Healthy Food Guideby KarbCoach
Birch Benders Pancake & Waffle Mix Protein packaging

Birch Benders

Is Birch Benders Pancake & Waffle Mix Protein healthy?

Pancake & Waffle Mix Protein

Snacks · Updated 2026-10-19

Longevity Score

72/100

Food Integrity Score

74/100

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 pancake & waffle mix protein is rated enjoy in moderation overall, with a Longevity Score of 72 out of 100 and a Food Integrity Score of 74 out of 100. Protein-forward baking mix with simple ingredients, but refined flour and added cane sugar keep fiber low and the score moderate. Strengths include good protein content (16g per serving), short, recognizable ingredient list, and low saturated fat (0g per serving), while main considerations include refined wheat flour with very low fiber (1g), added cane sugar in the mix, and sodium present from leavening and salt.

Longevity Score 72/100Food Integrity Score 74/100

What helped the score?

  • Good protein content (16g per serving)
  • Short, recognizable ingredient list
  • Low saturated fat (0g per serving)

What held the score back?

  • Refined wheat flour with very low fiber (1g)
  • Added cane sugar in the mix
  • Sodium present from leavening and salt

Ingredients

Ingredient list

UNBLEACHED WHEAT FLOUR, WHEY PROTEIN CONCENTRATE (WHEY PROTEIN CONCENTRATE, LECITHIN), EVAPORATED CANE JUICE, VITAL WHEAT GLUTEN, LEAVENING (MONOCALCIUM PHOSPHATE, SODIUM BICARBONATE, NON-GMO CORN STARCH), EGGS, SALT, NATURAL FLAVOR.

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

Key nutrition

Per serving: 50 g (0.5 cup)

  • Calories1809% DV
  • Protein16g32% DV
  • Total Carbs26g9% DV
  • Fiber1g4% DV
  • Total Fat1.5g2% DV
  • Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Birch Benders Pancake & Waffle Mix Protein
Category
Snacks (source: Cake, Cookie & Cupcake Mixes)
GTIN / UPC
00856017003431
Serving size
50 g (0.5 cup)
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-outs

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Higher net carbs (25g)

    This product has 2 additional signals for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Mixed

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Added-sodium ingredients (Mentions "salt". See ingredients for details.)

    This product has 1 additional signal for this goal.

    See more for this goal

  • GLP-1 Eating Support

    Mixed

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "cane". See ingredients for details.)

    This product has 1 additional signal for this goal.

    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 (evaporated cane juice)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Appetite & Portion Awareness

    Mixed

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Sweetener/sugar ingredients (Mentions "cane". See ingredients for details.)

    This product has 1 additional signal for this goal.

    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

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 Pancake & Waffle Mix Protein 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 Pancake & Waffle Mix Protein shows about 1g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Birch Benders Pancake & Waffle Mix Protein: 6g added sugar per serving; sweetener signals include evaporated cane juice. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Good protein content (16g per serving); Short, recognizable ingredient list; Low saturated fat (0g per serving).

What prevented a perfect Longevity Score?

Key concerns noted include: Refined wheat flour with very low fiber (1g); Added cane sugar in the mix; Sodium present from leavening and salt.

Who might evaluate this product differently?

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

Other published analyses in Snacks, 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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