Healthy Food Guideby KarbCoach
Birch Benders Pumpkin Spice Paleo Pancake & Waffle Mix packaging

Birch Benders

Is Birch Benders Pumpkin Spice Paleo Pancake & Waffle Mix healthy?

Pumpkin Spice Paleo Pancake & Waffle Mix

Snacks · Updated 2026-10-19

Longevity Score

84/100

Food Integrity Score

88/100

Solid Choice

One score is excellent and the other is still solid, so this can fit well with a few tradeoffs to keep in mind.

Quick answer

Solid Choice

Birch Benders pumpkin spice paleo pancake & waffle mix is rated solid choice overall, with a Longevity Score of 84 out of 100 and a Food Integrity Score of 88 out of 100. Simple paleo mix built on almond flour, coconut flour, and dried pumpkin with low added sugar; sodium and refined cassava starch are the main watch-o…. Strengths include short, recognizable ingredient list, almond and coconut flour add fiber and healthier fats, and low added sugar; sweetened with monk fruit, while main considerations include cassava starch is a refined starch base, sodium is moderate per serving, and mix still needs eggs and toppings to complete a meal.

Longevity Score 84/100Food Integrity Score 88/100

What helped the score?

  • Short, recognizable ingredient list
  • Almond and coconut flour add fiber and healthier fats
  • Low added sugar; sweetened with monk fruit

What held the score back?

  • Cassava starch is a refined starch base
  • Sodium is moderate per serving
  • Mix still needs eggs and toppings to complete a meal

Ingredients

Ingredient list

CASSAVA STARCH, ALMOND FLOUR, EGGS, DRIED PUMPKIN, ORGANIC COCONUT FLOUR, LEAVENING (MONOCALCIUM PHOSPHATE, BAKING SODA), 2% OR LESS OF SPICES, MONK FRUIT EXTRACT, SALT.

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

Key nutrition

Per serving: 35 g (1/4 Cup Mix (Makes about two 4" pancakes))

  • Calories1508% DV
  • Protein5g10% DV
  • Total Carbs18g7% DV
  • Fiber2g7% DV
  • Total Fat7g9% DV
  • Saturated Fat1.5g8% DV
Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Birch Benders Pumpkin Spice Paleo Pancake & Waffle Mix
Category
Snacks (source: Cake, Cookie & Cupcake Mixes)
GTIN / UPC
00856017003578
Serving size
35 g (1/4 Cup Mix (Makes about two 4" pancakes))
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

    Supportive

    Metabolic Health

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

    A supportive signal: Low sugar (1g)

    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", "baking soda". See ingredients for details.)

    This product has 1 additional signal for this goal.

    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: Moderate calories (150 kcal)

    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 (monk fruit extract)

    This product has 1 additional signal for this goal.

    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: Modest calories per serving (150 kcal)

    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: Useful energy (150 kcal)

    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 Pumpkin Spice Paleo 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 Pumpkin Spice Paleo Pancake & Waffle Mix shows about 2g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Birch Benders Pumpkin Spice Paleo Pancake & Waffle Mix: 0g added sugar per serving; sweetener signals include monk fruit extract. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Short, recognizable ingredient list; Almond and coconut flour add fiber and healthier fats; Low added sugar; sweetened with monk fruit.

What prevented a perfect Longevity Score?

Key concerns noted include: Cassava starch is a refined starch base; Sodium is moderate per serving; Mix still needs eggs and toppings to complete a meal.

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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