EGGO BLUEBERRY FLAVORED WAFFLE, BLUEBERRY scores 53/100 (Decent) on FoodScore, primarily due to its **ultra-processed** nature and moderate sodium content, despite some micronutrient fortification.
FoodScore: 53/100 (Decent) for this EGGO waffle.
It is a NOVA class 4 food, indicating it is ultra-processed.
Contains 370.97mg sodium per 100g, contributing to a penalty.
Provides 90% DV of Vitamin A and 24% DV of Iron per 100g.
This product is a convenient option but should be consumed in moderation due to its processing level.
Scores +12 points above the fruit category average (41/100 across 295 foods).
Fiber
1.6g
6% of Daily Value
Protein
6.45g
13% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
370.97mg
16% of Daily Value
+
What it brings to the table
Protein (6.5g)+2
Micronutrients (Calcium, Iron, Phosphorus, Vitamin A, Vitamin B12, Riboflavin)+12
−
What holds it back
Sodium (371.0mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 53
The EGGO BLUEBERRY FLAVORED WAFFLE, BLUEBERRY achieves a FoodScore of 53/100, placing it in the 'Decent' category. This score is influenced by several factors. On the positive side, it receives bonuses for its protein content, providing 6.45g per 100g, and significant micronutrient fortification. Specifically, it offers 12% DV for calcium, 24% DV for iron, 90% DV for Vitamin A, and 40% DV for Vitamin B12 per 100g. However, the product incurs penalties due to its sodium content, at 370.97mg per 100g, and its classification as a NOVA class 4 food, indicating it is ultra-processed. Ingredients such as enriched flour, sugar, and vegetable oil (soybean, palm) are prominent, along with various leavening agents and flavorings like natural and artificial flavor. Compared to a generic unbranded waffle, this EGGO product's fortification of certain vitamins and minerals is a distinguishing factor, though its overall processing level remains a key consideration.
Health benefits
What the nutrients in eggo blueberry flavored waffle, blueberry actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
This EGGO waffle is fortified with several important micronutrients, making it a source of these vitamins and minerals. Per 100g, it provides 90% DV of Vitamin A, which is crucial for vision and immune function. It also contributes 24% DV of Iron, essential for oxygen transport in the blood, and 40% DV of Vitamin B12, important for nerve function and red blood cell formation. These fortifications can help bridge potential dietary gaps, especially for individuals who may not consistently consume a wide variety of nutrient-rich foods.
Contribution to Calcium Intake
The EGGO BLUEBERRY FLAVORED WAFFLE, BLUEBERRY offers a notable amount of calcium, providing 12% DV per 100g. Calcium is a vital mineral primarily known for its role in maintaining strong bones and teeth. Adequate calcium intake is important throughout life, and fortified foods like this can contribute to meeting daily requirements, particularly for those who may not consume sufficient dairy or other calcium-rich foods. This can be a convenient way to add a small amount of this bone-supporting mineral to the diet.
Moderate Protein Content
With 6.45g of protein per 100g, this product contributes a moderate amount of protein to a meal or snack. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. While not a primary protein source, this amount can help contribute to daily protein goals, especially when paired with other protein-rich foods. The presence of eggs in the ingredient list contributes to the protein content, offering a more complete amino acid profile.
EGGO BLUEBERRY FLAVORED WAFFLE, BLUEBERRY scores 53/100 (Decent) on FoodScore, primarily due to its ultra-processed nature and moderate sodium content, despite some micronutrient fortification.
How to eat it
EGGO Blueberry Flavored Waffles are typically consumed as a quick breakfast item or a snack. They are designed for convenience, often toasted and eaten plain or with toppings. A common portion is one or two waffles, which can be a quick way to start the day, but it's important to consider the overall nutritional balance of the meal.
Pair with a source of lean protein, such as Greek yogurt or eggs, to enhance satiety and balance the meal's macronutrient profile.
Add fresh fruit like berries or sliced bananas to increase fiber and micronutrient intake, complementing the blueberry flavor.
Consider using a small amount of nut butter instead of syrup to add healthy fats and protein without excessive added sugars.
Be mindful of portion sizes; one waffle can be a reasonable component of a balanced breakfast when combined with other nutrient-dense foods.
For a more balanced meal, combine with a serving of vegetables, such as a side of spinach or a small salad, to increase overall nutrient density.
Things to keep in mind
This EGGO product contains several common allergens, including wheat, eggs, milk, and soy, as declared on the ingredient list. Individuals with sensitivities or allergies to these ingredients should avoid this product. The presence of artificial flavor and artificial colors like Blue 2 Lake and Red 40 Lake may be a concern for some consumers, particularly those who prefer to avoid synthetic additives. While generally recognized as safe, some individuals may experience sensitivities. The product's sodium content, at 370.97mg per 100g, should be considered, especially for individuals monitoring their sodium intake for blood pressure management. Its ultra-processed nature also suggests a higher degree of industrial formulation.
The EGGO Blueberry Flavored Waffle scores 53/100 (Decent) on FoodScore. While it is fortified with some vitamins and minerals like Vitamin A, Iron, and Vitamin B12, it is also classified as ultra-processed (NOVA class 4) and contains moderate sodium. It can fit into a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does EGGO Blueberry Flavored Waffle compare to generic waffles?
Compared to many generic unbranded waffles, this EGGO product often has a similar macronutrient profile but stands out due to its fortification with specific micronutrients like Vitamin A and B12. However, both tend to be ultra-processed. For example, some homemade or artisanal waffles might use fewer processed ingredients, offering a different nutritional profile.
What is 'enriched flour' in this product?
Enriched flour, a primary ingredient, is wheat flour that has had certain B vitamins (niacin, thiamin mononitrate, riboflavin, folic acid) and iron added back after processing. While it restores some nutrients, it is still a refined grain, meaning the fiber-rich bran and germ have been removed.
What is a recommended portion size for this waffle?
The serving size is listed as one pouch, but nutrient values are provided per 100g. A typical single waffle is often around 35-40g. To manage intake of sodium and processed ingredients, consider consuming one waffle as part of a meal, balancing it with fresh fruit and a source of lean protein to enhance satiety and nutrient density.
Can I eat EGGO waffles every day?
While EGGO waffles can be a convenient option, daily consumption might lead to a diet higher in ultra-processed foods and moderate sodium. For optimal health, it's generally recommended to vary your breakfast choices and prioritize whole, minimally processed foods. Incorporating diverse options can ensure a broader intake of essential nutrients.