EGGO MIXED BERRY GRANOLA WAFFLES score 55/100 (Decent) due to a notable contribution of micronutrients, balanced against its classification as an ultra-processed food and higher sodium content.
This product receives a FoodScore of 55/100, placing it in the Decent category.
It provides 36% DV of iron and 159% DV of Vitamin A per 100g serving.
A significant concern is the 514.29mg of sodium per 100g, contributing to a penalty.
As a NOVA 4 ultra-processed food, it contrasts with the minimally processed nature of plain rolled oats.
Consider pairing with fresh fruit or a protein source to enhance overall meal nutrition.
Scores +8 points above the grain category average (47/100 across 2269 foods).
Fiber
4.3g
15% of Daily Value
Protein
5.71g
11% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
514.29mg
22% of Daily Value
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What it brings to the table
Fiber (4.3g)+4
Protein (5.7g)+1
Micronutrients (Calcium, Iron, Phosphorus, Vitamin A, Vitamin B12, Riboflavin)+12
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What holds it back
Sodium (514.3mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 55
EGGO MIXED BERRY GRANOLA WAFFLES achieve a FoodScore of 55 out of 100. This score reflects a combination of nutritional contributions and processing considerations. The product earns bonus points for its fiber content, providing 4.3g per 100g, and a moderate protein contribution of 5.7g. A significant positive factor for EGGO is its micronutrient profile, which garners 12 bonus points, largely due to notable amounts of Vitamin A (159% DV), Vitamin B12 (71% DV), and iron (36% DV) per 100g. However, the product incurs penalties primarily because of its sodium content, at 514.29mg per 100g, which contributes to a -2 penalty. Furthermore, its classification as a NOVA 4 ultra-processed food results in a -10 penalty, indicating a high degree of industrial processing. Ingredients like enriched flour and a blend of vegetable oils (soybean, palm, and/or canola oil) are characteristic of this classification. When compared to a baseline of plain rolled oats, which are minimally processed and typically lower in sodium, these waffles present a more processed option with added fortification.
Health benefits
What the nutrients in eggo mixed berry granola waffles, mixed berry actually do for you, grounded in established dietary science.
Source of Essential Micronutrients
EGGO MIXED BERRY GRANOLA WAFFLES are fortified with several key vitamins and minerals. Notably, a 100g serving provides 159% of the Daily Value for Vitamin A and 36% of the Daily Value for iron. These nutrients play roles in vision, immune function, and oxygen transport in the body, respectively. This fortification can help address potential dietary gaps, particularly for individuals who may not consistently consume a wide variety of nutrient-dense foods.
Contribution to Daily Fiber Intake
With 4.3g of fiber per 100g, these EGGO waffles contribute to your daily fiber needs. Dietary fiber is important for digestive health, helping to maintain bowel regularity and contributing to feelings of fullness. While not exceptionally high, this amount can be a useful addition to a breakfast meal, especially when combined with other fiber-rich foods like fruits or nuts, to support overall gut function.
Convenient Breakfast Option
For individuals seeking a quick and easy breakfast, these waffles offer a convenient solution. Their ready-to-heat format can save time in busy mornings, making it easier to consume a meal rather than skipping breakfast. The presence of whole grains from the rolled whole grain blend (wheat, oats, rye, triticale, barley) also adds a nutritional benefit compared to options made solely from refined grains.
EGGO MIXED BERRY GRANOLA WAFFLES score 55/100 (Decent) due to a notable contribution of micronutrients, balanced against its classification as an ultra-processed food and higher sodium content.
How to eat it
These EGGO waffles are typically consumed as a quick breakfast or snack. They are designed for convenience, often toasted and served with toppings like syrup, fruit, or butter. A common serving size is two waffles, which should be considered when building a balanced meal.
Pair with fresh berries or sliced banana to increase fiber and vitamin intake.
Add a source of protein, such as Greek yogurt or a scrambled egg, to create a more satiating and balanced meal.
Be mindful of added toppings like syrup or whipped cream, which can significantly increase added sugar content.
Consider using these waffles as a base for savory options, like a breakfast sandwich, to diversify nutrient intake.
Things to keep in mind
Consumers should be aware that EGGO MIXED BERRY GRANOLA WAFFLES contain several common allergens, including wheat, egg whites, milk (whey), and soy (soy lecithin). Individuals with sensitivities or allergies to these ingredients should avoid this product. The presence of natural and artificial flavors is also noted, which some individuals prefer to limit in their diet. While the product does not contain added sugar, it does contain dextrose and sugar within the granola component. The sodium content, at 514.29mg per 100g, is relatively high, which could be a concern for individuals monitoring their sodium intake, such as those with hypertension.
Are EGGO Mixed Berry Granola Waffles a healthy breakfast choice?
EGGO Mixed Berry Granola Waffles score 55/100, placing them in the 'Decent' category. They offer some beneficial micronutrients like Vitamin A and iron, along with fiber. However, they are classified as an ultra-processed food (NOVA 4) and contain a notable amount of sodium. A balanced breakfast would typically include more whole, unprocessed foods.
How do EGGO Mixed Berry Granola Waffles compare to other frozen waffles?
Compared to many other frozen waffle brands, EGGO Mixed Berry Granola Waffles offer a rolled whole grain blend which is a positive. However, their sodium content and ultra-processed classification are common across the frozen waffle category. For example, some brands like Nature's Path may offer organic options, but the overall nutritional profile often remains similar in terms of processing and added ingredients.
What does 'enriched flour' mean in the ingredient list?
Enriched flour means that certain nutrients lost during the processing of wheat flour, such as niacin, reduced iron, thiamin mononitrate (Vitamin B1), riboflavin (Vitamin B2), and folic acid, have been added back into the flour. This fortification helps to restore some of the nutritional value that would otherwise be missing from refined grains.
What is a reasonable portion size for these waffles?
The declared serving size is two waffles. This portion provides 271.43 calories and 514.29mg of sodium per 100g. To manage calorie and sodium intake, sticking to the recommended serving size is advisable. Consider pairing with nutrient-dense toppings rather than increasing the number of waffles.
Can these waffles be part of a diet for someone watching their sugar intake?
These waffles are listed as having 0g of added sugar per 100g, which is a positive for those monitoring sugar intake. However, the ingredient list does include dextrose and sugar within the granola component, so they are not entirely sugar-free. Always check the full nutrition facts panel for total sugars if this is a primary concern.