AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX scores 41/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its notable sodium content.
This product received a FoodScore of 41/100, indicating a poor nutritional profile.
It is classified as NOVA class 4, meaning it is an ultra-processed food.
A single serving contains 1088.89mg of sodium, contributing significantly to daily intake.
Compared to generic dairy, this mix offers some protein (11.11g) and iron (20% DV).
Consider portion control and pairing with nutrient-dense foods to balance its profile.
Scores +8 points above the dairy category average (33/100 across 5088 foods).
AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX achieves a FoodScore of 41/100, largely influenced by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty. The product's high sodium content, at 1088.89mg per 100g, also contributes negatively to its score. Additionally, the presence of 8.9g of added sugar per 100g further reduces its overall rating. On the positive side, the mix receives bonuses for its protein content of 11.11g per 100g and for providing certain micronutrients, specifically calcium, iron, phosphorus, and riboflavin. The inclusion of enriched bleached flour and ingredients like palm oil are typical of such convenience mixes, distinguishing it from less processed alternatives. When compared to a generic dairy equivalent, this mix is designed for a different dietary role, offering convenience but with a trade-off in processing and certain nutrient levels.
Health benefits
What the nutrients in aunt jemima buttermilk complete pancake & waffle mix, buttermilk actually do for you, grounded in established dietary science.
Source of Iron
This pancake and waffle mix provides a notable amount of iron, with 3.56mg per 100g, contributing 20% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. For individuals looking to increase their iron intake, especially those who may not consume red meat regularly, this product can be a supplemental source when incorporated into a balanced diet. The iron in this product comes from the reduced iron added to the enriched flour.
Provides Protein
AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX contains 11.11g of protein per 100g. Protein is crucial for muscle repair and growth, and for producing enzymes and hormones. While not a primary protein source, this amount can contribute to satiety when consumed as part of a meal. Pairing these pancakes or waffles with additional protein sources like eggs or Greek yogurt can further enhance the overall protein content of the meal.
Contains Calcium
This mix offers 132.89mg of calcium per 100g, providing 10% of the Daily Value. Calcium is vital for bone health and plays roles in nerve transmission and muscle function. While not a high-calcium food, it can contribute to daily calcium intake, particularly when prepared with milk instead of water. The buttermilk powder in the mix contributes to its calcium content.
AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX scores 41/100 (Poor) on FoodScore, primarily due to its classification as an ultra-processed food and its notable sodium content.
How to eat it
AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX is typically used to prepare pancakes or waffles for breakfast or brunch. A common serving size is 1/3 cup of dry mix, which yields several pancakes. It's often paired with syrups, butter, or fruit, which can significantly alter the nutritional profile of the meal.
To enhance the nutritional value, top pancakes or waffles with fresh fruit and a dollop of plain Greek yogurt instead of syrup.
Consider using milk instead of water when preparing the mix to increase the protein and calcium content of your meal.
Be mindful of portion sizes; a single serving of 1/3 cup dry mix can be a good starting point to control calorie and sodium intake.
Pair with a side of eggs or lean sausage to create a more balanced meal with additional protein and healthy fats.
Things to keep in mind
Individuals with celiac disease or gluten sensitivity should note that this product contains wheat gluten and is not suitable for their dietary needs. The high sodium content (1088.89mg per 100g) means those managing blood pressure or following a low-sodium diet should consume this product sparingly and be mindful of other sodium sources throughout the day. The presence of palm oil is a consideration for those monitoring saturated fat intake, although the total fat content per 100g is relatively low. As an ultra-processed food, it contains several additives, including mono and diglycerides and sodium aluminum phosphate, which some individuals may choose to limit in their diet.
Is AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX healthy?
AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX scores 41/100 (Poor) on FoodScore. While it provides some iron, calcium, and protein, its classification as an ultra-processed food and its high sodium content are factors that contribute to its lower score. It's best consumed in moderation as part of a varied diet.
How does AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX compare to a generic pancake mix?
Compared to many generic pancake mixes, AUNT JEMIMA BUTTERMILK COMPLETE PANCAKE & WAFFLE MIX often has a similar nutritional profile, including comparable levels of added sugar and sodium. Some mixes, like Bisquick, may vary slightly in fat or fiber content, but the overall ultra-processed nature remains consistent across most convenient pancake mixes.
What is 'enriched bleached flour' in the ingredient list?
Enriched bleached flour is wheat flour that has been processed to remove the bran and germ, then bleached. It is 'enriched' by adding back certain B vitamins (niacinamide, thiamin mononitrate, riboflavin, folic acid) and reduced iron that were lost during processing. This process aims to restore some of the nutritional value.
What is a reasonable portion size for these pancakes or waffles?
The recommended serving size on the package is 1/3 cup of dry mix. This typically yields 2-3 pancakes, depending on size. Being mindful of this portion can help manage intake of calories, added sugar, and sodium, especially when considering additional toppings that can increase nutrient density.
Can I make this mix healthier?
You can enhance the nutritional profile by adding ingredients like mashed bananas, berries, or a scoop of protein powder to the batter. Toppings such as fresh fruit, nuts, seeds, or plain Greek yogurt can also significantly boost fiber and protein content, making the meal more balanced and satisfying.