Healthy Food Guideby KarbCoach
Bob's Red Mill Blueberry Grain Free Muffin Mix packaging

Bob's Red Mill

Is Bob's Red Mill Blueberry Grain Free Muffin Mix healthy?

Blueberry Grain Free Muffin Mix

Snacks · Updated 2026-10-19

Longevity Score

68/100

Food Integrity Score

88/100

Choose Occasionally

There are some strengths, but weaker signals in nutrition or ingredients make this a less frequent pick for most goals.

Quick answer

Choose Occasionally

Bob's Red Mill blueberry grain free muffin mix is rated choose occasionally overall, with a Longevity Score of 68 out of 100 and a Food Integrity Score of 88 out of 100. Nut-and-coconut flour base with blueberries, but added coconut sugar and dried fruit push sugar and refined starch notably high. Strengths include almond flour base with some protein and fiber, dried blueberries add fruit-derived content, and short, recognizable ingredient list, while main considerations include coconut sugar and dried fruit raise sugar to ~19g, arrowroot and tapioca starches are refined carbs, and sodium moderate at ~260mg per serving.

Longevity Score 68/100Food Integrity Score 88/100

What helped the score?

  • Almond flour base with some protein and fiber
  • Dried blueberries add fruit-derived content
  • Short, recognizable ingredient list

What held the score back?

  • Coconut sugar and dried fruit raise sugar to ~19g
  • Arrowroot and tapioca starches are refined carbs
  • Sodium moderate at ~260mg per serving

Ingredients

Ingredient list

PALEO BAKING FLOUR (BLANCHED ALMOND FLOUR, ARROWROOT STARCH, ORGANIC COCONUT FLOUR, TAPIOCA FLOUR), ORGANIC COCONUT SUGAR, DRIED BLUEBERRIES, BAKING SODA, CREAM OF TARTAR, SALT.

Formulations can vary — check the package label for the final word.

Key nutrition

Per serving: 69 g (7 Tbsp)

  • Calories30015% DV
  • Protein8g16% DV
  • Total Carbs47g17% DV
  • Fiber6g21% DV
  • Total Fat9g12% DV
  • Saturated Fat1.5g8% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Bob's Red Mill Blueberry Grain Free Muffin Mix
Category
Snacks (source: Cake, Cookie & Cupcake Mixes)
GTIN / UPC
00039978006479
Serving size
69 g (7 Tbsp)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Low-Spike Stability

    Watch-outs

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher net carbs (41g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: High fiber (6g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (19g)

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher sugar (19g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Mixed

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher sugar (19g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Athletic Fueling

    Watch-outs

    Athletic Performance

    For someone prioritizing Athletic Fueling, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Carbohydrate is almost entirely sugar (19g of 47g carbs)

    See more for this goal

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Common questions about this product

Is Bob's Red Mill Blueberry Grain Free Muffin Mix highly processed?

Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Bob's Red Mill Blueberry Grain Free Muffin Mix shows about 6g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Bob's Red Mill Blueberry Grain Free Muffin Mix: 19g total sugar per serving; sweetener signals include Organic coconut sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Almond flour base with some protein and fiber; Dried blueberries add fruit-derived content; Short, recognizable ingredient list.

What prevented a perfect Longevity Score?

Key concerns noted include: Coconut sugar and dried fruit raise sugar to ~19g; Arrowroot and tapioca starches are refined carbs; Sodium moderate at ~260mg per serving.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same snacks differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Snacks, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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