Aunt Jemima The Original Pancake & Waffle Mix 5 Pound Box
Aunt Jemima The Original Pancake & Waffle Mix scores 51/100 (Decent) on FoodScore. Its primary nutritional concern is its high sodium content, significantly impacting its overall score.
This product receives a FoodScore of 51/100, indicating a decent nutritional profile.
It provides 8.5g of protein and 2.1g of fiber per 100g, contributing positively to its score.
A significant penalty is applied due to 1570.21mg of sodium per 100g.
As a NOVA 3 processed food, it scores lower than a generic, unprocessed pancake mix.
Consider portion control and pairing with low-sodium, high-protein additions to balance its nutritional impact.
Scores +9 points above the other category average (42/100 across 979 foods).
Aunt Jemima The Original Pancake & Waffle Mix achieves a FoodScore of 51 out of 100, placing it in the 'Decent' category. The score is influenced by several factors, both positive and negative. On the positive side, the mix receives bonus points for its protein content, providing 8.51g per 100g, and 2.1g of fiber. It also gains points for several micronutrients, including 16% DV for calcium, 21% DV for iron, and 21% DV for folate per 100g. However, significant penalties are incurred, primarily due to its high sodium content of 1570.21mg per 100g, which is a major detractor. Additionally, as a NOVA 3 classified food, indicating it is processed, it receives a penalty. The inclusion of enriched bleached flour and sugar contributes to its processed nature. Compared to a generic, unbranded pancake mix, Aunt Jemima's mix has a similar nutritional profile, with the high sodium content being a consistent factor in many commercial mixes.
Health benefits
What the nutrients in aunt jemima the original pancake & waffle mix 5 pound box actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
Aunt Jemima The Original Pancake & Waffle Mix contributes to your daily intake of several important micronutrients. Per 100g, it provides 16% of the Daily Value for calcium, which is crucial for bone health and muscle function. It also offers 21% of the Daily Value for iron, essential for oxygen transport in the blood and preventing anemia. Furthermore, it supplies 21% of the Daily Value for folate, a B vitamin vital for cell growth and development.
Provides Protein for Satiety
This pancake and waffle mix contains 8.51g of protein per 100g. While not exceptionally high, this amount can contribute to feelings of satiety when consumed as part of a meal. Protein is a macronutrient vital for muscle repair and growth, and including it in breakfast can help manage hunger throughout the morning. Pairing pancakes made with this mix with additional protein sources like eggs or Greek yogurt can further enhance this benefit and create a more balanced meal.
Contains Dietary Fiber
With 2.1g of fiber per 100g, Aunt Jemima The Original Pancake & Waffle Mix offers a modest amount of dietary fiber. Fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. While this amount is not a primary source of fiber, it can contribute to your daily intake, especially when combined with other fiber-rich ingredients like fruits or whole grains in your meal. Increasing your fiber intake can also aid in blood sugar management.
Aunt Jemima The Original Pancake & Waffle Mix scores 51/100 (Decent) on FoodScore. Its primary nutritional concern is its high sodium content, significantly impacting its overall score.
How to eat it
Pancakes and waffles made from this mix are typically consumed as a breakfast item, often topped with syrup, fruit, or butter. A common portion size can vary, but it's easy to consume multiple servings, which can quickly increase calorie and sodium intake. Be mindful of portion sizes and the nutritional impact of toppings.
To reduce the overall sodium per serving, consider using half the recommended mix and supplementing with a low-sodium whole grain flour.
Pair pancakes or waffles with lean protein sources like scrambled eggs, cottage cheese, or Greek yogurt to create a more balanced meal.
Boost the fiber content by adding fresh fruits like berries or sliced bananas to the batter or as a topping, which also adds natural sweetness.
Opt for sugar-free or reduced-sugar syrups and avoid excessive butter to minimize added sugars and saturated fat.
Consider making smaller pancakes or waffles to help with portion control and prevent overconsumption.
Things to keep in mind
Consumers should be aware of the high sodium content in Aunt Jemima The Original Pancake & Waffle Mix, which is 1570.21mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension or at risk for cardiovascular disease, 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. The label also states it "CONTAINS WHEAT INGREDIENTS" and "MAY CONTAIN TRACES OF MILK, EGG AND SOY," which are important considerations for individuals with allergies or sensitivities to these common allergens.
Is Aunt Jemima The Original Pancake & Waffle Mix healthy?
Aunt Jemima The Original Pancake & Waffle Mix scores 51/100, placing it in the 'Decent' category. While it provides some protein, fiber, and micronutrients like iron and calcium, its high sodium content is a significant nutritional drawback. It is best consumed in moderation and as part of a balanced diet, rather than a daily staple.
How does Aunt Jemima compare to other pancake mixes?
Compared to many other conventional pancake mixes, Aunt Jemima The Original Pancake & Waffle Mix has a similar nutritional profile, often characterized by moderate protein and fiber and higher sodium levels. For example, while Krusteaz Buttermilk Pancake Mix might have comparable sodium, some brands like Birch Benders Paleo Pancake & Waffle Mix offer higher protein and fiber, and lower sodium, though often at a higher cost.
What is 'enriched bleached flour' and is it good for me?
Enriched bleached flour is wheat flour that has had its bran and germ removed, then fortified with certain B vitamins (niacin, thiamin, riboflavin, folic acid) and iron. While enrichment adds back some nutrients, it is still a refined grain. Whole grain flours, which retain the bran and germ, offer more fiber and a wider range of micronutrients.
What is a reasonable portion size for pancakes made with this mix?
A reasonable portion size depends on individual dietary needs and activity levels. Given the high sodium content, it's advisable to limit portions. A typical serving might be two medium-sized pancakes. Focusing on portion control and balancing the meal with fruits and lean proteins can help mitigate the impact of the mix's nutritional profile.
Can I make this mix healthier by adding other ingredients?
Yes, you can enhance the nutritional value of pancakes made with this mix. Adding ingredients like mashed bananas or grated zucchini can increase fiber and moisture. Incorporating protein powder into the batter or serving with Greek yogurt can boost protein content. Using less mix and more whole grain flour can also improve the overall nutritional density.