Healthy Food Guide by KarbCoach
Udi's Gluten Free Blueberry Muffin Flavored Mug Cakes Mix: Longevity analysis
Quick answer
Special Occasion Choice
Udi's Gluten Free blueberry muffin flavored mug cakes mix received a Longevity Score of 42 out of 100 (special occasion choice). Gluten-free mix with dried egg and blueberries, but sugar is the first ingredient and fiber is low for the carb load. Strengths include dried blueberries and whole egg, simple ingredient list with few additives, and some protein from egg and pea flour, while main considerations include cane sugar is the first ingredient; sugar is high, refined rice and tapioca flours with low fiber, and palm oil adds saturated fat.
Longevity Score 42/100
What helped the score?
- Contains dried blueberries and whole egg
- Simple ingredient list with few additives
- Some protein from egg and pea flour
What held the score back?
- Cane sugar is the first ingredient; sugar is high
- Refined rice and tapioca flours with low fiber
- Palm oil adds saturated fat
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
- Udi's Gluten Free Blueberry Muffin Flavored Mug Cakes Mix
- Brand
- Udi's Gluten Free
- Category
- Snacks (source: Cake, Cookie & Cupcake Mixes)
- GTIN / UPC
00698997809852- Serving size
- 60 g (1 pouch)
- 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
Udi's Gluten Free
Blueberry Muffin Flavored Mug Cakes Mix
KarbCoach Recommendation
Special Occasion Choice
Gluten-free mix with dried egg and blueberries, but sugar is the first ingredient and fiber is low for the carb load.
What Stands Out
Very High Sugar
27g added sugar
54% DVLow Fiber
1g fiber
4% DVRefined Grains
refined rice flour
Real Dried Whole Egg
Primary protein source
Added Sweetener
cane sugar
Whole Foods
dried blueberries, dried whole…
DV = Percent of Daily Value based on a 2,000 calorie diet
Key Positives
- Contains dried blueberries and whole egg
- Simple ingredient list with few additives
- Some protein from egg and pea flour
Key Concerns
- Cane sugar is the first ingredient; sugar is high
- Refined rice and tapioca flours with low fiber
- Palm oil adds saturated fat
- Sodium is moderate
Ingredient Signals
Primary protein
Whole-food ingredients
Processing signals
Additives
Added sweeteners
Ingredients
Ingredient list
CANE SUGAR, PEA FLOUR, RICE FLOUR, TAPIOCA FLOUR, PALM OIL, DRIED WHOLE EGG, DRIED BLUEBERRIES, LESS THAN 2% OF: CREAM OF TARTAR, BAKING SODA, SALT, NATURAL FLAVORS, VANILLA EXTRACT.
Formulations can vary — check the package label for the final word.
Macronutrients
Calories
250
13% DVTotal Carbs
47g
17% DVProtein
3g
6% DVSaturated Fat
3g
15% DVFiber
1g
4% DVNet Carbs
46g
17% DVSugar
27g
Added Sugar
27g
54% DVTotal Fat
5g
6% DVSodium
300mg
13% DVUnsaturated Fat
2g
DV = Percent of Daily Value based on a 2,000 calorie diet
Nutrition at a Glance
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 250 | 13% DV |
| Total Carbs | 47g | 17% DV |
| Protein | 3g | 6% DV |
| Saturated Fat | 3g | 15% DV |
| Fiber | 1g | 4% DV |
| Net Carbs | 46g | 17% DV |
| Sugar | 27g | — |
| Added Sugar | 27g | 54% DV |
| Total Fat | 5g | 6% DV |
| Sodium | 300mg | 13% DV |
| Unsaturated Fat | 2g | — |
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
Watch-outsMetabolic 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 (46g)
This product has 3 additional signals for this goal.
Heart-Healthy Eating
Watch-outsMetabolic Health
For someone prioritizing Heart-Healthy Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Ingredients often higher in saturated fat (Mentions "palm oil". See ingredients for details.)
This product has 1 additional signal for this goal.
GLP-1 Eating Support
Watch-outsMetabolic Health
For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (3g)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
Watch-outsMetabolic 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 (27g)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
Watch-outsMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher sugar (27g)
Athletic Fueling
Watch-outsAthletic 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 (27g of 47g carbs)
Workout Recovery
Watch-outsAthletic Performance
For someone prioritizing Workout Recovery, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Lower protein (3g)
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 (3g)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "blueberry". See ingredients for details.)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "egg". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "egg". See ingredients for details.)
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 (46g)
This product has 1 additional signal for this goal.
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 (46g)
This product has 1 additional signal for this goal.
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)
Mediterranean-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Ingredients often higher in saturated fat (Mentions "palm oil". See ingredients for details.)
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 "flour", "pea". See ingredients for details.)
This product has 1 additional signal for this goal.
Healthy Fat Focus
Watch-outsDietary Patterns
For someone prioritizing Healthy Fat Focus, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Ingredients often higher in saturated fat (Mentions "palm oil". See ingredients for details.)
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the Longevity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Longevity 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.
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 Udi's Gluten Free Blueberry Muffin Flavored Mug Cakes 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?
Udi's Gluten Free Blueberry Muffin Flavored Mug Cakes Mix shows about 1.02g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Udi's Gluten Free Blueberry Muffin Flavored Mug Cakes Mix: 27g 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: Contains dried blueberries and whole egg; Simple ingredient list with few additives; Some protein from egg and pea flour.
What prevented a perfect Longevity Score?
Key concerns noted include: Cane sugar is the first ingredient; sugar is high; Refined rice and tapioca flours with low fiber; Palm oil adds saturated fat.
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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