EGGO ORIGINAL WHOLE GRAIN WAFFLES, ORIGINAL scores 45/100 (Decent) on FoodScore, primarily due to its **ultra-processed nature** and **moderate added sugar content**, despite some beneficial micronutrient fortification.
This EGGO product scores 45/100, placing it in the 'Decent' category.
It provides 5.49g of fiber per 100g, contributing to daily intake.
A significant concern is the 10.9g of added sugar per 100g.
As a NOVA 4 ultra-processed food, it scores lower than a generic, less processed waffle.
Consider pairing with fresh fruit and a protein source to balance the meal.
Scores +3 points above the other category average (42/100 across 979 foods).
Fiber
5.49g
20% of Daily Value
Protein
5.45g
11% of Daily Value
Added sugar
10.9g
22% of Daily Value
Sodium
472.73mg
21% of Daily Value
+
What it brings to the table
Fiber (5.5g)+6
Protein (5.5g)+1
Micronutrients (Calcium, Iron, Phosphorus, Vitamin A, Vitamin B12, Riboflavin)+12
−
What holds it back
Added sugar (10.9g)-13
Sodium (472.7mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 45
EGGO ORIGINAL WHOLE GRAIN WAFFLES, ORIGINAL achieves a FoodScore of 45/100, categorized as 'Decent'. This score reflects a balance of some beneficial nutrients and several factors that detract from its overall nutritional quality. The product receives bonuses for its fiber content, providing 5.49g per 100g, and protein at 5.45g per 100g. Additionally, it is fortified with several micronutrients, including calcium (36% DV), iron (36% DV), vitamin A (202% DV), and vitamin B12 (45% DV) per 100g, which collectively contribute 12 points to its score. However, significant penalties are incurred due to its added sugar content of 10.9g per 100g, which subtracts 13 points. The sodium level, at 472.73mg per 100g, also results in a minor penalty. A major detractor is its classification as a NOVA 4 ultra-processed food, leading to a 10-point penalty. The presence of ingredients like soy lecithin and various vegetable oils is typical for this food category. Compared to a generic, unbranded whole grain waffle, this EGGO product's ultra-processing and added sugar are notable differences.
Health benefits
What the nutrients in eggo original whole grain waffles, original actually do for you, grounded in established dietary science.
Source of Fiber
This product contains 5.49g of fiber per 100g, which can contribute to your daily fiber intake. Dietary fiber is important for digestive health and can help promote feelings of fullness. Including fiber-rich foods in your diet is a strategy for maintaining regular bowel movements and supporting overall gut function. While not a primary source, it can be part of a meal that boosts fiber.
Fortified with Key Micronutrients
EGGO ORIGINAL WHOLE GRAIN WAFFLES are fortified with several essential vitamins and minerals. Per 100g, they provide 36% DV for calcium and iron, 202% DV for Vitamin A, and 45% DV for Vitamin B12. These nutrients play crucial roles in the body, with calcium and vitamin A supporting bone health and vision, respectively. Iron is vital for oxygen transport, and vitamin B12 is important for nerve function.
Convenient Whole Grain Option
As a whole grain product, these EGGO waffles offer a convenient way to incorporate whole grains into your diet, especially for breakfast. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm, providing more nutrients than refined grains. For individuals seeking quick meal solutions, this product offers a readily available option that includes whole wheat flour.
EGGO ORIGINAL WHOLE GRAIN WAFFLES, ORIGINAL scores 45/100 (Decent) on FoodScore, primarily due to its ultra-processed nature and moderate added sugar content, despite some beneficial micronutrient fortification.
How to eat it
EGGO ORIGINAL WHOLE GRAIN WAFFLES are typically consumed as a quick breakfast item. They are designed for convenience, often toasted and served with toppings. A common portion is one or two waffles, but it's important to consider the nutritional impact of added toppings like syrup or butter.
To enhance the nutritional profile, pair these waffles with fresh fruit like berries or sliced bananas to add natural sweetness and more fiber.
Boost protein content by serving with a side of scrambled eggs, Greek yogurt, or a sprinkle of nuts to create a more balanced meal.
Be mindful of added sugars from syrups; consider using a small amount or opting for fruit as the primary topping to manage overall sugar intake.
One waffle provides a moderate serving; adjust portion sizes based on your individual dietary needs and activity level.
For a savory twist, try topping with avocado and a fried egg instead of traditional sweet toppings.
Things to keep in mind
This product contains common allergens including wheat, egg, milk, and soy, which are important considerations for individuals with sensitivities or allergies to these ingredients. The presence of soy lecithin as an emulsifier is typical for many processed foods. With 10.9g of added sugar per 100g, individuals managing blood sugar levels, such as those with diabetes, should be mindful of their portion sizes and overall carbohydrate intake when consuming these waffles. The sodium content of 472.73mg per 100g is also a factor for those monitoring sodium intake. As an ultra-processed food, it contains various additives and ingredients that may not be present in less processed alternatives.
This product scores 45/100 on FoodScore, indicating it's a 'Decent' choice. While it provides fiber and is fortified with several vitamins and minerals like calcium and iron, its classification as an ultra-processed food and its added sugar content are factors to consider. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does EGGO ORIGINAL WHOLE GRAIN WAFFLES compare to other brands?
Compared to a generic, unbranded plain whole grain waffle, this EGGO product is likely to have a higher degree of processing and potentially more added sugars and sodium due to its formulation. For example, while it offers convenience, a brand like Nature's Path Organic Waffles might offer different ingredient profiles, though specific nutritional comparisons would require checking individual product labels.
What does 'whole grain' mean in this product?
The term 'whole grain' indicates that the product contains whole wheat flour, meaning the bran, germ, and endosperm of the wheat kernel are present. This contributes to the fiber content. However, it's important to note that 'whole grain' does not mean the product is free from added sugars or other processed ingredients, as seen in the ingredient list.
What is a reasonable portion size for these waffles?
The declared serving size is one waffle. This provides a starting point for portion control. Given the added sugar and sodium content, it's advisable to stick to one or two waffles per serving, especially if you are adding other toppings like syrup. Consider how it fits into your overall daily caloric and nutrient goals.
Can I eat these waffles every day?
While these waffles offer some nutrients, daily consumption should be evaluated within the context of your overall diet. Due to its ultra-processed nature and added sugar, relying on it as a daily staple might displace more nutrient-dense, less processed foods. Moderation and variety in your diet are key for optimal nutrition.