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

Pancake mixes

Birch Benders Complete Pancake & Waffle Mix

16 oz

Okay out of 100 Medium confidence
  • Ultra-processed
  • Contains added sugars
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Why it scores 42

Birch Benders Complete Pancake & Waffle Mix scores 42 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. Sugars 12 g / 100 g: High in sugar. 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

Complete Pancake & Waffle Mix

START100

Ingredients

  • Sugar
    Strong An added sugar. [1][2][3]
  • Whey protein concentrate / isolate
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • Lecithin
    Info An additive class typical of ultra-processed foods (NOVA group 4). [4]
  • Wheat gluten
    Info An ingredient typical of ultra-processed foods (NOVA group 4). [4]
  • 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. [5]
  • Natural flavors
    Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [6][4]
subtotal−29.5

Processing

  • Ultra-processed (NOVA 4)
    Strong Classified NOVA 4: made with industrial ingredients and additives. [4]
  • 3 kinds of ultra-processing markers
    Emerging Industrial additive classes found: emulsifier, flavoring and industrial protein. [4]
subtotal−21

Nutrition per 100 g

  • Sugars 12 g / 100 g
    Strong High in sugar. [1]
  • Salt 1.5 g / 100 g
    Strong High in salt. [7]
  • Energy 360 kcal / 100 g
    Info Energy-dense for its weight. [2]
  • Protein 32 g / 100 g
    Info A good source of protein. [2]
subtotal−8
TOTAL 42Okay

100 − 58.5 = 41.5 → 42

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

GTIN 00856017003431 · 2026-10-01

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy360 kcal
Fat3 g
Saturated fat0 g
Trans fat0 g
Carbohydrates52 g
Sugars12 g
Added sugars11.4 g
Fiber2 g
Protein32 g
Salt1.5 g

Serving: 35 g

Ingredients

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

UNBLEACHED WHEAT FLOUR, WHEY PROTEIN CONCENTRATE (WHEY PROTEIN CONCENTRATE, LECITHIN), EVAPORATED CANE JUICE, VITAL WHEAT GLUTEN, LEAVENING (MONOCALCIUM PHOSPHATE, SODIUM BICARBONATE, NON-GMO CORN STARCH), EGGS, SALT, NATURAL FLAVOR.

Allergens and diets

Contains: Milk, Wheat, Gluten, Egg

  • Not vegan
  • Not 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. Ultra-processed foods: what they are and how to identify them

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  5. 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

  6. 21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

    Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

    “whose significant function in food is flavoring rather than nutritional.”

    ecfr.gov

  7. 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

  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