Healthy Food Guideby KarbCoach
Birch Benders Protein Frozen Waffles packaging

Birch Benders

Is Birch Benders Protein Frozen Waffles healthy?

Protein Frozen Waffles

Ice Cream & Frozen Desserts · Updated 2026-10-19

Longevity Score

62/100

Food Integrity Score

68/100

Limit When Possible

Mixed or weaker nutrition and ingredient signals suggest looking for better options when you can.

Quick answer

Limit When Possible

Birch Benders protein frozen waffles is rated limit when possible overall, with a Longevity Score of 62 out of 100 and a Food Integrity Score of 68 out of 100. Protein-enriched frozen waffle built mainly on refined wheat flour with seed oil and sugar; moderate protein but limited whole-food content. Strengths include moderate protein (12g) per serving, some whole oat flour, and relatively low added sugar (about 4g), while main considerations include refined enriched wheat flour is the main ingredient, sunflower/canola/safflower oil is a seed oil, and very low fiber (about 1g) per serving.

Longevity Score 62/100Food Integrity Score 68/100

What helped the score?

  • Moderate protein (12g) per serving
  • Contains some whole oat flour
  • Relatively low added sugar (about 4g)

What held the score back?

  • Refined enriched wheat flour is the main ingredient
  • Sunflower/canola/safflower oil is a seed oil
  • Very low fiber (about 1g) per serving

Ingredients

Ingredient list

WATER, ENRICHED WHEAT FLOUR (WHEAT FLOUR, NIACIN, IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUNFLOWER OIL OR CANOLA OIL OR SAFFLOWER OIL, WHEY PROTEIN CONCENTRATE (WHEY PROTEIN CONCENTRATE, SUNFLOWER LECITHIN), WHOLE OAT FLOUR, VITAL WHEAT GLUTEN, CANE SUGAR, EGGS, 2% OR LESS OF: LEAVENING (MONOCALCIUM PHOSPHATE, BAKING SODA), YOGURT SOLIDS (NON FAT DRY MILK SOLIDS, WHEY SOLIDS, LACTIC ACID), SALT

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

Key nutrition

Per serving: 74 g (2 Waffles (74g) Per Serving)

  • Calories24012% DV
  • Protein12g24% DV
  • Total Carbs24g9% DV
  • Fiber1g4% DV
  • Total Fat11g14% DV
  • Saturated Fat1.5g8% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Birch Benders Protein Frozen Waffles
Category
Ice Cream & Frozen Desserts (source: Other Frozen Desserts)
GTIN / UPC
00810001561253
Serving size
74 g (2 Waffles (74g) 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

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: Low fiber (1g)

    See more for this goal

  • GLP-1 Eating Support

    Supportive

    Metabolic Health

    For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.

    A supportive signal: Higher protein (12g)

    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 (cane sugar)

    See more for this goal

  • Appetite & Portion Awareness

    Supportive

    Metabolic Health

    For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.

    A supportive signal: Helpful protein (12g)

    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 (24g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Workout Recovery

    Supportive

    Athletic Performance

    For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.

    A supportive signal: Recovery protein (12g)

    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 Protein Frozen 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 Protein Frozen Waffles shows about 1.04g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Birch Benders Protein Frozen Waffles: 4g added sugar per serving; sweetener signals include cane sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Moderate protein (12g) per serving; Contains some whole oat flour; Relatively low added sugar (about 4g).

What prevented a perfect Longevity Score?

Key concerns noted include: Refined enriched wheat flour is the main ingredient; Sunflower/canola/safflower oil is a seed oil; Very low fiber (about 1g) per serving.

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

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