Pancakes
Made from refined flour and usually topped with syrup, so the combined glycemic load drives a steep morning glucose spike.
FatTonic Facts
Pancakes · per serving 2 medium (80g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 19 | −41.8 |
| Sugar (g) | 6 | −4.8 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 66 | |
| Carbs (g) | 30 | |
| Fat (g) | 5 |
Score model v1
Nutrients: USDA FoodData Central, record 172771 (Pancakes plain, frozen, ready-to-heat (includes buttermilk)), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 80 g): carbs 37.8, sugar 8.3, fiber 1, protein 5.2, fat 6.8 g.
What this means for fat-burning
Why this score: glycemic load 19 set it, −41.8 points. Source: USDA FoodData Central, FDC 172771.
Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Pancakes scores 34, rated Poor. It scores higher than 13% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does pancakes spike insulin?
Glycemic load 19 for 2 medium (80g); FatTonic Score 34/100 — it works against fat-burning.
Is pancakes good for fat loss?
Poor (34/100): pancakes works against fat-burning.