Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Bob's Red Mill Grain Free Paleo Pancake & Waffle Mix: Longevity analysis

Updated 2026-10-19 · Bob's Red Mill

Quick answer

Occasional Choice

Bob's Red Mill grain free paleo pancake & waffle mix received a Longevity Score of 78 out of 100 (occasional choice). Nut and coconut flour base with simple ingredients, though the mix is calorie-dense and relies on starch and coconut sugar. Strengths include almond flour provides whole-food base, short, recognizable ingredient list, and no artificial colors or sweeteners, while main considerations include calorie-dense per serving, arrowroot starch is refined-style carb, and coconut sugar adds sugar.

Longevity Score 78/100

What helped the score?

  • Almond flour provides whole-food base
  • Short, recognizable ingredient list
  • No artificial colors or sweeteners

What held the score back?

  • Calorie-dense per serving
  • Arrowroot starch is refined-style carb
  • Coconut sugar adds sugar

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Bob's Red Mill Grain Free Paleo Pancake & Waffle Mix
Category
Snacks (source: Cake, Cookie & Cupcake Mixes)
GTIN / UPC
00039978003959
Serving size
40 g
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

Bob's Red Mill

Grain Free Paleo Pancake & Waffle Mix

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Nut and coconut flour base with simple ingredients, though the mix is calorie-dense and relies on starch and coconut sugar.

What Stands Out

Added Sweetener

organic coconut sugar

Good Fiber

3g fiber

11% DV

Good Protein

7g protein

14% DV

Whole Foods

almond flour, organic coconut f…

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Almond flour provides whole-food base
  • Short, recognizable ingredient list
  • No artificial colors or sweeteners
  • Modest fiber and protein per serving

Key Concerns

  • Calorie-dense per serving
  • Arrowroot starch is refined-style carb
  • Coconut sugar adds sugar
  • Sodium moderate, needs toppings and syrup

Ingredient Signals

Primary protein

almond flour

Whole-food ingredients

almond flourorganic coconut flour

Processing signals

arrowroot starchbaking leaveners

Additives

cream of tartarbaking soda

Added sweeteners

organic coconut sugar

Ingredients

Ingredient list

ALMOND FLOUR, ARROWROOT STARCH, ORGANIC COCONUT FLOUR, ORGANIC COCONUT SUGAR, SEA SALT, CREAM OF TARTAR, BAKING SODA.

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

Macronutrients

Calories

190

10% DV

Total Carbs

20g

7% DV

Protein

7g

14% DV

Saturated Fat

1g

5% DV

Fiber

3g

11% DV

Net Carbs

17g

6% DV

Sugar

3g

Added Sugar

3g

6% DV

Total Fat

9g

12% DV

Sodium

250mg

11% DV

Cholesterol

0mg

0% DV

Unsaturated Fat

8g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories19010% DV
Total Carbs20g7% DV
Protein7g14% DV
Saturated Fat1g5% DV
Fiber3g11% DV
Net Carbs17g6% DV
Sugar3g—
Added Sugar3g6% DV
Total Fat9g12% DV
Sodium250mg11% DV
Cholesterol0mg0% DV
Unsaturated Fat8g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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

    Supportive

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.

    A supportive signal: Low sugar (3g)

    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: Low saturated fat (1g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener signals (organic coconut sugar)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (20g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Workout Recovery

    Supportive

    Athletic Performance

    For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.

    A supportive signal: Recovery carbs (20g)

    See more for this goal

  • Strength & Protein Focus

    Watch-outs

    Athletic 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 (7g)

    See more for this goal

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.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Bob's Red Mill Grain Free Paleo 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 Grain Free Paleo Pancake & Waffle Mix shows about 3g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Bob's Red Mill Grain Free Paleo Pancake & Waffle Mix: 3g added 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 provides whole-food base; Short, recognizable ingredient list; No artificial colors or sweeteners.

What prevented a perfect Longevity Score?

Key concerns noted include: Calorie-dense per serving; Arrowroot starch is refined-style carb; Coconut sugar adds sugar.

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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