Birch Benders Pancake & Waffle Mix, Complete, Protein nutrition facts
Per β cup Β· 55 g
of a 2,000 cal day
- Protein15g30% of calories
- Carbs32g65% of calories
- Fat1g5% of calories
- β Protein-dense
- β Low fat
- β Low saturated fat
- β Cholesterol free
At a glance
One serving of Birch Benders Pancake & Waffle Mix, Complete, Protein (β cup, 55 g) has 200 calories, with 15 g of protein, 32 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (65% of calories). It is high in protein (30% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein30%
Good source of
10β19% of the daily value
- Calcium14%
- Iron13%
Watch
20%+ of the daily value
- Sodium23%
Vitamins & minerals
Amounts for β cup (55 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin D | 0 ΞΌg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 142 mg | 14% |
| Iron | 1 mg | 13% |
| Potassium | 57 mg | 1% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Birch Benders Pancake & Waffle Mix, Complete, Protein364
- Birch Benders Pancake & Waffle Mix, Organic Classic, Complete350
- Bob's Red Mill Pancake & Waffle Mix, Whole Grain, Buttermilk350
- Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain350
- Whole wheat pancake mix (dry mix, incomplete)344
- GoodWheat Instant Pancakes, Buttermilk, Single-Serve316
- Whole wheat pancakes (from incomplete dry mix, prepared)208
Similar foods
- 268 cal
Whole wheat pancakes (from incomplete dry mix, prepared)1 medium pancake+68 cal 
482 calWhole wheat pancake mix (dry mix, incomplete)1 cup, poured from box+282 cal
140 calBirch Benders Pancake & Waffle Mix, Organic Classic, CompleteΒΌ cupβ60 cal
140 calBob's Red Mill Pancake & Waffle Mix, Whole Grain, ButtermilkΒΌ cupβ60 cal
140 calBob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 GrainΒΌ cupβ60 cal
180 calGoodWheat Instant Pancakes, Buttermilk, Single-Serve1 packetβ20 cal
Burning 200 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Birch Benders Pancake & Waffle Mix, Complete, Protein?
One serving of Birch Benders Pancake & Waffle Mix, Complete, Protein (β cup) has 200 calories, which works out to 364 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Birch Benders Pancake & Waffle Mix, Complete, Protein high in protein?
Yes. It has 15 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Is Birch Benders Pancake & Waffle Mix, Complete, Protein keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20β50 g per day.
How much sodium is in Birch Benders Pancake & Waffle Mix, Complete, Protein?
520 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Birch Benders Pancake & Waffle Mix, Complete, Protein?
7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
