Birch Benders
Is Birch Benders Buttermilk Toaster Waffles healthy?
Buttermilk Toaster Waffles
Longevity Score
74/100
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 buttermilk toaster waffles is rated enjoy in moderation overall, with a Longevity Score of 74 out of 100 and a Food Integrity Score of 84 out of 100. Simple ingredient list with some oats and dairy, but refined wheat flour and low fiber keep the profile modest. Strengths include short, recognizable ingredient list, oatmeal and buttermilk, and low sodium for a packaged grain item, while main considerations include refined wheat flour is the base ingredient, low fiber per serving (about 1 g), and sunflower oil used for fat.
Longevity Score 74/100Food Integrity Score 84/100
What helped the score?
- Short, recognizable ingredient list
- Contains oatmeal and buttermilk
- Low sodium for a packaged grain item
What held the score back?
- Refined wheat flour is the base ingredient
- Low fiber per serving (about 1 g)
- Sunflower oil used for fat
Ingredients
Ingredient list
WATER, UNBLEACHED WHEAT FLOUR, EGGS, HIGH OLEIC SUNFLOWER OIL, BUTTERMILK, OATMEAL, NON-GMO BEET SUGAR, LEAVENING (MONOCALCIUM PHOSPHATE, SODIUM BICARBONATE), SKIM MILK YOGURT POWDER (SKIM MILK, CULTURES), SALT.
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 62 g (2 waffles)
- Calories1809% DV
- Protein5g10% DV
- Total Carbs22g8% DV
- Fiber1g4% DV
- Total Fat8g10% DV
- Saturated Fat1.2g6% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Birch Benders Buttermilk Toaster Waffles
- Brand
- Birch Benders
- Category
- Breakfast & Cereal (source: Frozen Pancakes, Waffles, French Toast & Crepes)
- GTIN / UPC
00856017003820- Serving size
- 62 g (2 waffles)
- 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.
Low-Spike Stability
Watch-outsMetabolic Health
For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Low fiber (1g)
Heart-Healthy Eating
SupportiveMetabolic Health
For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Moderate-low sodium (160mg)
Low Sugar Lifestyle
Watch-outsMetabolic 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 (non-GMO beet sugar)
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (22g)
This product has 1 additional signal for this goal.
Workout Recovery
SupportiveAthletic Performance
For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.
A supportive signal: Recovery carbs (22g)
Strength & Protein Focus
Watch-outsAthletic 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 (5g)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "egg", "yogurt". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "milk", "egg", "yogurt". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (21g)
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Net carbs above typical keto snack range (21g)
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (non-GMO beet sugar)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (non-GMO beet sugar)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (non-GMO beet sugar)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "flour". See ingredients for details.)
This product has 2 additional signals for this goal.
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Higher unsaturated fat (6.8g)
GLP-1 Eating Support
NeutralMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Appetite & Portion Awareness
NeutralMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Vegetarian
NeutralDietary Patterns
For someone prioritizing Vegetarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
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.
Common questions about this product
Is Birch Benders Buttermilk Toaster 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 Buttermilk Toaster Waffles shows about 0.99g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Birch Benders Buttermilk Toaster Waffles: 4g added sugar per serving; sweetener signals include non-GMO beet sugar. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Short, recognizable ingredient list; Contains oatmeal and buttermilk; Low sodium for a packaged grain item.
What prevented a perfect Longevity Score?
Key concerns noted include: Refined wheat flour is the base ingredient; Low fiber per serving (about 1 g); Sunflower oil used for fat.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same breakfast & cereal differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- 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.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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