The Nutrition in Aunt Jemima Pancake Mix

Stack of pancakes with fresh blueberry and honey
Pancakes from any mix are healthier with fruit rather than sugary syrup. (Image: AnjelaGr/iStock/Getty Images)

Aunt Jemima pancake mix debuted in 1889 and was the first ready-made pancake mix available. Today, the brand sells a variety of mixes, syrups and other breakfast food products. While Aunt Jemima original pancake mix itself is low in calories and fat and high in nutrients, the nutrition facts change considerably when the mix is prepared as directed.

Serving Size

The recommended serving size of Aunt Jemima’s original pancake mix is 1/3 cup, or approximately 47 g. This mix is typically combined with 1 egg, 1 tbsp. of vegetable oil and 3/4 cup of fortified 2 percent milk to create the pancakes. The serving size for the prepared pancakes is four 4-inch pancakes. If you eat more or less than this amount, adjust the nutrition facts accordingly.

Calories, Fat and Cholesterol

The dry mix alone contains 150 calories, none of which come from fat. When you prepare the mix as directed, the pancakes contain 250 calories per serving. Of the 250 total calories, 70 calories come directly from fat. The mix itself contains 0.5 g of total fat and does not contain any saturated or trans fat. When prepared as directed, the pancakes contain 8 g of total fat and 2 g of saturated fat. This is approximately 12 percent of the FDA daily value (DV) recommendation of total fat and 10 percent of the DV of saturated fat, based on a 2,000 calorie diet. The mix is cholesterol-free, but the pancakes have 75 mg of cholesterol when prepared as directed. This is about 25 percent of the DV of cholesterol.

Sodium and Potassium

One serving of the mix contains a considerable amount of sodium, 740 mg to be exact; this is 31 percent of the DV. The prepared pancakes only contain slightly more sodium than the mix itself. The pancakes have 800 mg of sodium, or about 33 percent of the DV. The amount of potassium in the mix is 50 mg, which is only 1 percent of the DV. The amount of potassium in the prepared pancakes, however, is 160 mg; this is 5 percent of the DV.

Carbohydrates and Protein

Aunt Jemima pancake mix contains 33 g of total carbohydrates, which is 11 percent of the DV. This amount includes 1 g of dietary fiber and 7 g of sugar. The pancakes contain 37 g of total carbohydrates, or 12 percent of the DV. The amount of fiber in the prepared pancakes is still 1 g, but the amount of sugar increases to 10 g. The mix contains 4 g of protein, while the pancakes have exactly twice that amount.

Vitamins and Minerals

Aunt Jemima pancake mix contains a good amount of vitamins and minerals on its own, but preparing the mix as instructed provides even more vitamins and minerals. The mix provides 10 percent of the DV of calcium, iron, riboflavin, niacin and folic acid, 15 percent the DV of thiamin and 30 percent of the DV of phosphorus. The prepared pancakes provide 4 percent the DV of vitamin A, 10 percent the DV of iron and niacin, 15 percent the DV of calcium and folic acid, 20 percent the DV of thiamin and riboflavin, and 40 percent the DV of phosphorus.

Considerations

Keep in mind that modifying the recipe when you make pancakes using Aunt Jemima’s mix may alter the nutrition facts amounts. For example, if you use skim milk or whole milk instead of 2 percent, the amount of calories and fat may be significantly different. In addition, Aunt Jemima offers several variations of the original pancake mix. These variations include a buttermilk mix and a whole wheat blend mix. Aunt Jemima also offers “complete” mixes, where water is added to the mix instead of eggs, milk and vegetable oil. These mixes contain similar, although not identical, nutrition fact amounts. Always check the nutrition label of your Aunt Jemima pancake mix to determine specific nutrition fact amounts.

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