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There are now pancake mixes available that are lower in sodium for those who are trying to reduce their sodium intake, but not all of these low sodium pancake mixes are created equal in their taste, fluffiness, and nutritional benefits.
The 7 best low sodium pancake mix brands are:
- Nature’s Promise Protein Buttermilk Pancake & Waffle Mix
- Arrowhead Mills Gluten-Free Pancake and Baking Mix
- Bob’s Red Mill Organic Whole Grain Pancake & Waffle Mix
- Krusteaz Buttermilk Pancake Mix
- Bob’s Red Mill Homestyle Pancake Mix
- Bisquick Gluten Free Pancake & Baking Mix
- Arrowhead Mills Natural Buttermilk Pancake and Waffle Mix
In this article, I’m going to cover these brands in more detail so you can continue to enjoy your favorite breakfast food without overdoing your sodium intake.
What Are the Guidelines for Sodium Consumption?
The World Health Organization recommends that you limit your sodium intake to 2 grams (2,000 mg) of sodium per day.
According to the Centers for Disease Control and Prevention, 90% of Americans consume more than the recommended daily amount of sodium.
The average American adult consumes around 3,400 mg of sodium a day.
What Defines A “Low Sodium” Pancake Mix?
Most pancake mixes contain between 600 and 700 mg of sodium per serving (¼ cup of dry mix). Anything that contains 360 mg of sodium or less per ¼ cup serving can be referred to as low sodium.
Keep in mind, the sodium content listed is only for one serving of the pancake mix, so if you plan on having more than one serving of the pancake mix, you’re going to be consuming more sodium than is stated on the label.
For example, if the low sodium pancake mix has 290 mg of sodium per ¼ cup but you’re using 1 cup of mix, then the sodium content of the pancakes would actually be 1160mg of sodium, which would no longer be low sodium.
Learn more How Much Sodium Is A Low Sodium Diet?
Best Low Sodium Pancake Mixes
1. Nature’s Promise Protein Buttermilk Pancake & Waffle Mix (320 mg)
The Nature’s Promise Pancake & Waffle Mix is the best low sodium pancake mix because it has 320 mg of sodium per ½ cup serving, which is a larger serving size for less sodium compared to other pancake mixes on the market.
Another benefit of this low sodium mix is that it provides 45% of your daily vitamin D requirements. Vitamin D plays an important role in your bone health, immune health, and helping to reduce inflammation.
- Sodium per serving (½ cup): 320 mg
Buy at FreshDirect here.
2. Arrowhead Mills Gluten-Free Pancake and Baking Mix (290 mg)
Another low sodium pancake mix is Arrowhead Mills’ Gluten-Free Pancake Mix, which has 290mg of sodium per ¼ cup (46 grams) and is the best option for those who need gluten-free products.
This pancake mix is made with organic white rice flour and organic potato starch, which gives it a fluffy texture that you don’t always get with a gluten-free pancake mix.
- Sodium per serving (¼ cup): 290 mg
Buy at Amazon here.
3. Bob’s Red Mill Organic Whole Grain Pancake & Waffle Mix (300 mg)
Bob’s Red Mill Organic Whole Grain Pancake & Waffle Mix is another delicious low sodium option with only 300mg per serving, which is perfect for those who want to lower their sodium intake.
This low sodium pancake mix is made with whole wheat flour and whole grain rye, which makes this product higher in fiber. A higher fiber content is beneficial because an adequate fiber intake is important for supporting healthy digestion.
It also provides 10% of the recommended daily iron requirements, making it a great option for those who are vegan or vegetarian because these individuals may struggle to get enough iron from other food sources.
- Sodium per serving (¼ cup): 300 mg
Buy at Amazon here.
4. Krusteaz Buttermilk Pancake Mix (330 mg)
The Krusteaz Buttermilk Pancake Mix is a great low in sodium pancake mix because it has 330mg of sodium in a ¼ cup serving, it’s loaded with nutrients, and it makes the fluffiest pancakes.
The Krusteaz Mix is made with enriched bleached flour and contains a variety of nutrients that your body needs to function optimally, such as niacin, riboflavin, and folic acid.
- Sodium per serving (¼ cup): 330 mg
Buy at Amazon here.
5. Bob’s Red Mill Homestyle Pancake Mix (330 mg)
Bob’s Red Mill Homestyle Pancake Mix has 330 mg of sodium per ¼ cup serving. It also has 6% of each of your daily calcium and iron needs.
Bob’s Red Mill Homestyle Pancake mix is in fifth place despite having the same amount of sodium per serving as the Krusteaz mix because it has fewer nutrients and is less fluffy than the Krusteaz pancake mix.
- Sodium per serving (¼ cup): 330 mg
Buy at Amazon here.
6. Bisquick Gluten Free Pancake & Baking Mix (340 mg)
The Bisquick Gluten Free Pancake & Baking Mix is another great low sodium pancake mix with 340 mg of sodium per ¼ cup, which is below the recommended sodium threshold.
Another benefit of the Bisquick mix is that it’s made with rice flour, which is high in dietary fiber. It’s also a gluten-free grain, making it appropriate for those with gluten intolerance or celiac disease.
- Sodium per serving (¼ cup): 340 mg
Buy at Amazon here.
7. Arrowhead Mills Natural Buttermilk Pancake and Waffle Mix (360 mg)
The last low sodium pancake mix that I would recommend is the Arrowhead Mills Natural Buttermilk Pancake and Waffle Mix, which has 360mg of sodium per ¼ cup serving.
This Arrowhead Mills mix is the upper limit for what would be considered a low sodium mix, so it’s important to stick to the ¼ cup serving size if you’re trying to reduce your sodium intake.
There is an impressive 15% of your daily calcium needs, 5 grams of protein, and only 1 gram of fat in each ¼ cup serving. If you want to add extra protein to your pancakes, stir some protein powder into the mixture.
Adding extra protein will also make you feel fuller and more satiated.
- Sodium per serving (¼ cup): 360 mg
Buy at Amazon here.
Pancake Mixes To Avoid
The pancake mix brands to avoid are those that have more than 380 mg of sodium per serving because these mixes could put you over the daily upper limit for sodium consumption, especially if you’re having more than one serving.
1. Birch Benders Paleo Pancake and Waffle Mix (388 mg)
The Birch Benders Paleo Pancake and Waffle Mix should be avoided because it’s higher in sodium with 388 mg per ¼ cup, which is over the recommended amount of 360mg per serving.
This mix isn’t the worst option for those who don’t consume pancakes often but for those that consume pancakes regularly, it’s not the best option because the sodium is higher than recommended.
- Sodium per serving (¼ cup): 388 mg
Buy at Amazon here.
2. Hungry Jack Extra Light & Fluffy Pancake & Waffle Mix (435 mg)
The Hungry Jack Extra Light & Fluffy Pancake & Waffle Mix is relatively high in sodium with 435 mg of sodium per serving, so it should be avoided by those who want to reduce their sodium intake.
If you were to consume 2 servings of this mix, which is still only ½ cup of dry mix, then you would be having 870 mg of sodium from the pancakes alone.
- Sodium per serving (¼ cup): 435 mg
Buy at Kroger here.
3. Birch Benders Organic Confetti Just-Add-Water Pancake & Waffle Mix (470 mg)
The most important pancake mix to avoid is the Birch Benders Organic Confetti Just-Add-Water Pancake & Waffle Mix because it’s the highest on the list with 470 mg of sodium in each serving.
Although this pancake mix is absolutely delicious, I recommend avoiding this one if you’re trying to cut back on your sodium and choosing any of the other options listed above.
- Sodium per serving (¼ cup): 470 mg
Find this pancake mix at Amazon here.
Frequently Asked Questions
Is Pancake Mix High In Sodium?
Standard pancake mix is usually high in sodium with over 600 mg of sodium per serving but there are many great low sodium pancake mix brands that contain fewer than 350 mg of sodium per serving.
Is Salt Necessary In Pancakes?
No, salt is not necessary for pancakes. Its main function is to enhance the flavor of the pancakes and to balance out the sweetness but it’s not required to get a fluffy texture.
Other Low Sodium Foods
About The Author
Athina Crilley is a Biochemistry graduate, a qualified personal trainer, and nutrition coach. She is passionate about helping women to balance their hormones and cycle. She is the host and producer of Finding Flo podcast, which covers all things women’s health and nutrition.