What's Healthier: Pancakes vs. Waffles vs. French Toast vs. Crepes

What's Healthier: Pancakes vs. Waffles vs. French Toast vs. Crepes

by Conlan Foy in Wildgrain Blog

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.

Pancakes, waffles, french toast, and crepes all make for a fantastic brunch order, but each bring their own pros and cons to the table. If you have ever wondered which option you should opt for, in this article we stack them side-by-side to see who should win a place on your breakfast plate. 

Which is healthier to eat, pancakes or waffles or french toast or crepes?

When comparing pancakes, waffles, french toast, and crepes, the healthiest options often depends on ingredients, preparation, portion size, and toppings used. 

Starting with the least calorie dense, a single crepe is typically the lowest in calories, fat, and sugar because it is so thin – however crepes are often filled with rich ingredients and eating just one is usually unrealistic. 

Crepes' thicker cousin, pancakes, are higher in carbs than a crepe but lower in fat and calories than a waffle of similar size. Waffles are often higher in calories, fat, and sugar than pancakes because the batter includes extra fat and sugar in order to create the crispy exterior that we all love. 

French toast is often very high in calories and fat because to get the rich flavor and texture, thick slices of enriched breads, such as brioche, are used. Additionally, french toast is pan fried in butter which can lead to a single serving of french toast being nearly double the calories of a plate of pancakes. 

While none of these options is overly healthy, excluding foods from your diet (unless medically necessary) only makes you crave them more. All of these options can fit into a healthy diet in moderation. 

Which has the most carbs, waffles or pancakes or french toast or crepes?

Assuming you are enjoying a standard serving of each, crepes are the lowest in carbs. A single 10-inch crepe contains around 13 grams of carbohydrates. Pancakes and waffles have similar carbohydrate content, but pancakes have slightly less carbs than waffles. A 3.5-ounce pancake has around 40 grams of carbohydrates, compared to the same size waffle which has about 50 grams of carbs. Waffles' denser and crispier texture often comes from adding more sugar to the batter, thus increasing the carbohydrate content. 

French toast, especially when made in a traditional manner, has the highest carb count. The bread used in traditional french toast is thickly sliced enriched bread, such as brioche, which has added sugar, milk, and eggs. A single serving of french toast often has significantly more carbs than pancakes or waffles even before toppings are added. 

Which has the most calories, pancakes or french toast or crepes or waffles?

Similar to carbohydrate content, crepes have the lowest calorie content as they are the thinnest of the four. A 10-inch crepe has around 90 calories, however this is also influenced by what the crepe is filled and topped with. 

A serving of pancakes is typically lower in calories than waffles or french toast of a similar size. However, add-ins such as chocolate chips, and toppings such as syrup and whipped cream can drive up the caloric content quickly. Waffles contain more fat and carbohydrates than pancakes and crepes and due to this are more calorie dense than a pancake of similar size. 

The thick slices of enriched bread soaked in egg custard and then fried in butter make french toast the highest in calories by a mile. A single slice of french toast can be well over 200 calories, even before toppings are added. 

Which is better for a diabetic, crepes or pancakes or waffles or french toast?

The best option for a diabetic is one that fits within their diet while keeping carbohydrate content low. Any of these dishes can be prepared in a way that is diabetic friendly by focusing on whole grains, adding protein, and minimizing sugar. 

Crepes use minimal flour meaning they have the lowest carbohydrate content. Substituting white flour for whole-wheat flour will help slow sugar absorption by increasing the fiber content. Additionally, filling crepes with protein rich options such as cottage cheese or lean proteins will also help you feel fuller for longer and reduce cravings by reducing blood sugar spikes.

Pancakes and waffles are made from similar batter, and substituting white flour for whole-wheat flour would also be beneficial, as whole-wheat flour helps reduce blood sugar spikes. An easy way to increase protein content of pancakes and waffles is to add a scoop of your favorite protein powder to the batter. 

French toast often has the highest glycemic impact, meaning it will cause the highest spikes in blood sugar. Subbing enriched bread for whole wheat bread, and cooking the dish in margarine or cooking spray instead of butter will help reduce the carbohydrate content and thus blood sugar spikes. 

Which is the best for weight loss, french toast or pancakes or waffles or crepes?

The best option for weight loss is one that fits within your diet. Any of these dishes can be prepared in a way that is beneficial for weight loss by focusing on whole grains, adding protein, and minimizing sugar. 

For crepes, substituting white flour for whole-wheat flour increases the fiber content which will help slow sugar absorption and will reduce snacking and cravings - important when trying to lose weight and stay in a caloric deficit. Topping crepes with a high protein choice such as cottage cheese will also aid in helping increase satiety and keeping you in a caloric deficit.

Pancakes and waffles are made from similar batter, and substituting white flour for whole-wheat flour would also be beneficial, as whole-wheat flour increases fiber content. An easy way to increase protein content of waffles and pancakes is to add your favorite protein powder to the batter. Both of these options will help you feel fuller for longer and keep you in a caloric deficit which is necessary for weight loss. 

For french toast, subbing enriched bread for whole wheat bread, and cooking the dish in margarine or cooking spray instead of butter will help reduce the caloric content of the dish. Of all of the breakfast options, french toast is the hardest to modify, but try adding an extra egg to the batter or reducing the amount of syrup you use. Both of these switches will help you reduce the caloric content of the dish and keep you in a caloric deficit. 

Can you still eat pancakes, waffles, french toast, and crepes when trying to lose weight?

You can still enjoy waffles, french toast, pancakes and crepes when trying to lose weight, but making smart switches to increase fiber and protein content are vital. Additionally, using sugar free syrups, or swapping syrup all together for fruit as a topping are great ways to lower caloric content to remain in a caloric deficit. Another quick switch to reduce calories is using margarine or cooking spray to cook your dish, and be sure to keep an eye on portion sizes. 

Which is healthier: pancakes or waffles?

Pancakes are slightly healthier than waffles in a head to head comparison. Pancakes use slightly less sugar and fat in the batter, making them lower in calories. However, healthfulness depends on ingredients, toppings, and preparation. Whether you are choosing waffles or pancakes, homemade is best since you can control the ingredients and toppings. 

Which is healthier: french toast or crepes? 

Crepes take the cake in this comparison - crepes are generally healthier than french toast. Crepes are lower in calories, fat, and carbohydrates. Additionally, crepes can easily be filled with vegetables, lean proteins, or fruits to make a balanced meal. French toast is high in fat, carbohydrates, and calories, but just as with pancakes and waffles, homemade is best. Being able to substitute the high calorie ingredients for healthier options can help even out the score. 

Which is healthier: pancakes or crepes?

Crepes are typically healthier than pancakes because they are thinner, reducing calories and carbohydrates. However, the final verdict depends on what you choose to pair it with. A whole-grain pancake with a side of fruit is a more filling meal than a crepe with a high-sugar filling or topping. 

What is the healthiest bread for french toast?

The healthiest bread for french toast is one that you enjoy and that fits into your diet. Good options include whole-grain bread, sourdough bread, or sprouted grain breads. The throughline in these choices is higher fiber and protein content which lessen glycemic impact, aid in digestion, and keep you full and satisfied for longer. 

Where can I buy the best fresh bread and pasta online?

At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular products include maple belgian waffles, sourdough whole wheat, and fresh tonnarelli pasta.  Learn more about Wildgrain and our artisanal baking and cooking methods.

About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.

This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.

Tags: Healthy Eating
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