Aunt Jemima Buttermilk Pancake & Waffle Mix scores 53/100 (Decent) primarily due to its **high sodium content** and classification as an ultra-processed food, despite providing some beneficial micronutrients.
Aunt Jemima Buttermilk Pancake & Waffle Mix has a FoodScore of 53/100, placing it in the 'Decent' category.
This mix provides 11.11g of protein and 2.2g of fiber per 100g, contributing positively to its score.
The most significant concern is its high sodium content at 1000mg per 100g.
As a NOVA class 4 food, it is considered ultra-processed, which impacts its overall nutritional evaluation.
Consider portion control and pairing with fresh ingredients to balance the nutritional profile.
Scores +20 points above the dairy category average (33/100 across 5088 foods).
Aunt Jemima Buttermilk Pancake & Waffle Mix achieves a FoodScore of 53 out of 100, indicating a 'Decent' nutritional profile. The score is influenced by both positive and negative factors. On the positive side, the mix provides 11.11g of protein and 2.2g of fiber per 100g, earning bonus points. It also contributes significantly to micronutrient intake, offering 17% DV for calcium, 22% DV for iron, and 22% DV for folate per 100g. However, the product faces penalties due to its high sodium content, at 1000mg per 100g, which is a substantial amount. Furthermore, its classification as a NOVA class 4 food, meaning it is ultra-processed, incurs a significant penalty. The presence of partially hydrogenated soybean oil also indicates a processing step that can be a concern. Compared to a generic dairy equivalent, which would typically be less processed and lower in sodium, this mix presents a more complex nutritional picture due to its formulation for convenience and shelf stability.
Health benefits
What the nutrients in aunt jemima buttermilk pancake & waffle mix 36.7 ounce paper box actually do for you, grounded in established dietary science.
Source of Essential Minerals
This pancake and waffle mix contributes to your intake of several essential minerals. Per 100g, it provides 222mg of calcium, meeting 17% of the Daily Value, which is important for bone health. It also offers 4mg of iron, fulfilling 22% of the Daily Value, a crucial mineral for oxygen transport in the body. These micronutrients are added through enrichment, making the mix a convenient way to supplement dietary intake for individuals who may not get enough from other sources.
Provides Protein and Fiber
Aunt Jemima Buttermilk Pancake & Waffle Mix offers a notable amount of protein and fiber. With 11.11g of protein per 100g, it can contribute to muscle maintenance and satiety. The 2.2g of fiber per 100g supports digestive health and can help regulate blood sugar levels. While these amounts are not exceptionally high, they are beneficial additions to a meal, especially when combined with other protein and fiber-rich ingredients.
Enriched with B Vitamins
The enriched bleached flour in this mix means it contains added B vitamins, specifically niacin, thiamin mononitrate, riboflavin, and folic acid. Per 100g, it provides 22% of the Daily Value for folate, which is vital for cell growth and development. These B vitamins play crucial roles in energy metabolism and overall cellular function, helping the body convert food into energy effectively.
Aunt Jemima Buttermilk Pancake & Waffle Mix scores 53/100 (Decent) primarily due to its high sodium content and classification as an ultra-processed food, despite providing some beneficial micronutrients.
How to eat it
Pancake and waffle mixes like Aunt Jemima are typically used to prepare breakfast or brunch items. They are often served with toppings such as syrup, fruit, or whipped cream. A common portion size for pancakes is two to three medium-sized pancakes, which can quickly add up in calories and sodium depending on preparation and toppings.
To enhance the nutritional value, mix in fresh fruit like berries or sliced bananas into the batter before cooking.
Pair your pancakes or waffles with a source of lean protein, such as eggs or Greek yogurt, to create a more balanced meal.
Be mindful of toppings; opt for a small amount of pure maple syrup instead of high-fructose corn syrup-based syrups, and consider adding nuts or seeds for healthy fats and fiber.
Consider using a smaller portion of the mix and supplementing with whole grain flour to increase fiber content and reduce the overall sodium per serving.
Things to keep in mind
Consumers should be aware of several aspects of Aunt Jemima Buttermilk Pancake & Waffle Mix. The product contains wheat and milk ingredients, which are common allergens, and may contain traces of egg, as stated on the label. Individuals with celiac disease or gluten sensitivity should avoid this product due to the presence of wheat flour. The high sodium content (1000mg per 100g) is a significant concern, particularly for individuals monitoring their sodium intake due to blood pressure management or other health conditions. The ingredient list also includes partially hydrogenated soybean oil, which is a source of trans fats, although the label states 0g trans fat per 100g, trace amounts can still be present. The mix is also considered ultra-processed (NOVA class 4), indicating a formulation with multiple industrial ingredients.
Is Aunt Jemima Buttermilk Pancake & Waffle Mix healthy?
Aunt Jemima Buttermilk Pancake & Waffle Mix scores 53/100, placing it in the 'Decent' category. While it provides some beneficial nutrients like protein, fiber, calcium, and iron, its high sodium content and classification as an ultra-processed food are factors to consider. It can be part of a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does Aunt Jemima compare to other pancake mixes?
Compared to a generic, less processed pancake mix, Aunt Jemima Buttermilk Pancake & Waffle Mix may have a similar or higher sodium content due to its formulation for convenience. For instance, some whole wheat pancake mixes, like those from Bob's Red Mill, might offer higher fiber content and potentially lower sodium, depending on the specific product. Always check the nutrition facts panel for direct comparisons.
What is 'partially hydrogenated soybean oil' and why is it in the mix?
Partially hydrogenated soybean oil is a type of fat that has undergone a process to make it more solid at room temperature and extend shelf life. Historically, it was a source of trans fats, which are linked to heart disease. While the label states 0g trans fat, trace amounts can still be present. It's included for texture and stability in the mix.
What is a reasonable portion size for this pancake mix?
The nutrition information provided is per 100g of the dry mix. A typical serving of pancakes or waffles made from this mix might be around 50-75g of dry mix, yielding 2-3 medium pancakes. It's important to consider the total calorie and sodium intake from your prepared meal, including any toppings, to align with your dietary goals.
Can this mix be used for other recipes besides pancakes and waffles?
Yes, pancake mixes like Aunt Jemima can often be used as a base for other baked goods. Some common uses include making muffins, quick breads, or even as a coating for fried foods. However, be mindful that the leavening agents and sugar content are optimized for pancakes and waffles, so adjustments might be needed for other recipes.