Birch Benders
Is Birch Benders Keto Carb Friendly Toaster Waffles healthy?
Keto Carb Friendly Toaster Waffles
Longevity Score
78/100
Food Integrity Score
68/100
Choose Occasionally
There are some strengths, but weaker signals in nutrition or ingredients make this a less frequent pick for most goals.
Quick answer
Choose Occasionally
Birch Benders keto carb friendly toaster waffles is rated choose occasionally overall, with a Longevity Score of 78 out of 100 and a Food Integrity Score of 68 out of 100. Fiber-rich, low-sugar keto waffle with decent protein, but seed-oil and additive load plus refined-style fats lower its whole-food alignment. Strengths include good fiber (about 12g per serving), low sugar (2g per serving), and moderate protein (8g per serving), while main considerations include seed oil (sunflower/canola/safflower) as a primary fat, multiple refined fiber and starch ingredients, and leavening and gum additives.
Longevity Score 78/100Food Integrity Score 68/100
What helped the score?
- Good fiber (about 12g per serving)
- Low sugar (2g per serving)
- Moderate protein (8g per serving)
What held the score back?
- Seed oil (sunflower/canola/safflower) as a primary fat
- Multiple refined fiber and starch ingredients
- Leavening and gum additives
Ingredients
Ingredient list
WATER, TAPIOCA FIBER, SUNFLOWER OIL OR CANOLA OIL OR SAFFLOWER OIL, ALMOND FLOUR, EGGS, ORGANIC COCONUT FLOUR, PEA STARCH, TIGERNUT FLOUR, WHEY PROTEIN CONCENTRATE, EGG WHITES, YOGURT SOLIDS (NONFAT DRY MILK SOLIDS, WHEY SOLIDS, LACTIC ACID), 2% OR LESS OF: SUNFLOWER LECITHIN, LEAVENING (SODIUM ACID PYROPHOSPHATE, BAKING SODA), GUAR GUM, SALT.
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 68 g (2 Waffles)
- Calories23012% DV
- Protein8g16% DV
- Total Carbs18g7% DV
- Fiber12g43% DV
- Total Fat17g22% DV
- Saturated Fat2.5g13% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Birch Benders Keto Carb Friendly Toaster Waffles
- Brand
- Birch Benders
- Category
- Breakfast & Cereal (source: Frozen Pancakes, Waffles, French Toast & Crepes)
- GTIN / UPC
00810001561284- Serving size
- 68 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
SupportiveMetabolic Health
For someone prioritizing Low-Spike Stability, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (12g)
This product has 2 additional signals for this goal.
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 (189.7mg)
This product has 2 additional signals for this goal.
GLP-1 Eating Support
SupportiveMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (12g)
This product has 1 additional signal for this goal.
Low Sugar Lifestyle
SupportiveMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the available data suggest this product may align in helpful ways.
A supportive signal: Low sugar (2g)
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: High fiber (12g)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Useful energy (230 kcal)
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 (18g)
This product has 1 additional signal for this goal.
Strength & Protein Focus
SupportiveAthletic Performance
For someone prioritizing Strength & Protein Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "egg", "egg white", "egg whites". See ingredients for details.)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "almond". See ingredients for details.)
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", "whey", "egg". 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", "whey", "egg". See ingredients for details.)
Low-Carb Lifestyle
SupportiveDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the available data suggest this product may align in helpful ways.
A supportive signal: Lower net carbs (6g)
This product has 2 additional signals for this goal.
Minimally Processed Eating
MixedDietary Patterns
For someone prioritizing Minimally Processed Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A supportive signal: Whole-food signals (Almond flour, Eggs)
Whole-Food Focused Eating
MixedDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A supportive signal: Whole-food signals (Almond flour, Eggs)
Reduce Ultra-Processed Foods
MixedDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A supportive signal: Whole-food signals (Almond flour, Eggs)
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 "flour", "pea". See ingredients for details.)
This product has 1 additional signal 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 (14.5g)
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Keto-Style Eating
NeutralDietary Patterns
For someone prioritizing Keto-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, 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 Keto Carb Friendly 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 Keto Carb Friendly Toaster Waffles shows about 11.97g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Birch Benders Keto Carb Friendly Toaster Waffles: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Good fiber (about 12g per serving); Low sugar (2g per serving); Moderate protein (8g per serving).
What prevented a perfect Longevity Score?
Key concerns noted include: Seed oil (sunflower/canola/safflower) as a primary fat; Multiple refined fiber and starch ingredients; Leavening and gum 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 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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