 kcal. Protein, fat and carbohydrate are the same arithmetic on the per 100 g figures, rounded to 0.1 g with half rounding up; the maple syrup protein and fat per portion round to 0.0 g.

What stands out in the numbers

• Per 100 g the food rows run from 227 to 291 kcal: waffle 291, French toast 229 and pancake 227. Maple syrup is 260 kcal per 100 g with almost no protein or fat, as printed.
• The pancake size changes the answer. USDA's 6 inch pancake is 77 g and its 4 inch pancake is 38 g, so the first is about 175 kcal and the second about 86 kcal, by our arithmetic.
• Fat per 100 g, as printed: waffle 14.1 g, French toast 10.8 g and pancake 9.7 g.
• A tablespoon of syrup is about 52 kcal and USDA's 1/4 cup serving about 216 kcal, which is more than a whole 6 inch pancake (175 kcal) in the table, by our arithmetic.

Why these are reference rows, not your breakfast

• Home-style recipe rows. The record names say "prepared from recipe": USDA calculated them from a standard recipe, not from a cafe, a ready mix or a frozen product. The French toast record is made with low fat (2%) milk and no particular bread is named.
• Toppings are not in the rows. Butter, ghee, syrup, honey, jam, fruit, chocolate, cream and nuts are separate foods; our spoon guide gives ghee, butter, sugar and honey by the teaspoon and our spreads guide gives peanut butter and jam by the tablespoon.
• Size. USDA prints one 7 inch waffle and two pancake sizes; a Belgian waffle, a mini pancake or a thick slice of bread can differ. Weigh yours when you can and scale from the per 100 g column.
• Indian pancakes are other foods. A besan chilla, a dosa, an uttapam or a neer dosa is not one of these rows.
• For a packaged or restaurant item, the pack or menu wins. This page uses no pack labels, so it does not mix them with the four records.

How to log it so the numbers hold

• Log the pancakes by size and count. Three 4 inch pancakes are three times the 4 inch figure, not one "serving".
• Log the topping separately. Butter, syrup, honey or jam go in as their own entries.
• Log the egg or milk on the side separately. Our egg guide gives eggs cooked five ways, and our breakfast guide gives other breakfast plates.
• Do not mix sources inside one day. If you log a ready mix from its own pack, keep to the pack.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie or protein target, and any claim about what these foods do to your weight or health: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Any named brand, pack label or FSSAI figure: not used, so the page does not mix label numbers with the records above.
• Pancakes, waffles and French toast from dry mixes, frozen products or restaurants, other syrups, and Indian griddle foods such as chilla, dosa and uttapam: not covered here.
• An IFCT 2017 comparison: IFCT 2017 has no pancake, waffle, French toast or syrup row (we searched all 585 pages of the PDF on 27 Oct 2026 for pancake, waffle, french toast, maple, syrup, crepe and batter, and found no row).
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 175039 (Waffles, plain, prepared from recipe): Energy 291 kcal, protein 7.9 g, total fat 14.1 g, carbohydrate 32.9 g per 100 g; household portions printed on the record: 1 waffle, round (7" dia) 75 g, 1 oz 28.35 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 174998 (French toast, prepared from recipe, made with low fat (2%) milk): Energy 229 kcal, protein 7.7 g, total fat 10.8 g, carbohydrate 25 g per 100 g; household portions: 1 slice 65 g, 1 oz 28.35 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 175009 (Pancakes, plain, prepared from recipe): Energy 227 kcal, protein 6.4 g, total fat 9.7 g, carbohydrate 28.3 g per 100 g; household portions: 1 pancake (6" dia) 77 g, 1 pancake (4" dia) 38 g, 1 oz 28.35 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 169661 (Syrups, maple): Energy 260 kcal, protein 0.04 g, total fat 0.06 g, carbohydrate 67 g per 100 g; household portions: 1 tbsp 20 g, 1 serving 1/4 cup 83 g, 1 cup 315 g (read 27 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017), PDF searched on 27 Oct 2026 for pancake, waffle and syrup terms: no row found.
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The portion weights in the table are USDA's, printed on the record pages above. The record pages mark the Energy and carbohydrate of all four records "Calculated"; the protein and fat of the pancake, waffle and French toast records carry no source note, and those of the maple syrup record are marked "Analytical". The names in the first column are USDA's record names.

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