Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Birch Benders Blueberry Paleo Frozen Waffles: Longevity analysis

Updated 2026-10-19 · Birch Benders

Quick answer

Occasional Choice

Birch Benders blueberry paleo frozen waffles received a Longevity Score of 72 out of 100 (occasional choice). 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 72/100

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

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

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

Birch Benders

Blueberry Paleo Frozen Waffles

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Grain-free waffle with whole-food flours and fruit pieces, but added fruit-concentrate sweetness and processed leavening keep it moderate.

What Stands Out

Real Eggs

Primary protein source

Added Sweetener

concentrated apple juice

Contains Seed Oils

high oleic sunflower oil

Good Fiber

4g fiber

14% DV

Whole Foods

tigernut flour, coconut flour

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Grain-free base with tigernut and coconut flour
  • Fiber from coconut flour and citrus fiber
  • Real blueberry puree included
  • Relatively low sodium for a waffle

Key Concerns

  • Concentrated fruit juices add sugar
  • Contains sunflower oil and cassava starch
  • Processed leavening and citrus fiber additives
  • Low protein for a breakfast item

Ingredient Signals

Primary protein

eggs

Whole-food ingredients

tigernut flourcoconut flourblueberry pureeeggs

Processing signals

cassava starchconcentrated fruit juicescitrus fiber and pectinmonocalcium phosphate leavening

Additives

citrus fiber citrus pectinmonocalcium phosphatesodium bicarbonate

Seed oils

high oleic sunflower oil

Other sweeteners

concentrated apple juiceconcentrated apple puree

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.

Macronutrients

Calories

210

11% DV

Total Carbs

26g

9% DV

Protein

3g

6% DV

Saturated Fat

1.5g

8% DV

Fiber

4g

14% DV

Net Carbs

22g

8% DV

Sugar

6g

Total Fat

12g

15% DV

Sodium

200mg

9% DV

Unsaturated Fat

10.5g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories21011% DV
Total Carbs26g9% DV
Protein3g6% DV
Saturated Fat1.5g8% DV
Fiber4g14% DV
Net Carbs22g8% DV
Sugar6g—
Total Fat12g15% DV
Sodium200mg9% DV
Unsaturated Fat10.5g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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.

Personalize this analysis

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

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

See how this item lines up with your goals

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