Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Birch Benders Chocolate Chip Keto Toaster Waffles: Longevity analysis

Updated 2026-10-19 · Birch Benders

Quick answer

Occasional Choice

Birch Benders chocolate chip keto toaster waffles received a Longevity Score of 78 out of 100 (occasional choice). Low-sugar, fiber-containing waffles with simple ingredients, though they rely on refined-style starches and sunflower oil and include sweeteners. Strengths include low sugar (2g) and modest calories per serving, fiber from psyllium, coconut and tigernut flour (3g), and relatively simple ingredient list with few additives, while main considerations include cassava starch and processed flours, sunflower oil and sweeteners (erythritol, stevia) present, and saturated fat at 3g of 14g total fat.

Longevity Score 78/100

What helped the score?

  • Low sugar (2g) and modest calories per serving
  • Fiber from psyllium, coconut and tigernut flour (3g)
  • Relatively simple ingredient list with few additives

What held the score back?

  • Contains cassava starch and processed flours
  • Sunflower oil and sweeteners (erythritol, stevia) present
  • Saturated fat at 3g of 14g total fat

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 Chocolate Chip Keto Toaster Waffles
Category
Breakfast & Cereal (source: Frozen Pancakes, Waffles, French Toast & Crepes)
GTIN / UPC
00810001560157
Serving size
56 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

Birch Benders

Chocolate Chip Keto Toaster Waffles

Occasional Choice

KarbCoach Recommendation

Occasional Choice

Low-sugar, fiber-containing waffles with simple ingredients, though they rely on refined-style starches and sunflower oil and include sweeteners.

What Stands Out

Real Eggs

Primary protein source

Artificial Sweeteners

erythritol

Contains Seed Oils

high oleic sunflower oil

Good Fiber

3g fiber

11% DV

Good Protein

5g protein

10% DV

Whole Foods

eggs, coconut flour

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

Key Positives

  • Low sugar (2g) and modest calories per serving
  • Fiber from psyllium, coconut and tigernut flour (3g)
  • Relatively simple ingredient list with few additives
  • Protein from eggs and skim milk yogurt powder

Key Concerns

  • Contains cassava starch and processed flours
  • Sunflower oil and sweeteners (erythritol, stevia) present
  • Saturated fat at 3g of 14g total fat
  • Sodium around 170mg per serving

Ingredient Signals

Primary protein

eggs

Whole-food ingredients

eggscoconut flourtigernut flourpsyllium husk powder

Processing signals

cassava starchleavening agentsskim milk yogurt powderdark chocolate chips with cocoa butter

Additives

monocalcium phosphatesodium bicarbonatesunflower lecithin

Seed oils

high oleic sunflower oil

Other sweeteners

erythritolstevia extract

Ingredients

Ingredient list

EGGS, HIGH OLEIC SUNFLOWER OIL, DARK CHOCOLATE CHIPS (UNSWEETENED CHOCOLATE, ERYTHRITOL, COCOA BUTTER, STEVIA EXTRACT, SUNFLOWER LECITHIN), ORGANIC COCONUT FLOUR, CASSAVA STARCH, TIGERNUT FLOUR, BUTTERMILK POWDER, LEAVENING (MONOCALCIUM PHOSPHATE, SODIUM BICARBONATE), SKIM MILK YOGURT POWDER (SKIM MILK, CULTURES), PSYLLIUM HUSK POWDER, SPICE.

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

Macronutrients

Calories

180

9% DV

Total Carbs

11g

4% DV

Protein

5g

10% DV

Saturated Fat

3g

15% DV

Fiber

3g

11% DV

Net Carbs

8g

3% DV

Sugar

2g

Added Sugar

0g

0% DV

Total Fat

14g

18% DV

Sodium

170mg

7% DV

Unsaturated Fat

11g

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

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1809% DV
Total Carbs11g4% DV
Protein5g10% DV
Saturated Fat3g15% DV
Fiber3g11% DV
Net Carbs8g3% DV
Sugar2g—
Added Sugar0g0% DV
Total Fat14g18% DV
Sodium170mg7% DV
Unsaturated Fat11g—

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.

  • Low-Spike Stability

    Supportive

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.

    A supportive signal: Lower net carbs (8g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Low Sugar Lifestyle

    Mixed

    Metabolic Health

    For someone prioritizing Low Sugar Lifestyle, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener signals (erythritol, stevia extract)

    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 (5g)

    See more for this goal

  • Vegan

    Watch-outs

    Dietary 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.)

    See more for this goal

  • Plant-Based

    Watch-outs

    Dietary 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.)

    See more for this goal

  • Low-Carb Lifestyle

    Supportive

    Dietary Patterns

    For someone prioritizing Low-Carb Lifestyle, the available data suggest this product may align in helpful ways.

    A supportive signal: Lower net carbs (8g)

    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 Chocolate Chip Keto Toaster Waffles highly processed?

Food Integrity lists processing level as Highly 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 Chocolate Chip Keto Toaster Waffles shows about 3.02g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Birch Benders Chocolate Chip Keto Toaster Waffles: 0g added sugar per serving; sweetener signals include erythritol, stevia extract. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Low sugar (2g) and modest calories per serving; Fiber from psyllium, coconut and tigernut flour (3g); Relatively simple ingredient list with few additives.

What prevented a perfect Longevity Score?

Key concerns noted include: Contains cassava starch and processed flours; Sunflower oil and sweeteners (erythritol, stevia) present; Saturated fat at 3g of 14g total 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.

Other published analyses in Breakfast & Cereal, 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

Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.

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