Healthy Food Guideby KarbCoach
Birch Benders Blueberry Paleo Frozen Waffles packaging

Birch Benders

Is Birch Benders Blueberry Paleo Frozen Waffles healthy?

Blueberry Paleo Frozen Waffles

Ice Cream & Frozen Desserts · Updated 2026-10-19

Longevity Score

72/100

Food Integrity Score

84/100

Enjoy in Moderation

Nutrition and ingredient quality are both respectable, but this is better as a balanced choice than an everyday default.

Quick answer

Enjoy in Moderation

Birch Benders blueberry paleo frozen waffles is rated enjoy in moderation overall, with a Longevity Score of 72 out of 100 and a Food Integrity Score of 84 out of 100. Grain-free waffle with whole-food flours and fruit pieces, but added fruit-concentrate sweetness and processed leavening keep it moderate. Strengths include grain-free base with tigernut and coconut flour, fiber from coconut flour and citrus fiber, and real blueberry puree included, while main considerations include concentrated fruit juices add sugar, sunflower oil and cassava starch, and processed leavening and citrus fiber additives.

Longevity Score 72/100Food Integrity Score 84/100

What helped the score?

  • Grain-free base with tigernut and coconut flour
  • Fiber from coconut flour and citrus fiber
  • Real blueberry puree included

What held the score back?

  • Concentrated fruit juices add sugar
  • Contains sunflower oil and cassava starch
  • Processed leavening and citrus fiber additives

Ingredients

Ingredient list

WATER, TIGERNUT FLOUR, CASSAVA STARCH, EGGS, HIGH OLEIC SUNFLOWER OIL, APPLE BLUEBERRY PIECES (CONCENTRATED APPLE PUREE, CONCENTRATED APPLE JUICE, BLUEBERRY PUREE, CONCENTRATED ELDERBERRY JUICE [FOR COLOR], CITRUS FIBER CITRUS PECTIN), ORGANIC COCONUT FLOUR, LEAVENING (MONOCALCIUM PHOSPHATE, SODIUM BICARBONATE), SALT

Formulations can vary — check the package label for the final word.

Key nutrition

Per serving: 64 g (2 waffles (64g) Per serving)

  • Calories21011% DV
  • Protein3g6% DV
  • Total Carbs26g9% DV
  • Fiber4g14% DV
  • Total Fat12g15% DV
  • Saturated Fat1.5g8% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Birch Benders Blueberry Paleo Frozen Waffles
Category
Ice Cream & Frozen Desserts (source: Other Frozen Desserts)
GTIN / UPC
00810001560133
Serving size
64 g (2 waffles (64g) Per serving)
Source data — ingredients
Ingredient list from product label data (see Sources)
Healthy Food Guide analysis
Independent Longevity and Food Integrity scorecards. See methodology under Sources.
Data last verified

How this product may fit different goals

The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Moderate-low sodium (199.7mg)

    See more for this goal

  • GLP-1 Eating Support

    Watch-outs

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (3g)

    See more for this goal

  • Low Sugar Lifestyle

    Watch-outs

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Sweetener signals (concentrated apple juice, concentrated apple puree)

    See more for this goal

  • Athletic Fueling

    Supportive

    Athletic Performance

    For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.

    A supportive signal: Available carbohydrates (26g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Workout Recovery

    Mixed

    Athletic Performance

    For someone prioritizing Workout Recovery, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Lower protein (3g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Strength & Protein Focus

    Watch-outs

    Athletic Performance

    For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (3g)

    See more for this goal

See how this product fits your goals

Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.

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Common questions about this product

Is Birch Benders Blueberry Paleo Frozen Waffles highly processed?

Food Integrity lists processing level as Lightly processed. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.

Why are the Longevity and Food Integrity scores different?

Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.

How much fiber is in one serving?

Birch Benders Blueberry Paleo Frozen Waffles shows about 3.97g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Birch Benders Blueberry Paleo Frozen Waffles: 6g total sugar per serving; sweetener signals include concentrated apple juice, concentrated apple puree. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Grain-free base with tigernut and coconut flour; Fiber from coconut flour and citrus fiber; Real blueberry puree included.

What prevented a perfect Longevity Score?

Key concerns noted include: Concentrated fruit juices add sugar; Contains sunflower oil and cassava starch; Processed leavening and citrus fiber additives.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same ice cream & frozen desserts differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Ice Cream & Frozen Desserts, selected from the same Healthy Food Guide catalog.

Source data and Healthy Food Guide analysis

  1. Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
  2. Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
  3. How the Longevity Score is calculated
  4. How the Food Integrity Score is calculated
  5. Scoring models: KarbCoach Longevity and Food Integrity.
  6. Independent analysis. No manufacturer affiliation.
  7. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information

Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.

Sources, citations & safety

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