Aunt Jemima Original Pancake & Waffle Mix 32 Ounce Box
Aunt Jemima Original Pancake & Waffle Mix scores 51/100 (Decent). Its high sodium content is the most significant factor impacting its overall nutritional score.
Aunt Jemima Original Pancake & Waffle Mix receives a FoodScore of 51/100.
The mix provides 8.51g of protein and 2.1g of fiber per 100g serving.
A major concern is the high sodium content at 1570.21mg per 100g.
This product is classified as NOVA 3 (processed), similar to many other pancake mixes.
Consider pairing with fresh fruit and a protein source to improve meal balance.
Scores +9 points above the other category average (42/100 across 979 foods).
Aunt Jemima Original Pancake & Waffle Mix achieves a FoodScore of 51 out of 100, placing it in the 'Decent' category. This score reflects a balance of some beneficial nutrients and notable drawbacks. On the positive side, the mix contributes to micronutrient intake, earning 10 bonus points for its content of calcium (16% DV), iron (21% DV), and folate (21% DV), largely due to the enriched bleached flour. It also receives bonus points for its protein content, providing 8.51g per 100g, and a modest 2.1g of fiber. However, the primary detractor is its very high sodium content, which stands at 1570.21mg per 100g, incurring a significant 9-point penalty. This is a common characteristic of many convenience mixes. Furthermore, as a NOVA 3 classified food, indicating it is processed, it receives a 5-point penalty. Compared to a generic unbranded pancake mix, Aunt Jemima Original Pancake & Waffle Mix performs similarly, with both typically featuring enriched grains and higher sodium levels.
Health benefits
What the nutrients in aunt jemima original pancake & waffle mix 32 ounce box actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
This pancake and waffle mix is a source of several important micronutrients. Per 100g, it provides 16% DV for calcium, 21% DV for iron, and 21% DV for folate. These nutrients are primarily contributed by the enriched bleached flour, which has vitamins and minerals added back after processing. Calcium is important for bone health, iron is crucial for oxygen transport, and folate plays a role in cell division. Incorporating foods with these nutrients can help meet daily requirements, especially when combined with other nutrient-dense ingredients.
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 goals, particularly when combined with other protein-rich foods. Protein is essential for muscle repair and growth, and for producing enzymes and hormones. Pairing pancakes or waffles made from this mix with eggs, yogurt, or lean meats can create a more balanced meal that supports satiety and overall nutritional needs.
Contains Dietary Fiber
The mix provides 2.1g of fiber per 100g. Although this is a modest amount, dietary fiber is important for digestive health and can help regulate blood sugar levels. Fiber adds bulk to the diet, which can promote feelings of fullness and support regular bowel movements. To enhance the fiber content of a meal made with this mix, consider adding fresh fruits like berries or sliced bananas, or incorporating whole grains into your diet at other meals.
Aunt Jemima Original Pancake & Waffle Mix scores 51/100 (Decent). Its high sodium content is the most significant factor impacting its overall nutritional score.
How to eat it
Pancakes and waffles made from Aunt Jemima Original Pancake & Waffle Mix are typically consumed for breakfast or brunch. A common serving size might be two to three medium pancakes. It's important to consider what you pair them with, as this can significantly impact the overall nutritional profile of your meal.
To create a more balanced meal, serve pancakes or waffles with fresh fruit and a source of protein like eggs, Greek yogurt, or nuts.
Be mindful of toppings; opt for small amounts of maple syrup or honey, and consider fruit purees or unsweetened applesauce for flavor.
Consider using half the recommended mix and supplementing with whole wheat flour to increase fiber and nutrient density.
Watch portion sizes to manage calorie and sodium intake, especially if consuming multiple pancakes or waffles.
Things to keep in mind
This product contains enriched bleached flour, which means it is made from refined grains. Individuals with celiac disease or gluten sensitivity should avoid this product as it contains wheat ingredients. The label also states it 'MAY CONTAIN TRACES OF MILK, EGG AND SOY,' which is important for individuals with severe allergies to these ingredients. The high sodium content (1570.21mg per 100g) is a significant concern for individuals monitoring their sodium intake, such as those with hypertension or heart conditions. While the product does not contain added sugar, consumers should be aware of the sugar content from other ingredients and any added sugars from toppings.
Is Aunt Jemima Original Pancake & Waffle Mix healthy?
Aunt Jemima Original Pancake & Waffle Mix scores 51/100, which is considered 'Decent' by FoodScore standards. While it provides some micronutrients like iron and calcium, its high sodium content is a notable drawback. It is best consumed in moderation and as part of a balanced meal with other nutrient-dense foods.
How does Aunt Jemima Original Pancake & Waffle Mix compare to other brands?
Compared to other popular pancake mixes like Bisquick Original Pancake & Baking Mix, Aunt Jemima Original Pancake & Waffle Mix has a similar nutritional profile, often featuring enriched flours and higher sodium levels. Many mixes in this category are processed and designed for convenience, so their scores tend to be comparable. For a higher score, look for mixes with whole grains and lower sodium.
What does 'enriched bleached flour' mean in the ingredient list?
'Enriched bleached flour' means that the wheat flour has been refined, removing the bran and germ, and then bleached. During enrichment, certain B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron are added back to compensate for losses during processing. This process contributes to the micronutrient bonuses seen in this product.
What is a typical serving size for pancakes made with this mix?
While the nutritional information is provided per 100g of dry mix, a typical serving of prepared pancakes might be two to three medium-sized pancakes. It's important to consider that toppings like syrup, butter, or whipped cream will add additional calories, sugars, and fats to your meal. Adjust your portion based on your dietary needs and activity level.
Can I make this mix healthier?
Yes, you can enhance the nutritional value of pancakes or waffles made with this mix. Try adding fresh fruits like berries or sliced bananas to the batter or as a topping. You can also incorporate a scoop of protein powder into the mix or serve with a side of eggs or Greek yogurt to boost protein content and satiety. Using less syrup and more fruit can also reduce overall sugar intake.