What is worse for you, pancakes or French toast?

December 24, 2025 •

4 min read

According to a 2022 survey, French toast can often have nearly double the calories and significantly higher saturated fat than a standard pancake serving at some restaurants. Yet, the definitive answer to which is 'worse' is more complex, depending heavily on preparation methods and toppings rather than the base ingredients alone.

Quick Summary

A nutritional comparison of pancakes versus French toast reveals that the 'worse' option depends on ingredients, portion sizes, and toppings. French toast typically offers more protein, while pancakes can be lower in fat, but both are often overloaded with calories from sugar and butter.

Key Points

Ingredient Matters: The 'worse' option depends entirely on the ingredients used, such as whole-grain versus white flour/bread.
French Toast Protein Advantage: French toast typically has more protein due to its higher egg content, making it a potentially more balanced choice.
Pancake Sugar Risk: Pancakes' porous nature causes them to absorb more syrup, often leading to a higher overall sugar intake.
Toppings Rule All: High-sugar toppings like syrup and whipped cream can negate any nutritional benefits in either dish. Smarter toppings like fruit are key.
Mindful Portions: Restaurant servings are often excessive in both cases, leading to high calorie counts. Smaller portions at home are recommended.
High-Fat vs. High-Carb: French toast can be higher in fat, while pancakes are often higher in carbohydrates, making the 'worse' choice subjective to dietary goals.
Preparation is Key: By making simple swaps like whole grains and less fat, both pancakes and French toast can be transformed into healthier breakfast options.

The Core Ingredients: A Nutritional Breakdown

To determine what is worse for you, pancakes or French toast, it's essential to analyze their fundamental building blocks. Pancakes are typically made from a flour-based batter, including flour, milk, eggs, baking powder, and sugar. French toast, on the other hand, starts with bread—often white bread or a richer variety like challah or brioche—soaked in a custard-like mixture of eggs, milk, and seasonings.

The most significant nutritional difference lies in the protein and fiber content. Because French toast is built on a bread base and uses more egg, it often has a higher protein count than traditional pancakes. However, this is largely dependent on the type of bread used; opting for whole-grain or whole-wheat bread can boost French toast's fiber content and improve its nutritional profile. Conversely, while standard pancakes can be lower in fat, they are typically less protein-rich unless a specific recipe uses protein powder or other high-protein ingredients.

The Calorie and Macronutrient Surprise

Surprisingly, a traditional restaurant serving of French toast can be significantly more calorie-dense than a comparable portion of pancakes. This can be attributed to the often-richer bread used, the generous use of butter in cooking, and the fact that French toast often doesn't absorb syrup as efficiently as porous pancakes, leading to less syrup being used. However, as with all things, this depends on portion size and preparation. Making either at home with healthier ingredients, like whole-grain flour or bread, can drastically reduce the total calorie load.

The Sugar and Syrup Factor

One of the most detrimental aspects of both breakfasts is the topping. Dousing either dish in copious amounts of high-fructose corn syrup, powdered sugar, or whipped cream can transform an otherwise moderate breakfast into a sugar-laden dessert. Pancakes, due to their sponge-like texture, tend to absorb a lot of syrup, potentially leading to a higher sugar intake. For a healthier option, consider topping with fresh fruit, a sprinkle of cinnamon, or a small drizzle of pure maple syrup.

Comparison Table: Pancakes vs. French Toast (Standard Restaurant Servings)


Feature	Pancakes (Typical)	French Toast (Typical)
Calories	Lower to Moderate (approx. 500)	Higher (can reach 990 or more)
Protein	Lower (unless modified)	Higher (due to more eggs)
Fiber	Lower (with white flour)	Higher (with whole-grain bread)
Fat	Lower	Significantly Higher
Sugar Load Potential	High (due to syrup absorption)	High (due to rich toppings)
Nutritional Flexibility	High (easy to sub flours)	High (easy to sub bread)

How to Make Both a Healthier Choice

The real secret to enjoying these breakfast staples without the guilt lies in mindful preparation. The 'what is worse for you' question is ultimately moot when you have control over the ingredients. Here are some actionable tips:

Swap for Whole Grains: Use whole-wheat flour for pancakes or whole-grain bread for French toast to increase fiber content and promote satiety.
Boost Protein: For pancakes, add protein powder, Greek yogurt, or nuts to the batter. For French toast, simply use more eggs in the custard mix.
Watch the Fat: Use a non-stick pan or a very light spritz of cooking spray instead of butter. Opt for low-fat or skim milk in your recipes.
Downsize Portions: A standard restaurant portion can be massive. Reduce your serving size and load up on healthier accompaniments.
Choose Smarter Toppings: Instead of sugary syrups, use fresh berries, cinnamon, a spoonful of Greek yogurt, or a light drizzle of pure maple syrup.

The Final Verdict: It's All in the Details

So, what is worse for you, pancakes or French toast? The answer isn't a simple choice between one or the other. In their most traditional, restaurant-style forms, French toast often packs a heavier calorie and saturated fat punch, while pancakes are more prone to a sugar overload from absorbed syrup. However, the real determinant of a breakfast's health is the ingredients and preparation method. A plate of French toast made with whole-grain bread and topped with fresh fruit can be a more balanced, protein-rich meal than a stack of white-flour pancakes covered in syrup. The key is mindful consumption and prioritizing nutrition over indulgence.

Ultimately, neither is inherently 'worse' if enjoyed in moderation and prepared with a focus on healthy substitutions. Understanding the nutritional pros and cons of each allows you to make an informed decision that best fits your dietary goals. For further reading on making healthier choices, you can explore resources on Nutrition Australia's website.

A Better Breakfast Awaits

Making small adjustments can transform your favorite morning meal into a nutritious, guilt-free start to your day. Whether you prefer the fluffy stack or the custard-soaked slice, a healthier version is within reach with just a few swaps and conscious choices. The power is in your hands—or, more accurately, in your pantry.

Healthier Pancake and French Toast Recipes

Healthier Pancakes:

Swap all-purpose flour for whole-wheat or oat flour.
Use unsweetened almond milk or skim milk to reduce calories and fat.
Substitute some of the liquid with Greek yogurt for an extra protein boost.
Add mashed bananas or berries to the batter for natural sweetness and extra fiber.

Healthier French Toast:

Start with whole-grain or sprouted bread for higher fiber.
Use a higher ratio of egg to milk for more protein and less fat.
Cook in a non-stick pan with a minimal amount of coconut oil or butter.
Top with fresh berries, cinnamon, and a dollop of low-fat cottage cheese or Greek yogurt.

Frequently Asked Questions

For weight loss, a homemade French toast made with whole-grain bread and topped with fresh fruit can be better due to its higher protein and fiber content, which helps you feel full longer. Pancakes made with whole-wheat flour and limited sugary toppings can also be a good option.

The total sugar content depends mostly on the toppings. However, pancakes tend to absorb more syrup, so if both are drenched in syrup, the pancakes will likely have a higher overall sugar content.

To make pancakes healthier, use whole-wheat or oat flour, replace some milk with Greek yogurt for protein, and top with fresh fruit instead of sugary syrup.

For healthier French toast, use whole-grain or sprouted bread, reduce the amount of butter used for cooking, and serve with fresh berries and cinnamon instead of powdered sugar.

Pancakes can be lower in fat than French toast, especially if a lean milk is used. However, the fat content can increase significantly with toppings like butter and high-fat spreads.

Yes, using low-fat or skim milk is a simple and effective way to reduce the calorie and fat content in both pancake batter and French toast custard.

Healthy topping alternatives include fresh berries, sliced bananas, a sprinkle of cinnamon, a dollop of Greek yogurt, or a small amount of pure maple syrup.