Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain nutrition facts
Per ¼ cup · 40 g
of a 2,000 cal day
- Protein7g19% of calories
- Carbs27g74% of calories
- Fat1g6% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain (¼ cup, 40 g) has 140 calories, with 7 g of protein, 27 g of carbohydrates and 1 g of fat. Most of its energy comes from carbs (74% of calories). It is high in iron (25% DV).
High in
20%+ of the daily value
- Iron25%
Good source of
10–19% of the daily value
- Dietary fiber18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for ¼ cup (40 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin D | 0 μg | 0% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 2 mg | 25% |
| Potassium | 135 mg | 3% |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Birch Benders Pancake & Waffle Mix, Complete, Protein364
- Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain350
- Birch Benders Pancake & Waffle Mix, Organic Classic, Complete350
- Bob's Red Mill Pancake & Waffle Mix, Whole Grain, Buttermilk350
- 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+128 cal 
482 calWhole wheat pancake mix (dry mix, incomplete)1 cup, poured from box+342 cal
200 calBirch Benders Pancake & Waffle Mix, Complete, Protein⅓ cup+60 cal
140 calBirch Benders Pancake & Waffle Mix, Organic Classic, Complete¼ cupsame cal
140 calBob's Red Mill Pancake & Waffle Mix, Whole Grain, Buttermilk¼ cupsame cal
180 calGoodWheat Instant Pancakes, Buttermilk, Single-Serve1 packet+40 cal
Burning 140 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 27minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain?
One serving of Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain (¼ cup) has 140 calories, which works out to 350 calories per 100 g. That is about 7% of a 2,000-calorie day.
Is Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain high in protein?
Not especially. It has 7 g of protein per serving, and protein supplies 19% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain?
300 mg per serving.
How much sugar is in Bob's Red Mill Pancake & Waffle Mix, Organic, Whole Grain, 7 Grain?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
