Aunt Jemima Buttermilk Pancake & Waffle Mix scores 56/100 (Decent) on FoodScore, primarily due to its **high sodium content** despite some beneficial micronutrients.
This mix scores 56/100, indicating it's a decent option but has nutritional trade-offs.
A significant concern is its high sodium content, at 1408.82mg per 100g.
It provides 23% DV for calcium and 24% DV for iron per 100g.
As a NOVA class 3 processed food, it contains more refined ingredients than a generic dairy equivalent.
Consider portion control and pairing with low-sodium, high-protein foods to balance your meal.
Scores +23 points above the dairy category average (33/100 across 5088 foods).
Aunt Jemima Buttermilk Pancake & Waffle Mix achieves a FoodScore of 56 out of 100, placing it in the 'Decent' category. This score is influenced by both positive and negative nutritional factors. On the positive side, the mix receives bonuses for its protein content, providing 11.79g per 100g, and its fiber content of 2.9g per 100g. It also earns points for several micronutrients, including 23% DV for calcium, 24% DV for iron, and 30% DV for folate per 100g, which are contributed by ingredients like calcium carbonate and enriched flour. However, significant penalties are applied due to its high sodium content, which stands at 1408.82mg per 100g, a substantial amount for a single food item. Additionally, as a NOVA class 3 processed food, it incurs a penalty for its degree of processing, indicating it contains ingredients not typically found in a home kitchen. Compared to a generic dairy equivalent, this mix is higher in sodium and contains more refined carbohydrates.
Health benefits
What the nutrients in aunt jemima buttermilk pancake & waffle mix 32 ounce box actually do for you, grounded in established dietary science.
Source of Essential Minerals
This pancake and waffle mix contributes to your intake of important minerals. Per 100g, it provides 23% of the Daily Value for calcium and 24% for iron. Calcium is crucial for bone health and muscle function, while iron is vital for oxygen transport in the blood and energy metabolism. These minerals are incorporated through ingredients like enriched bleached flour and calcium carbonate, making the mix a convenient way to boost intake of these specific nutrients.
Contribution to Folate Intake
Aunt Jemima Buttermilk Pancake & Waffle Mix offers a notable amount of folate, with 30% of the Daily Value per 100g. Folate, a B vitamin, is essential for cell division and the formation of red blood cells. Adequate folate intake is particularly important for individuals of childbearing age, as it plays a key role in fetal development. The presence of enriched flour in the mix contributes to this folate content.
Provides Dietary Fiber
With 2.9g of fiber per 100g, this mix contributes to your daily fiber intake. Dietary fiber is important for digestive health, helping to maintain regularity and promote satiety. While not a primary source of fiber, this amount can still be a part of a balanced diet when combined with other fiber-rich foods. The fiber content in the mix comes from the enriched bleached wheat flour.
Aunt Jemima Buttermilk Pancake & Waffle Mix scores 56/100 (Decent) on FoodScore, primarily due to its high sodium content despite some beneficial micronutrients.
How to eat it
Aunt Jemima Buttermilk Pancake & Waffle Mix is typically used to prepare breakfast or brunch items like pancakes and waffles. It's a convenient option for a quick meal, often served with toppings such as syrup, fruit, or whipped cream. A common portion size for pancakes is 2-3 medium-sized pancakes.
To enhance the nutritional profile, pair your pancakes or waffles with lean protein sources like eggs or Greek yogurt.
Incorporate fresh or frozen fruits, such as berries or sliced bananas, to add fiber and vitamins without increasing sodium.
Be mindful of high-sodium toppings like bacon or certain breakfast sausages; opt for lower-sodium alternatives.
Consider using a smaller portion of the mix and supplementing with whole grains or oats in your batter to increase fiber content.
Things to keep in mind
Consumers should be aware of the high sodium content in Aunt Jemima Buttermilk Pancake & Waffle Mix, which is 1408.82mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should consume this product in moderation. The mix contains enriched bleached flour, which is a refined grain and may not be suitable for those seeking whole grain options. Additionally, the ingredient list includes 'Dried Buttermilk,' indicating the presence of milk, which is an allergen. Individuals with wheat or milk allergies should avoid this product.
Is Aunt Jemima Buttermilk Pancake & Waffle Mix healthy?
Aunt Jemima Buttermilk Pancake & Waffle Mix scores 56/100, placing it in the 'Decent' category. While it provides some beneficial micronutrients like calcium, iron, and folate, its high sodium content is a significant nutritional drawback. It can be part of a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does Aunt Jemima Buttermilk Pancake & Waffle Mix compare to other pancake mixes?
Compared to a generic pancake mix, Aunt Jemima Buttermilk Pancake & Waffle Mix has a similar nutritional profile, often characterized by refined grains and varying sodium levels. For example, some 'complete' pancake mixes like Bisquick Original Pancake & Waffle Mix also contain enriched flour and significant sodium. Always check the nutrition label for specific comparisons, especially for sodium and fiber content.
What is 'Enriched Bleached Flour' and how does it affect the nutritional value?
'Enriched Bleached Flour' is wheat flour that has had nutrients like niacin, reduced iron, thiamin mononitrate, riboflavin, and folic acid added back after processing. While enrichment restores some lost nutrients, it is still a refined grain. This means it lacks the fiber and other beneficial compounds found in whole wheat flour, which can impact satiety and blood sugar response.
What is a reasonable portion size for pancakes or waffles made with this mix?
A reasonable portion size for pancakes or waffles made with this mix typically ranges from 2 to 3 medium-sized items. Given the high sodium content, it's advisable to be mindful of portion sizes to manage your overall daily sodium intake. Pairing with fruits and lean proteins can help create a more balanced meal.
Can this mix be used for purposes other than pancakes and waffles?
Yes, this mix can be adapted for other recipes, such as quick breads, muffins, or even as a coating for fried foods. However, remember that its nutritional profile, particularly the sodium content, will carry over into these other applications. Always consider the overall nutritional impact when incorporating it into different dishes.