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Birch Benders Gluten Free Pancake & Waffle Mix imp
Photo: Open Food Facts contributors (CC BY-SA)

Pancake mixes

Birch Benders Gluten Free Pancake & Waffle Mix imp

14 oz (397 g)

Okay out of 100 Medium confidence
  • Ultra-processed
  • High in salt
  • Contains added sugars
  • Contains whole grains
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Why it scores 43

Birch Benders Gluten Free Pancake & Waffle Mix imp scores 43 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:

  1. Sugar: An added sugar. Strong
  2. Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
  3. Salt 1.9 g / 100 g: Very high in salt. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better pancake and waffle mix

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Gluten Free Pancake & Waffle Mix imp

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Calcium phosphate
    Strong EFSA (2019) set a group ADI for phosphates of 40 mg/kg body weight (as phosphorus) and noted that infants, toddlers and children may exceed it. [4]
  • Xanthan gum
    Info An ingredient class typical of ultra-processed foods (NOVA group 4). [5]
subtotal−25

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [5]
subtotal−18

Nutrition per 100 g

  • Sugars 12.5 g / 100 g
    Strong High in sugar. [1]
  • Salt 1.9 g / 100 g
    Strong Very high in salt. [6]
  • Energy 375 kcal / 100 g
    Info Energy-dense for its weight. [2]
subtotal−14
TOTAL 43Okay

100 − 57 = 43

Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]

Can’t score above 79. High in salt (above the front-of-pack "high" level). [7]

GTIN 00856017003370 · 2026-06-05

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy375 kcal
Fat6.3 g
Saturated fat0 g
Trans fat0 g
Carbohydrates62.5 g
Sugars12.5 g
Added sugars7.5 g
Fiber2.5 g
Protein7.5 g
Salt1.9 g

Serving: 1 portion (40 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

BROWN RICE FLOUR, POTATO STARCH, ALMOND FLOUR, WHITE RICE FLOUR, BUTTERMILK, CASSAVA STARCH, NON-GMO CANE SUGAR, LEAVENING (MONOCALCIUM PHOSPHATE, NON-GMO CORN STARCH, SODIUM BICARBONATE), SALT, XANTHAN GUM.

Allergens and diets

Contains: Milk, Tree nuts

  • Not vegan
  • Vegetarian
  • Gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Healthiest pancake mixes in the US

More from Birch Benders

Sources

  1. Guideline: sugars intake for adults and children

    World Health Organization · Mar 4, 2015 · Agency assessment

    “In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”

    who.int

  2. Dietary Guidelines for Americans, 2025–2030

    U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

    “Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

    cdn.realfood.gov

  3. Added and free sugars should be as low as possible

    European Food Safety Authority · Feb 28, 2022 · Agency assessment

    “Sugar consumption is a known cause of dental caries.”

    efsa.europa.eu

  4. EFSA issues new advice on phosphates

    European Food Safety Authority · Jun 12, 2019 · Agency assessment

    “We estimated that dietary exposure to phosphates may exceed the new ADI for infants, toddlers and children with average consumption of phosphates in their diet.”

    efsa.europa.eu

  5. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  6. Sodium reduction (fact sheet)

    World Health Organization · May 11, 2026 · Agency assessment

    “For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

    who.int

  7. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk

  8. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

    BMJ · Feb 28, 2024 · Peer-reviewed

    “Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

    doi.org

  9. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

    Cell Metabolism · July 2019 · Peer-reviewed

    doi.org