Aunt Jemima Original Pancake & Waffle Mix 1 Pound Box
Aunt Jemima Original Pancake & Waffle Mix scores 51/100, placing it in the 'Decent' category. Its high sodium content is the primary factor preventing a higher score.
This Aunt Jemima mix has a FoodScore of 51/100, indicating a decent nutritional profile.
It provides 8.51g of protein and 2.1g of fiber per 100g, contributing positively to its score.
A significant concern is the high sodium content at 1570.21mg per 100g.
Compared to generic pancake mixes, this product's nutritional profile is similar.
Consider portion control and pairing with low-sodium, high-fiber toppings to balance the meal.
Scores +9 points above the other category average (42/100 across 979 foods).
Aunt Jemima Original Pancake & Waffle Mix achieved a FoodScore of 51 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and areas of concern. On the positive side, the mix receives bonuses for its protein content, providing 8.5g per 100g, and fiber at 2.1g per 100g. It also gains points for several micronutrients, including calcium (16% DV), iron (21% DV), and folate (21% DV), which are often added during the enrichment process of bleached wheat flour. However, significant penalties are incurred due to its high sodium content, measured at 1570.2mg per 100g, which is a considerable amount. Additionally, as a NOVA class 3 food, it is categorized as processed, leading to a deduction in its overall score. This product contains 0g of added sugar per 100g, which is a positive aspect. Compared to a generic unbranded pancake mix, Aunt Jemima Original Pancake & Waffle Mix presents a largely comparable nutritional profile, with similar contributions from macronutrients and micronutrients, and similar processing levels.
Health benefits
What the nutrients in aunt jemima original pancake & waffle mix 1 pound box actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
This pancake and waffle mix provides several essential micronutrients, notably iron (21% DV) and folate (21% DV) per 100g serving. Iron is crucial for oxygen transport in the blood and energy production, while folate is vital for cell growth and DNA synthesis. The presence of calcium (16% DV) also contributes to bone health. These nutrients are often added back to enriched flour during processing, making this mix a convenient way to contribute to daily intake of these specific vitamins and minerals.
Contribution to Protein Intake
Aunt Jemima Original Pancake & Waffle Mix offers 8.51g of protein per 100g. While not a primary protein source, this amount can contribute to your daily protein needs, especially when combined with other protein-rich foods. Protein is essential for muscle repair and growth, and for the production of enzymes and hormones. Incorporating this mix into a meal that includes additional protein sources, such as eggs or dairy, can create a more balanced and satisfying breakfast.
Modest Fiber Content
With 2.1g of fiber per 100g, this mix provides a modest amount of dietary fiber. While not a high-fiber food, this contribution is still beneficial. Dietary fiber is important for digestive health, helping to maintain bowel regularity and potentially contributing to feelings of fullness. To further enhance the fiber content of your meal, consider adding fruits, nuts, or seeds to your pancakes or waffles.
Aunt Jemima Original Pancake & Waffle Mix scores 51/100, placing it in the 'Decent' category. Its high sodium content is the primary factor preventing a higher score.
How to eat it
Pancake and waffle mixes like Aunt Jemima Original 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.
To reduce the overall sodium of your meal, opt for low-sodium toppings like fresh fruit instead of high-sodium bacon or sausage.
Increase the protein content by mixing in egg whites or protein powder into the batter, or serving with Greek yogurt.
Enhance fiber by adding berries, sliced bananas, or a sprinkle of chia seeds to the batter or as a topping.
Be mindful of portion sizes, as the sodium content can accumulate quickly; consider making smaller pancakes or waffles.
Pair with a glass of milk or a plant-based alternative to add more calcium and other micronutrients to your meal.
Things to keep in mind
This product contains wheat ingredients as declared on the label, which is important for individuals with wheat allergies or celiac disease. The manufacturer also states it 'MAY CONTAIN TRACES OF MILK, EGG AND SOY,' indicating potential cross-contamination risks for those with severe allergies to these ingredients. The high sodium content, primarily from sodium bicarbonate and sodium aluminum phosphate, is a significant consideration, especially for individuals monitoring their sodium intake due to blood pressure concerns. While there are no artificial colors or sweeteners, the processing level (NOVA 3) suggests it is a processed food, which some consumers prefer to limit in their diet. Always consult the full ingredient list if you have specific dietary restrictions or sensitivities.
Is Aunt Jemima Original Pancake & Waffle Mix healthy?
Aunt Jemima Original Pancake & Waffle Mix has a FoodScore of 51/100, placing it in the 'Decent' category. While it provides some beneficial micronutrients like iron and folate, and a moderate amount of protein and fiber, 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 toppings.
How does Aunt Jemima Original Pancake & Waffle Mix compare to other brands?
Compared to other conventional pancake and waffle mixes, such as Betty Crocker Original Pancake & Waffle Mix, Aunt Jemima Original Pancake & Waffle Mix has a similar nutritional profile. Both typically contain enriched flour, sugar, leavening agents, and similar levels of sodium. Some brands may offer whole grain versions, which would provide more fiber and a higher FoodScore.
What is 'Enriched Bleached Flour' and why is it in this mix?
Enriched Bleached Flour is wheat flour that has had certain B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron added back after processing. The 'bleached' aspect refers to a treatment that whitens the flour and alters its baking properties. It's a common ingredient in many baked goods and mixes to improve texture and nutritional content.
What is a reasonable portion size for pancakes or waffles made from this mix?
A reasonable portion size depends on individual dietary needs and activity levels. Generally, two to three medium-sized pancakes or one to two waffles made from this mix can be considered a single serving. Remember to account for the nutritional impact of toppings like syrup, butter, or whipped cream, which can significantly increase calorie, sugar, and fat content.
Can I make this mix more nutritious?
Yes, you can enhance the nutritional value of pancakes or waffles made from this mix. Consider adding fresh or frozen fruits like berries or sliced bananas for extra fiber and vitamins. You can also incorporate a scoop of protein powder or serve with a side of eggs or Greek yogurt to boost the protein content. Using less syrup or opting for sugar-free alternatives can also reduce added sugar intake.
Is this mix suitable for people with allergies?
This mix contains wheat ingredients and the label states it 'MAY CONTAIN TRACES OF MILK, EGG AND SOY.' Individuals with allergies to wheat, milk, egg, or soy should exercise caution. Always review the ingredient list and allergen statement carefully. For severe allergies, it's best to choose products explicitly labeled as free from these allergens to avoid cross-contamination risks.