Kellogg's Eggo Pancakes Buttermilk receives a FoodScore of 10/100 (Avoid) primarily due to its **high added sugar content** and the presence of trans fat.
This product scores 10/100 on FoodScore, indicating it should be avoided.
It contains 9.6g of added sugar per 100g, contributing significantly to its low score.
The presence of trans fat, even in small amounts, is a major nutritional concern.
As a NOVA class 4 food, it is considered ultra-processed.
Portion control is key, as 3 pancakes contain 506.9mg of sodium.
Scores -23 points above the dairy category average (33/100 across 5088 foods).
Fiber
1g
4% of Daily Value
Protein
5.3g
11% of Daily Value
Added sugar
9.6g
19% of Daily Value
Sodium
506.9mg
22% of Daily Value
+
What it brings to the table
Protein (5.3g)+1
Micronutrients (Iron)+2
−
What holds it back
Added sugar (9.6g)-11
Sodium (506.9mg)-2
Trans fat present-20
Ultra-processed (NOVA 4)-10
Why it scores 10
Kellogg's Eggo Pancakes Buttermilk earns a FoodScore of 10/100, placing it in the 'Avoid' category. This score is largely driven by several factors, including a significant penalty for added sugar, which stands at 9.6g per 100g. The presence of trans fat, even at 0.1g per 100g, incurs a substantial penalty due to its known negative health implications. Furthermore, as a NOVA class 4 food, it is classified as ultra-processed, which also contributes to its low score. While the product does receive minor bonuses for its protein content of 5.3g per 100g and some iron (19% DV), these are outweighed by the penalties. The sodium content of 506.9mg per 100g also contributes to a penalty. Compared to a generic dairy equivalent, which would typically have less added sugar and no trans fat, Kellogg's Eggo Pancakes Buttermilk presents a less favorable nutritional profile. Ingredients like high fructose corn syrup are a primary source of the added sugars.
Health benefits
What the nutrients in kellogg's eggo pancakes buttermilk 32.7oz actually do for you, grounded in established dietary science.
Convenient Breakfast Option
Kellogg's Eggo Pancakes Buttermilk offers a quick and easy breakfast solution for busy mornings. While not a nutrient-dense choice, its pre-made format allows for rapid preparation, which can be beneficial for individuals with limited time. This convenience can help ensure a meal is consumed, even if it requires balancing with more nutritious options later in the day. It serves as a practical option when time constraints are the primary concern for meal preparation.
Source of Iron
This product provides 3.5mg of iron per 100g, contributing 19% of the Daily Value. Iron is an essential mineral crucial for oxygen transport in the blood and various bodily functions. While not a primary source of iron, consuming Kellogg's Eggo Pancakes Buttermilk can contribute a small amount towards daily iron intake, especially when paired with other iron-rich foods. This can be a minor benefit for individuals looking to supplement their iron consumption.
Provides Energy
With 241.38 calories per 100g, Kellogg's Eggo Pancakes Buttermilk can provide a quick source of energy. The carbohydrates, including those from enriched flour and high fructose corn syrup, are readily available for the body to use as fuel. For individuals needing a rapid energy boost, such as before certain physical activities, this product can serve that purpose. However, it's important to consider the overall nutritional quality of the energy source.
Kellogg's Eggo Pancakes Buttermilk receives a FoodScore of 10/100 (Avoid) primarily due to its high added sugar content and the presence of trans fat.
How to eat it
Kellogg's Eggo Pancakes Buttermilk are typically consumed as a quick breakfast item, often toasted and served with syrup, fruit, or other toppings. A common portion is 2-3 pancakes. The primary pitfall is the added sugar and sodium content from the pancakes themselves, which can be further increased by common toppings.
Pair with fresh fruit like berries or sliced bananas to add fiber and micronutrients, helping to balance the meal.
Opt for a small serving of plain Greek yogurt or cottage cheese on the side to boost protein intake and satiety.
Limit high-sugar toppings; instead of syrup, try a sprinkle of cinnamon or a small amount of nut butter for flavor.
Consider these pancakes as an occasional treat rather than a daily staple due to their ultra-processed nature and nutritional profile.
If using syrup, choose a 100% pure maple syrup in moderation over high-fructose corn syrup-based pancake syrups.
Things to keep in mind
Consumers should be aware that Kellogg's Eggo Pancakes Buttermilk contains several common allergens, including wheat, milk, eggs, and soy, as indicated by the ingredient list (e.g., 'enriched flour', 'buttermilk', 'eggs', 'soy lecithin'). Individuals with sensitivities or allergies to these ingredients should avoid this product. The presence of high fructose corn syrup and a notable amount of added sugar means individuals managing blood sugar levels, such as those with diabetes, should consume this product with caution and in very limited quantities. The sodium content is also relatively high, which may be a concern for individuals monitoring their sodium intake for blood pressure management. As an ultra-processed food, it contains various additives, though none are typically associated with severe adverse reactions for the general population.
Based on its FoodScore of 10/100, Kellogg's Eggo Pancakes Buttermilk is not considered a healthy choice for regular consumption. It is an ultra-processed food with significant amounts of added sugar and sodium, and it contains trans fat. While it offers some iron and protein, these do not outweigh the less favorable nutritional aspects.
How does Kellogg's Eggo Pancakes Buttermilk compare to other breakfast options?
Compared to a homemade buttermilk pancake, Kellogg's Eggo Pancakes Buttermilk typically contains more added sugar and sodium, and includes trans fat. For instance, a brand like Birch Benders offers pancake mixes that may allow for more control over ingredients and often have lower added sugar when prepared at home. Choosing whole-grain options or preparing from scratch generally offers a more nutrient-dense breakfast.
What is 'high fructose corn syrup' in the ingredient list?
High fructose corn syrup is a caloric sweetener derived from corn starch. It is a common ingredient in many processed foods and contributes to the overall added sugar content of Kellogg's Eggo Pancakes Buttermilk. Its presence is a significant factor in the product's low FoodScore due to its impact on sugar intake.
What is a reasonable portion size for these pancakes?
The declared serving size is 3 pancakes. However, given the high added sugar and sodium content, a more moderate portion of 1-2 pancakes might be more appropriate, especially if consumed regularly. Pairing a smaller portion with nutrient-dense sides like fruit or protein can help create a more balanced meal.
Can I eat Kellogg's Eggo Pancakes Buttermilk if I have a gluten sensitivity?
No, Kellogg's Eggo Pancakes Buttermilk contains enriched flour, which includes wheat flour and malted barley flour. Therefore, this product is not suitable for individuals with gluten sensitivity or celiac disease. Always check the ingredient list carefully for gluten-containing ingredients if you have dietary restrictions.