AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX, ORIGINAL
AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX scores 48/100 (Decent), primarily due to its classification as an ultra-processed food and its high sodium content.
AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX receives a FoodScore of 48 out of 100, placing it in the 'Decent' category. This score reflects a balance of some beneficial nutrients against significant processing and high sodium. The product gains points for its protein content, providing 8.7g per 100g, and fiber at 2.2g per 100g. It also contributes to micronutrient intake with 10% DV for calcium and 22% DV for iron per 100g. However, the most substantial penalty comes from its classification as NOVA class 4, indicating it is an ultra-processed food, which deducts 10 points. Another significant penalty is its high sodium content, at 1019.57mg per 100g, which subtracts 5 points. The ingredient list includes palm oil, a common ingredient in processed foods. Compared to a generic unbranded pancake mix, this AUNT JEMIMA product's nutritional profile is broadly similar, with comparable levels of processing and nutrient contributions.
Health benefits
What the nutrients in aunt jemima original complete pancake & waffle mix, original actually do for you, grounded in established dietary science.
Source of Iron
This pancake and waffle mix provides a notable amount of iron, contributing 22% of the Daily Value per 100g. Iron is an essential mineral involved in oxygen transport throughout the body and plays a role in energy production. Including foods that contribute iron can help meet daily requirements, especially for individuals who may be at risk of iron deficiency. While not a primary source, it can be part of a varied diet.
Provides Some Protein
AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX offers 8.7g of protein per 100g. Protein is crucial for muscle repair and growth, and for the production of enzymes and hormones. While this amount alone may not constitute a high-protein meal, it contributes to overall protein intake. Pairing these pancakes or waffles with additional protein sources, such as eggs or Greek yogurt, can create a more balanced meal.
Contains Dietary Fiber
With 2.2g of fiber per 100g, this mix provides a small amount of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels. Although this product is not a significant source of fiber, any contribution is beneficial. To increase the fiber content of your meal, consider adding fresh fruits or whole grains as toppings or mix-ins.
AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX scores 48/100 (Decent), primarily due to its classification as an ultra-processed food and its high sodium content.
How to eat it
Pancakes and waffles made from this mix are typically consumed as a breakfast item, often topped with syrup, fruit, or other additions. A standard serving size is 1/3 cup of dry mix, which yields a few pancakes. It's important to consider the total nutritional impact of both the mix and any added toppings.
To create a more balanced meal, pair pancakes or waffles with lean protein sources like eggs, cottage cheese, or a small serving of nuts.
Enhance the fiber and micronutrient content by adding fresh or frozen berries or sliced bananas to your pancakes or waffles.
Be mindful of syrup and other high-sugar toppings; opt for smaller portions or consider alternatives like a sprinkle of cinnamon or a light fruit compote to reduce added sugar intake.
Consider using a smaller portion of the mix and supplementing with whole grain flour to increase whole grain content.
This mix is designed for convenience; for a less processed option, consider making pancakes from scratch using whole wheat flour and fewer additives.
Things to keep in mind
Consumers should be aware of the high sodium content in AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX, which is 1019.57mg per 100g. Individuals monitoring their sodium intake, such as those with high blood pressure, should consume this product in moderation. The ingredient list includes nonfat dry milk and wheat gluten, indicating potential allergens for individuals with milk or wheat sensitivities. The product is also classified as ultra-processed (NOVA 4), meaning it contains ingredients like dextrose, palm oil, and various leavening agents and emulsifiers, which are common in highly processed foods. While generally safe for consumption, individuals aiming to reduce their intake of highly processed foods may wish to limit this product.
Is AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX healthy?
AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX scores 48/100, placing it in the 'Decent' category. While it provides some iron, calcium, and protein, it is also an ultra-processed food with a high sodium content. Its healthfulness depends on overall dietary patterns and portion sizes, and it is best consumed in moderation as part of a balanced diet.
How does AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX compare to other pancake mixes?
Compared to a generic unbranded pancake mix, AUNT JEMIMA ORIGINAL COMPLETE PANCAKE & WAFFLE MIX has a similar nutritional profile, including comparable levels of processing and sodium. When compared to a brand like Krusteaz Buttermilk Pancake Mix, the nutritional differences can vary, but many complete pancake mixes share similar characteristics as convenience foods with added sugars and sodium.
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 to whiten it. It is then 'enriched' by adding back certain B vitamins (niacin, thiamin, riboflavin, folic acid) and iron. This process aims to restore some nutrients lost during milling, but it is still a refined grain product.
What is a reasonable portion size for these pancakes?
The recommended serving size for the dry mix is 1/3 cup. This typically yields a few pancakes, depending on size. It's important to consider that this serving size is for the mix alone; toppings like syrup, butter, or whipped cream will add additional calories, sugar, and fat. Being mindful of both the pancake portion and toppings is key for moderation.
Can I make this mix more nutritious?
Yes, you can enhance the nutritional value of pancakes made from this mix. Incorporate fresh fruits like berries or bananas into the batter or as toppings to add fiber and vitamins. You can also mix in a scoop of protein powder or serve with a side of eggs or Greek yogurt to boost the protein content of your meal.