Aunt Jemima Complete Buttermilk Pancake & Waffle Mix scores 30/100 (Poor) due to its classification as an ultra-processed food and the presence of trans fat, despite some protein and micronutrient contributions.
This mix has a FoodScore of 30/100, indicating a poor nutritional profile.
It provides 10.09g of protein and 2.31g of fiber per 100g.
A significant concern is the 1000mg of sodium per 100g and the presence of trans fat.
Classified as NOVA 4, this product is ultra-processed, unlike generic dairy.
Consider pairing with fresh fruit and lean protein to enhance nutritional value.
Scores -3 points above the dairy category average (33/100 across 5088 foods).
Aunt Jemima Complete Buttermilk Pancake & Waffle Mix receives a FoodScore of 30 out of 100, primarily driven by its classification as an ultra-processed food (NOVA 4) and the presence of trans fat. While the product does offer some nutritional positives, including 10.09g of protein and 2.31g of fiber per 100g, these are outweighed by other factors. The mix is penalized for its high sodium content, at 1000mg per 100g, which is a significant contributor to its lower score. Additionally, the ingredient list includes palm oil, which contributes to the saturated fat content, and the presence of trans fat further reduces its score. Compared to a generic dairy equivalent, which would typically be minimally processed and free of trans fats, this mix presents a less favorable nutritional profile. The enrichment with niacinamide, reduced iron, thiamin mononitrate, riboflavin, and folic acid provides some micronutrient bonuses, but these do not fully compensate for the other nutritional drawbacks.
Health benefits
What the nutrients in aunt jemima complete buttermilk pancake & waffle mix 32 ounce paper box actually do for you, grounded in established dietary science.
Source of Protein
This pancake and waffle mix provides 10.09g of protein per 100g, which can contribute to daily protein intake. Protein is essential for muscle maintenance and repair, and incorporating it into meals can help with satiety. While not a primary protein source, this amount can be a component of a meal when combined with other protein-rich foods, helping to meet daily nutritional needs.
Contains Essential Micronutrients
Aunt Jemima Complete Buttermilk Pancake & Waffle Mix is fortified with several micronutrients. Per 100g, it offers 26% DV for calcium and 22% DV for iron. Calcium is vital for bone health, while iron is crucial for oxygen transport in the body. These added nutrients can help address potential dietary gaps, especially when this product is consumed as part of a varied diet.
Provides Dietary Fiber
With 2.31g of fiber per 100g, this mix contributes a modest amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. While this amount is not exceptionally high, it is a positive aspect of the product's nutritional composition and can be increased by adding fruits or nuts to the prepared pancakes or waffles.
Aunt Jemima Complete Buttermilk Pancake & Waffle Mix scores 30/100 (Poor) due to its classification as an ultra-processed food and the presence of trans fat, despite some protein and micronutrient contributions.
How to eat it
Aunt Jemima Complete Buttermilk Pancake & Waffle Mix is typically prepared for breakfast or brunch. Consumers often combine it with water or milk to create pancakes or waffles. Common pitfalls include over-portioning and adding high-sugar toppings, which can significantly increase the overall caloric and sugar content of the meal.
To enhance the nutritional value, pair your pancakes or waffles with fresh fruits like berries or sliced bananas.
Incorporate a lean protein source such as eggs or Greek yogurt alongside your meal to improve satiety and balance macronutrients.
Be mindful of portion sizes; a serving is approximately three 4-inch pancakes. Use a measuring cup to control intake.
Opt for toppings like a small amount of pure maple syrup or a sprinkle of nuts instead of excessive sugary syrups or whipped cream.
Consider using milk instead of water when preparing the mix to slightly boost protein and calcium content.
Things to keep in mind
Consumers should be aware of several ingredients in Aunt Jemima Complete Buttermilk Pancake & Waffle Mix. The presence of sodium metabisulfite is a preservative that some individuals, particularly those with asthma, may be sensitive to. The mix also contains palm oil, which contributes to its saturated fat content. Individuals with celiac disease or gluten sensitivity should note the presence of wheat flour and wheat gluten. The product contains dried buttermilk and sodium caseinate, indicating it is not suitable for individuals with a dairy allergy. The high sodium content (1000mg per 100g) means individuals monitoring their sodium intake, such as those with hypertension, should consume this product in moderation.
Is Aunt Jemima Complete Buttermilk Pancake & Waffle Mix healthy?
Aunt Jemima Complete Buttermilk Pancake & Waffle Mix scores 30/100 (Poor) on FoodScore. While it provides some protein and micronutrients like calcium and iron, its classification as an ultra-processed food and high sodium content contribute to a lower nutritional rating. It is best consumed in moderation as part of a balanced diet.
How does Aunt Jemima Complete Buttermilk Pancake & Waffle Mix compare to other pancake mixes?
Compared to a generic, less processed pancake mix, Aunt Jemima Complete Buttermilk Pancake & Waffle Mix is classified as NOVA 4 (ultra-processed) and contains trans fat, which are significant nutritional drawbacks. Some other brands, like Bob's Red Mill Organic 7 Grain Pancake & Waffle Mix, may offer more fiber and whole grains, potentially leading to a higher FoodScore.
What is 'enriched bleached flour' in this mix?
Enriched bleached flour is wheat flour that has been processed to remove the bran and germ, then bleached. It is then 'enriched' by adding back certain B vitamins (niacinamide, thiamin mononitrate, riboflavin, folic acid) and iron, which are lost during processing. This process contributes to the product's ultra-processed classification.
What is a reasonable portion size for these pancakes?
A standard serving size is 1/3 cup (45g) of dry mix, which yields approximately three 4-inch pancakes. Being mindful of this portion size can help manage calorie and sodium intake, especially if you are watching your diet. Adding nutrient-dense toppings can make the portion more satisfying.
Can I make this mix gluten-free?
No, Aunt Jemima Complete Buttermilk Pancake & Waffle Mix contains enriched bleached wheat flour and wheat gluten, making it unsuitable for a gluten-free diet. Individuals seeking gluten-free options should look for mixes specifically labeled as such, often made with rice flour, almond flour, or other gluten-free grains.
Does this product contain added sugar?
The nutrition facts indicate 0g of added sugar per 100g. However, the ingredient list includes sugar and dextrose, which are forms of sugar. The 'added sugar' value on the label refers to sugars added during processing, not naturally occurring sugars. This discrepancy can be confusing for consumers monitoring sugar intake.