In this article
- Protein pancakes and fiber are two separate numbers
- High fiber pancake mix comparison
- The mixes worth buying, one by one
- How a standard pancake mix compares
- A quick label checklist for healthy pancakes
- Building a high fiber stack on a Saturday morning
- Turning a regular mix into a better one
- Which high fiber pancake mix fits you
- Pancake mix and fiber: common questions
- Sources
Plenty of people assume a protein pancake mix doubles as a fiber upgrade, but the two rarely travel together. Birch Benders Protein lists 14 grams of protein and just 1 gram of fiber per serving, while a true high fiber pancake mix such as Bob’s Red Mill Organic High Fiber gives 7 grams.
What separates them is the flour. Mixes built on whole wheat, bran, oats, buckwheat or coconut flour carry the fiber, and refined wheat flour leaves it behind.
Protein pancakes and fiber are two separate numbers
Kodiak’s Buttermilk Flapjack and Waffle Mix shows how a mix can do both. It matches Birch Benders Protein at 14 grams of protein but brings 5 grams of fiber, because its first two ingredients are 100% whole grain wheat flour and whole grain oat flour.
Birch Benders Protein starts with unbleached wheat flour, a refined flour with most of the bran gone. The protein comes from whey and wheat gluten, which add none of the fiber.
So read two lines on the label, not one. A protein claim on the front tells you nothing about the fiber on the back.
High fiber pancake mix comparison
We pulled every mix from USDA FoodData Central. Branded rows use the label data each company submitted between 2018 and 2023, and the last row is USDA’s own analysis of a standard complete mix.
| Mix (dry serving) | Serving | Calories | Fiber (% DV) | Protein | Sugar | Sodium |
|---|---|---|---|---|---|---|
| Bob’s Red Mill Organic High Fiber | 52 g | 180 | 7 g (25%) | 7 g | 2 g | 400 mg |
| Simply Keto Pancake & Waffle | 63 g | 300 | 6 g (21%) | 16 g | 2 g | 380 mg |
| Kodiak Buttermilk Flapjack | 53 g | 190 | 5 g (18%) | 14 g | 3 g | 380 mg |
| Birch Benders Paleo | 35 g | 140 | 5 g (18%) | 7 g | 1 g | 340 mg |
| Arrowhead Mills Organic Buckwheat | 45 g | 150 | 4 g (14%) | 5 g | 0 g | 280 mg |
| Think.eat.live. Protein & Fiber (gluten free) | 50 g | 230 | 4 g (14%) | 9 g | 7 g | 140 mg |
| Swerve Pancake & Waffle | 30 g | 120 | 3 g (11%) | 3 g | under 1 g | 180 mg |
| Birch Benders Protein | 50 g | 180 | 1 g (4%) | 14 g | 6 g | 85 mg |
| Standard complete buttermilk mix (USDA) | 52 g | 190 | 2 g (7%) | 5 g | 8 g | 560 mg |
The FDA sets the fiber Daily Value at 28 grams, and a food with 20% DV or more per serving counts as high. Only Bob’s Red Mill and Simply Keto clear that bar on a standard serving.
Serving sizes vary from 30 to 63 grams of dry mix, which skews the comparison. Per 100 grams, Birch Benders Paleo actually leads at about 14.3 grams, just ahead of Bob’s Red Mill at 13.5, while the USDA standard mix sits at 2.9.
The mixes worth buying, one by one
Bob’s Red Mill Organic High Fiber
This is the most straightforward fiber mix on the list. The ingredients read like a whole grain pantry: whole wheat pastry flour, Scottish oatmeal, wheat bran, flaxseed meal, oat bran and wheat germ.
Key specs: 7 grams of fiber, 7 grams of protein and 2 grams of sugar for 180 calories. Best for: anyone who wants a classic, wheaty pancake with fiber from real grain. Drawback: 400 mg of sodium per serving, before syrup or butter.
Kodiak Buttermilk Flapjack and Waffle Mix
Kodiak packs the most protein plus fiber per calorie in our data, with 14 grams and 5 grams in 190 calories. That’s close to Simply Keto’s numbers at about two thirds of the calories. Whole grain wheat and oat flours do the fiber work, and whey and milk proteins push the protein up.
Best for: a breakfast that needs to hold you until lunch. Drawback: the USDA record dates from 2018, so check the current box, since recipes change.
Simply Keto and Birch Benders Paleo
Both skip wheat for nut and coconut flours. Simply Keto starts with almond flour, powdered egg and coconut flour, and its 6 grams of fiber come in a 300 calorie serving with 16 grams of protein.
Birch Benders Paleo uses cassava starch, coconut flour and almond flour, giving 5 grams of fiber in a lighter 140 calorie serving. Coconut flour sits in the first three ingredients of both mixes.
Best for: low carb or grain free plans. Drawback: Simply Keto is the highest calorie mix on the list, so a double serving adds up fast.
Arrowhead Mills Organic Buckwheat
Five ingredients and zero sugar make this one of the simplest labels in the aisle. Buckwheat flour comes first, followed by whole wheat flour and rice flour.
Key specs: 4 grams of fiber and 150 calories per 45 grams. Best for: earthy, nutty pancakes with no added sweetener. Drawback: only 5 grams of protein.
Think.eat.live. Protein and Fiber
Sunflower seed flour and sorghum flour form the base of this gluten free mix, with 4 grams of fiber and 9 grams of protein. It has the lowest sodium of the high fiber options at 140 mg.
Drawback: coconut nectar pushes the sugar to 7 grams, the most of any fiber pick here.
Weighing a fiber pancake mix against oatmeal, fiber cereals or a supplement? Our comparison charts put popular breakfast options side by side so you can compare fiber and protein quickly.
How a standard pancake mix compares
USDA’s complete buttermilk mix, the add water kind, is built on refined flour. It gives about 2 grams of fiber, 8 grams of sugar and 560 mg of sodium per 52 gram serving.
Meijer’s Complete Pancake Mix tells a similar story with 1 gram of fiber in 39 grams, and enriched bleached flour and sugar as its first two ingredients.
Once cooked, a plain pancake from a standard mix weighs about 77 grams and carries roughly 1 gram of fiber for 150 calories, according to USDA. At the same 52 gram dry serving, Bob’s Red Mill gives 3.5 times the fiber of the standard mix, with a quarter of the sugar.
Buckwheat is the clearest middle ground. USDA’s generic buckwheat mix lists 8.5 grams of fiber per 100 grams, nearly three times the standard complete mix.
A quick label checklist for healthy pancakes
Standing in the breakfast mixes aisle with a few boxes in hand? Run through these checks:
- The first few ingredients include whole grain flour, bran, buckwheat, or a nut or coconut flour
- Fiber reads 5 grams or more per serving
- Sugar sits at 3 grams or less, since syrup will add plenty later
- Sodium stays at 400 mg or less per serving
- The serving size is close to the amount you’ll actually make
Most of the high fiber picks above pass at least four of these. Arrowhead Mills misses only the fiber line, at 4 grams, and makes up for it with zero sugar.
Building a high fiber stack on a Saturday morning
Picture a weekend stack made from one serving of Kodiak mix. You start with about 5 grams of fiber from the batter.
Fold a tablespoon of chia seeds into the batter for another 4.1 grams, then top the plate with a cup of fresh raspberries for 8 grams more. That stack now delivers about 17 grams, well over half the Daily Value.
Other easy additions:
- Ground flaxseed stirred into the dry mix
- Sliced banana or pear cooked right into the batter
- A spoonful of nut butter instead of butter
- Wheat bran or oat bran added a few tablespoons at a time
Harvard’s Nutrition Source recommends raising fiber gradually, since a sudden jump can cause bloating or cramping, and drinking more fluids as you do. So if your usual pancakes have 1 gram, build up to that 17 gram stack over a few weekends.
Want more pancake, waffle and weekend breakfast ideas built around fiber? Our recipe eBooks are full of easy ones to try.
Turning a regular mix into a better one
You don’t have to throw out the box you already own. Replacing part of a standard mix with oat bran, wheat bran or ground flax raises the fiber in every pancake.
Start with about a quarter of the dry mix and see how the batter behaves. Bran soaks up liquid, so you may need a splash more milk or water.
Letting the batter rest for five minutes also helps. The bran and flax hydrate, and the pancakes come out softer.
Not sure how many grams your breakfast should cover? Our fiber calculator gives you a personal daily target to plan around.
Which high fiber pancake mix fits you
If you want the most fiber from whole grains, pick Bob’s Red Mill Organic High Fiber. If you want protein and fiber together, Kodiak’s Buttermilk mix gives the most of both per calorie in our data.
If you eat low carb or grain free, choose Simply Keto for staying power or Birch Benders Paleo for a lighter serving. And if you love the simplest label possible, Arrowhead Mills Buckwheat has five ingredients and no sugar.
If the box you buy says protein in big letters, check the fiber line before it goes in your cart.
Pancake mix and fiber: common questions
Which pancake mix has the most fiber?
Bob’s Red Mill Organic High Fiber has the most per serving in our data, with 7 grams in 52 grams of dry mix. By weight, Birch Benders Paleo is slightly higher at about 14 grams per 100 grams.
Are protein pancakes high in fiber?
Not always. Kodiak’s Buttermilk mix has 14 grams of protein and 5 grams of fiber, but Birch Benders Protein has the same protein with only 1 gram of fiber.
Is buckwheat pancake mix high in fiber?
Yes, compared with standard mixes. USDA lists buckwheat pancake mix at 8.5 grams of fiber per 100 grams, and Arrowhead Mills Organic Buckwheat gives 4 grams per serving.
Do keto pancake mixes have fiber?
Many do, thanks to almond and coconut flour. Simply Keto lists 6 grams per serving, while Swerve’s mix gives 3 grams.
How much fiber is in a regular pancake?
Very little. USDA lists a pancake from a standard complete mix at about 1 gram of fiber for 150 calories.
Can I add fiber to boxed pancake mix?
Yes. Stir in oat bran, wheat bran, ground flax or chia seeds, starting with about a quarter of the dry mix, and add a little extra liquid.
Does whole wheat pancake mix have more fiber than white?
Yes, by a wide margin. Bob’s Red Mill’s whole grain mix has 7 grams per 52 gram serving, while USDA’s standard refined flour mix has about 2 grams at the same weight.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Bob’s Red Mill Organic High Fiber Pancake & Waffle Whole Grain Mix (2671808); Kodiak Cakes Flapjack & Waffle Mix, Buttermilk (1942879); Simply Keto Nutrition Pancake & Waffle Mix (2543517); Birch Benders Paleo Pancake & Waffle Mix (2670153), Protein Pancake & Waffle Mix (2144989); Arrowhead Mills Buckwheat Organic Pancake & Waffle Mix (2612252); Think.eat.live. Natural Protein & Fiber Gluten Free Pancake + Waffle Mix (2272411); Swerve Pancake & Waffle Mix (2608978); Meijer Complete Pancake Mix (2656209). SR Legacy: Pancakes, plain, dry mix, complete (172772); prepared (175006); Pancakes, buckwheat, dry mix, incomplete (172774); Raspberries, raw; Seeds, chia seeds, dried.” FoodData Central. 2018 to 2023. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
