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

Birch Benders

Is Birch Benders Protein Pancake & Waffle Mix healthy?

Protein Pancake & Waffle Mix

Snacks · Updated 2026-10-19

Longevity Score

68/100

Food Integrity Score

74/100

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 protein pancake & waffle mix is rated choose occasionally overall, with a Longevity Score of 68 out of 100 and a Food Integrity Score of 74 out of 100. Dry mix with refined flour and added sugar, boosted by protein; low fiber and a mostly refined-starch base limit alignment. Strengths include good protein content per serving (14g), low sodium per serving (86mg), and simple, short ingredient list, while main considerations include refined wheat flour is the primary base, low fiber (1g) for a carb-dense serving, and added cane sugar in the mix.

Longevity Score 68/100Food Integrity Score 74/100

What helped the score?

  • Good protein content per serving (14g)
  • Low sodium per serving (86mg)
  • Simple, short ingredient list

What held the score back?

  • Refined wheat flour is the primary base
  • Low fiber (1g) for a carb-dense serving
  • Added cane sugar in the mix

Ingredients

Ingredient list

UNBLEACHED WHEAT FLOUR, WHEY PROTEIN CONCENTRATE (WHEY PROTEIN, NON-GMO LECITHIN), NON-GMO CANE SUGAR, VITAL WHEAT GLUTEN, LEAVENING (MONOCALCIUM PHOSPHATE, NON-GMO CORN STARCH, SODIUM BICARBONATE), POTATO STARCH, CASSAVA STARCH, SALT.

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

Key nutrition

Per serving: 50 g (1/3 cup)

  • Calories1809% DV
  • Protein14g28% DV
  • Total Carbs22g8% DV
  • Fiber1g4% DV
  • Total Fat1.5g2% DV
  • Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Birch Benders Protein Pancake & Waffle Mix
Category
Snacks (source: Cake, Cookie & Cupcake Mixes)
GTIN / UPC
00810001560300
Serving size
50 g (1/3 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: Low fiber (1g)

    This product has 1 additional signal for this goal.

    See more for this goal

  • Heart-Healthy Eating

    Supportive

    Metabolic Health

    For someone prioritizing Heart-Healthy Eating, the available data suggest this product may align in helpful ways.

    A supportive signal: Low saturated fat (0g)

    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 "sugar", "cane", "cane sugar". 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 (cane sugar)

    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 "sugar", "cane", "cane sugar". 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 (22g)

    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.

Personalize this analysis

Common questions about this product

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

Does it contain added sugar?

Birch Benders Protein Pancake & Waffle Mix: 6g 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: Good protein content per serving (14g); Low sodium per serving (86mg); Simple, short ingredient list.

What prevented a perfect Longevity Score?

Key concerns noted include: Refined wheat flour is the primary base; Low fiber (1g) for a carb-dense serving; Added cane sugar in the mix.

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

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