How many calories are in 2 small banana pancakes?

January 7, 2026 •

4 min read

The number of calories in 2 small banana pancakes varies dramatically, from as few as 150 to over 400, depending on the ingredients and preparation method. A simple two-ingredient recipe is significantly different nutritionally than a version made with flour, sugar, and butter. This guide breaks down the factors that influence the final calorie count.

Quick Summary

The calorie total for two small banana pancakes depends heavily on the recipe used. Ingredients like flour, eggs, and milk, along with cooking oil and toppings, can drastically alter the final nutritional count and macronutrient distribution.

Key Points

Significant Calorie Variation: The number of calories in 2 small banana pancakes can range from approximately 150 to over 400 depending on the recipe.
Ingredient Impact: Recipe ingredients like flour, sugar, and fat are the biggest determinants of the final calorie count.
Healthier Swaps: Swapping all-purpose flour for oat or whole wheat flour and using egg whites can reduce calories and boost nutrition.
Mindful Cooking: Using a non-stick pan with a light oil spray is a simple way to minimize added fat and calories during cooking.
Toppings Matter: Toppings like maple syrup and whipped cream can add a substantial amount of calories, while fresh fruit is a healthier alternative.
Nutritional Differences: Simple banana-egg recipes are typically higher in protein, while standard flour-based recipes are higher in carbohydrates.

The Surprising Calorie Variation in Banana Pancakes

When asking "how many calories are in 2 small banana pancakes?", you're really asking a trick question. The answer isn't a single number, but a range that depends entirely on the recipe. A simple two-ingredient version (just banana and egg) is worlds apart from a traditional buttermilk recipe with added sugar and butter. Understanding these variables is key to managing your dietary intake while still enjoying this delicious breakfast treat.

Key Factors Influencing Calorie Count

Several components play a crucial role in determining the total calories. The main factors include:

The Recipe Base: The simplest version, often just one mashed banana and one egg, yields the lowest calorie count. Recipes that add all-purpose flour, milk, and sugar increase both carbohydrates and calories.
Fat Used for Cooking: Butter and vegetable oil can add a significant number of calories. For instance, a tablespoon of butter contains over 100 calories. Using a cooking spray or a non-stick pan can minimize this addition.
Additional Ingredients: Add-ins like chocolate chips, nuts, or extra sugar will quickly increase the calorie load. Choosing healthier additions like cinnamon or nutmeg can enhance flavor without adding calories.
Toppings: While not part of the pancake itself, toppings are a major contributor to the overall calorie intake. Maple syrup, whipped cream, and chocolate sauce can add hundreds of calories, whereas fresh fruit or a light dusting of cinnamon can keep it low.
Portion Size: What one person considers a "small" pancake can differ. The examples below assume a small pancake is roughly a 1/4 cup of batter, but variations are common.

Recipe-Based Calorie Comparison Table

To illustrate the wide range of calories, here is a comparison of two small banana pancakes from different popular recipes. The data is based on published recipes and nutritional estimations.


Recipe Type	Approx. Calories (2 Small Pancakes)	Key Ingredients	Notes
Two-Ingredient	~248 kcal	1 ripe banana, 2 eggs	Flourless, very simple, higher in protein.
"Healthy" Recipe	~280 kcal	Banana, whole wheat flour, milk, no sugar	Uses healthier flour, assumes minimal added oil.
Standard Recipe	~378 kcal	Banana, all-purpose flour, milk, egg, butter, sugar	Typical, richer recipe with traditional ingredients.
Flourless (Nut-based)	~366 kcal	Banana, egg, almond flour	Higher in fat from nuts, can be very satiating. Assumes two small pancakes.

Healthier Substitutions and Cooking Tips

For those looking to lower the calorie count of their banana pancakes, several simple swaps can make a big difference. These modifications can create a lighter yet equally satisfying breakfast.

Use Egg Whites: Substituting a whole egg with two egg whites can significantly reduce fat and calories.
Swap Flour: Replace all-purpose flour with whole wheat flour for more fiber, or use oat flour or almond flour for a gluten-free, nutrient-dense option.
Choose Lower-Calorie Liquids: Opt for almond milk or skim milk instead of full-fat milk or buttermilk to cut down on fat and calories.
Add Natural Sweetness: Rely on the sweetness of ripe bananas and a dash of cinnamon or vanilla extract to eliminate the need for added sugar.
Use Controlled Fat: Measure the amount of cooking oil precisely or use an oil spray instead of a tablespoon of butter.

The Nutritional Breakdown Beyond Calories

Beyond just calories, the nutritional profile of banana pancakes can also vary widely. A two-ingredient version is rich in protein and potassium from the eggs and banana, while a standard recipe will be higher in carbohydrates and fat, especially if cooked in butter and topped with syrup. For example, a two-ingredient batch can have around 14 grams of protein, while a standard version with flour might only have 6 grams. Fiber content is also higher in recipes using whole wheat or almond flour.

How to Serve Banana Pancakes Healthily

Serving is the final piece of the puzzle when managing your calorie intake. Here are some smart ways to enjoy your pancakes without undoing your healthy choices:

Fresh Fruit: Top with fresh berries or extra banana slices instead of syrup.
Greek Yogurt: A dollop of plain Greek yogurt provides creaminess and extra protein.
Nut Butter (in moderation): A small drizzle of almond or peanut butter can add healthy fats and protein, but remember that a single tablespoon can contain around 100 calories.

Conclusion

Ultimately, the question of how many calories are in 2 small banana pancakes has no fixed answer. It depends on the specific ingredients and preparation. A simple, two-ingredient version can be a relatively low-calorie, high-protein choice for breakfast, while a more traditional recipe can be much higher. By being mindful of your ingredients and toppings, you can enjoy banana pancakes that align with your nutritional goals. For a reliable, low-calorie starting point, consider a simple banana and egg recipe.

Frequently Asked Questions

The lowest calorie banana pancakes are typically the two-ingredient versions, made only from mashed banana and eggs. A serving of two small pancakes from this type of recipe can contain under 250 calories.

Toppings can drastically increase the total calorie count. For example, a few tablespoons of maple syrup or a dollop of whipped cream can easily add over 100-200 calories to your meal. Healthy toppings like fresh berries or a sprinkle of cinnamon are much lower in calories.

Not necessarily. While a banana-egg version is low, other flourless recipes that use calorie-dense ingredients like almond flour can be higher in total calories, even if they are low-carb.

Using a light cooking spray adds a negligible amount of calories, typically under 10 calories. A tablespoon of butter, on the other hand, adds over 100 calories. Using spray can save over 90 calories per cooking session.

Yes, banana pancakes can fit into a healthy diet. Choosing a lower-calorie recipe, such as the two-ingredient version, and being mindful of toppings and portion size allows you to enjoy them without derailing your diet.

A medium banana contains around 105 calories, making it a relatively low-calorie and nutrient-dense ingredient that provides natural sweetness and moisture. The bulk of the calories in many recipes comes from added flour, sugar, and fat.

Yes, many banana pancake recipes are naturally gluten-free, like the two-ingredient banana-egg version. Other recipes can be made gluten-free by using alternative flours such as almond flour or oat flour.