Bob's Red Mill
Is Bob's Red Mill Buckwheat Pancake & Waffle Mix healthy?
Buckwheat Pancake & Waffle Mix
Longevity Score
82/100
Food Integrity Score
88/100
Solid Choice
One score is excellent and the other is still solid, so this can fit well with a few tradeoffs to keep in mind.
Quick answer
Solid Choice
Bob's Red Mill buckwheat pancake & waffle mix is rated solid choice overall, with a Longevity Score of 82 out of 100 and a Food Integrity Score of 88 out of 100. Whole-grain buckwheat and whole wheat base with good fiber, though added cane sugar and refined-leaning wheat components temper the score. Strengths include whole grain buckwheat flour as first ingredient, good fiber per serving (7g), and low saturated fat and minimal total fat, while main considerations include added cane sugar in the mix, vital wheat gluten adds refined-leaning protein source, and sodium moderate for a grain mix.
Longevity Score 82/100Food Integrity Score 88/100
What helped the score?
- Whole grain buckwheat flour as first ingredient
- Good fiber per serving (7g)
- Low saturated fat and minimal total fat
What held the score back?
- Added cane sugar in the mix
- Vital wheat gluten adds refined-leaning protein source
- Sodium moderate for a grain mix
Ingredients
Ingredient list
ORGANIC WHOLE GRAIN BUCKWHEAT FLOUR, ORGANIC WHOLE WHEAT FLOUR, VITAL WHEAT GLUTEN, CANE SUGAR, BAKING POWDER (MONOCALCIUM PHOSPHATE, CORNSTARCH, SODIUM BICARBONATE), SALT.
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 40 g (1/4 cup)
- Calories1407% DV
- Protein6g12% DV
- Total Carbs28g10% DV
- Fiber7g25% DV
- Total Fat1g1% DV
- Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Bob's Red Mill Buckwheat Pancake & Waffle Mix
- Brand
- Bob's Red Mill
- Category
- Snacks (source: Cake, Cookie & Cupcake Mixes)
- GTIN / UPC
00039978018816- Serving size
- 40 g (1/4 cup)
- 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
SupportiveMetabolic Health
For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (7g)
This product has 2 additional signals for this goal.
Heart-Healthy Eating
MixedMetabolic Health
For someone prioritizing Heart-Healthy Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Added-sodium ingredients (Mentions "salt". See ingredients for details.)
This product has 2 additional signals for this goal.
GLP-1 Eating Support
SupportiveMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (7g)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
MixedMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Sweetener signals (Cane sugar)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: Modest calories per serving (140 kcal)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (28g)
This product has 1 additional signal for this goal.
Workout Recovery
SupportiveAthletic Performance
For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.
A supportive signal: Recovery carbs (28g)
Strength & Protein Focus
Watch-outsAthletic Performance
For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (6g)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (21g)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Net carbs above typical keto snack range (21g)
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat", "gluten". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "flour". See ingredients for details.)
This product has 1 additional signal for this goal.
Vegetarian
NeutralDietary Patterns
For someone prioritizing Vegetarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Vegan
NeutralDietary Patterns
For someone prioritizing Vegan, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Plant-Based
NeutralDietary Patterns
For someone prioritizing Plant-Based, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Common questions about this product
Is Bob's Red Mill Buckwheat Pancake & Waffle Mix highly processed?
Food Integrity lists processing level as Lightly processed. 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 Buckwheat Pancake & Waffle Mix shows about 7g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Bob's Red Mill Buckwheat Pancake & Waffle Mix: 2g added sugar per serving; sweetener signals include Cane sugar. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole grain buckwheat flour as first ingredient; Good fiber per serving (7g); Low saturated fat and minimal total fat.
What prevented a perfect Longevity Score?
Key concerns noted include: Added cane sugar in the mix; Vital wheat gluten adds refined-leaning protein source; Sodium moderate for a grain mix.
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.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- 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.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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