The EGGO MAPLE FLAVORED WAFFLE, MAPLE scores 53/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food is the primary factor impacting its overall score, despite some micronutrient contributions.
This EGGO product receives a FoodScore of 53/100, indicating a decent nutritional profile.
It provides 24% DV of iron and 90% DV of Vitamin A per 100g serving.
A significant concern is its NOVA 4 classification, indicating it is an ultra-processed food.
Compared to generic waffles, this product offers similar macronutrient levels but with added fortification.
Consider pairing with whole foods like fruit or nuts to enhance the meal's nutritional value.
Scores +11 points above the other category average (42/100 across 979 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 MAPLE FLAVORED WAFFLE, MAPLE achieves a FoodScore of 53/100, placing it in the decent category. This score is influenced by both positive and negative nutritional aspects. On the positive side, the product is fortified, contributing significantly to micronutrient intake, with bonuses for calcium, iron, phosphorus, Vitamin A, Vitamin B12, and riboflavin. For example, it provides 90% DV of Vitamin A and 24% DV of iron per 100g. The protein content of 6.45g per 100g also contributes a small bonus. However, the most significant penalty comes from its classification as a NOVA 4 ultra-processed food, which deducts 10 points due to its extensive processing and the presence of ingredients like natural and artificial flavors and soy lecithin. Additionally, the sodium content of 370.97mg per 100g incurs a minor penalty. While the product contains sugar, it is not listed as added sugar in the provided data, which prevents a penalty in that category. Compared to a generic unbranded waffle, this EGGO product offers similar macronutrient levels but stands out due to its fortification with vitamins and minerals.
Health benefits
What the nutrients in eggo maple flavored waffle, maple actually do for you, grounded in established dietary science.
Supports Bone Health
This EGGO waffle contributes to bone health primarily through its calcium content. With 160.97mg of calcium per 100g, providing 12% of the Daily Value, it can help meet daily calcium requirements. Calcium is a fundamental mineral for maintaining bone density and strength throughout life. Including foods fortified with calcium, like this product, can be a practical way to supplement dietary intake, especially for individuals who may not consume enough dairy or other calcium-rich foods regularly.
Contributes to Red Blood Cell Formation
The EGGO MAPLE FLAVORED WAFFLE is a source of iron, providing 4.35mg per 100g, which is 24% of the Daily Value. Iron is an essential mineral for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Adequate iron intake is crucial for preventing iron-deficiency anemia, which can lead to fatigue and weakness. This product's fortification with iron can help individuals, particularly those with higher iron needs, contribute to their daily intake.
Provides Essential Vitamins
This product is fortified with several essential vitamins, notably Vitamin A and Vitamin B12. Per 100g, it supplies 90% DV of Vitamin A and 40% DV of Vitamin B12. Vitamin A is vital for vision, immune function, and skin health, while Vitamin B12 plays a key role in nerve function and red blood cell production. The inclusion of these vitamins makes this EGGO waffle a more nutritionally robust option compared to unfortified alternatives, helping to fill potential dietary gaps.
The EGGO MAPLE FLAVORED WAFFLE, MAPLE scores 53/100 (Decent) on FoodScore. Its NOVA 4 classification as an ultra-processed food is the primary factor impacting its overall score, despite some micronutrient contributions.
How to eat it
Waffles like the EGGO MAPLE FLAVORED WAFFLE are typically consumed as a quick breakfast item or a snack. They are often eaten plain or with additional toppings such as syrup, fruit, or whipped cream. A common serving size is one pouch, which is equivalent to 100g.
To enhance the nutritional value, pair your EGGO waffle with fresh fruit like berries or sliced bananas, which add fiber and additional vitamins.
Consider adding a source of protein such as a dollop of Greek yogurt or a side of scrambled eggs to create a more balanced and satisfying meal.
Be mindful of additional toppings; while maple syrup is included in the flavor, adding extra syrup or sugary spreads will increase the overall sugar content of your meal.
For a quick and easy snack, enjoy a single waffle, but consider its contribution to your daily sodium intake if consuming multiple servings or other high-sodium foods.
Things to keep in mind
This EGGO product contains several common allergens, including wheat, eggs, milk, and soy, as indicated by the ingredient list (enriched flour, eggs, whey, soy lecithin). Individuals with allergies to these ingredients should avoid this product. As a NOVA 4 ultra-processed food, it contains ingredients such as natural and artificial flavors and caramel color, which some consumers may prefer to limit in their diet. While the product is fortified with vitamins and minerals, its overall nutritional profile, including its sodium content, suggests it should be consumed in moderation as part of a varied diet. There are no specific interactions or extreme cautions for particular populations beyond general dietary advice for processed foods.
Is EGGO MAPLE FLAVORED WAFFLE, MAPLE a healthy choice?
This EGGO waffle scores 53/100 on FoodScore, placing it in the 'Decent' category. While it is fortified with several vitamins and minerals, including significant amounts of Vitamin A and iron, its classification as an ultra-processed food (NOVA 4) and its sodium content are factors to consider. It can be part of a balanced diet when consumed in moderation and paired with whole foods.
How does EGGO MAPLE FLAVORED WAFFLE, MAPLE compare to homemade waffles?
Compared to homemade waffles, this EGGO product offers convenience and fortification with specific micronutrients like Vitamin A and B12. However, homemade versions typically allow for greater control over ingredients, potentially reducing the reliance on highly processed components and artificial flavors. Homemade waffles can also be made with whole grains to increase fiber content.
What is 'enriched flour' and why is it in the ingredient list?
Enriched flour is wheat flour that has had certain B vitamins (niacin, thiamin, riboflavin, folic acid) and iron added back after they were removed during processing. This is a common practice in many grain products in the US to address potential nutrient deficiencies in the population. It contributes to the product's micronutrient bonuses.
What is a reasonable portion size for this product?
The declared serving size for this product is one pouch, which is 100g. This portion provides 290 calories and contributes to your daily intake of various micronutrients. Sticking to the recommended serving size helps manage calorie intake and ensures you are not over-consuming sodium or other components.
Can I eat this EGGO waffle every day?
While this product provides some beneficial micronutrients, its NOVA 4 classification and sodium content suggest it is best enjoyed in moderation rather than as a daily staple. For daily consumption, prioritizing less processed whole foods like whole-grain oats, eggs, or fresh fruit would offer a more nutrient-dense foundation for your diet. Consider it an occasional convenience food.