Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Good & Gather Buttermilk Waffles: Longevity analysis

Updated 2026-10-17 · Good & Gather

Quick answer

Limit Frequency

Good & Gather buttermilk waffles received a Longevity Score of 62 out of 100 (limit frequency). Refined enriched wheat base with seed-oil blend and modest protein; lower fiber and added sugar keep it a middling pick. Strengths include modest protein per serving, low added sugar for a baked good, and simple, recognizable core ingredients, while main considerations include refined enriched wheat flour as primary ingredient, very low fiber, under 1g per serving, and canola/soybean oil blend is prominent.

Longevity Score 62/100

What helped the score?

  • Modest protein per serving
  • Low added sugar for a baked good
  • Simple, recognizable core ingredients

What held the score back?

  • Refined enriched wheat flour as primary ingredient
  • Very low fiber, under 1g per serving
  • Canola/soybean oil blend is prominent

You are viewing the nutrition and longevity perspective. Switch to Food Integrity for ingredients and processing.

Source data, GTIN, and Healthy Food Guide analysis details

Product facts

Product
Good & Gather Buttermilk Waffles
Category
Breakfast & Cereal (source: Frozen Pancakes, Waffles, French Toast & Crepes)
GTIN / UPC
00085239157916
Serving size
70 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

Good & Gather

Buttermilk Waffles

Limit Frequency

KarbCoach Recommendation

Limit Frequency

Refined enriched wheat base with seed-oil blend and modest protein; lower fiber and added sugar keep it a middling pick.

What Stands Out

High Sodium

500mg sodium

22% DV

Low Fiber

1g fiber

3% DV

Refined Grains

enriched wheat flour

Real Whey, Eggs

Primary protein source

Added Sweetener

sugar

Contains Seed Oils

canola and/or soybean oil

Good Protein

6g protein

12% DV

Whole Foods

buttermilk, eggs

DV = Percent of Daily Value based on a 2,000 calorie diet

Key Positives

  • Modest protein per serving
  • Low added sugar for a baked good
  • Simple, recognizable core ingredients

Key Concerns

  • Refined enriched wheat flour as primary ingredient
  • Very low fiber, under 1g per serving
  • Canola/soybean oil blend is prominent
  • Sodium near 500mg per serving

Ingredient Signals

Primary protein

whey, eggs

Whole-food ingredients

buttermilkeggs

Processing signals

enriched wheat flourleavening agentsemulsifier

Additives

soy lecithincalcium carbonatesodium acid pyrophosphate

Seed oils

canola and/or soybean oil

Added sweeteners

sugar

Ingredients

Ingredient list

ENRICHED WHEAT FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), WHEY, VEGETABLE OIL (CANOLA AND/OR SOYBEAN OIL), BUTTERMILK, CONTAINS 2% OR LESS OF: LEAVENING (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE), EGGS, SOY LECITHIN (EMULSIFIER), SUGAR, CALCIUM CARBONATE, SALT, REDUCED IRON, NIACINAMIDE, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), THIAMIN MONONITRATE (VITAMIN B1), VITAMIN B12.

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

Macronutrients

Calories

210

11% DV

Total Carbs

28g

10% DV

Protein

6g

12% DV

Saturated Fat

1g

5% DV

Fiber

1g

3% DV

Net Carbs

27g

10% DV

Sugar

2g

Added Sugar

2g

4% DV

Total Fat

7g

9% DV

Sodium

500mg

22% DV

Unsaturated Fat

6g

DV = Percent of Daily Value based on a 2,000 calorie diet

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories21011% DV
Total Carbs28g10% DV
Protein6g12% DV
Saturated Fat1g5% DV
Fiber1g3% DV
Net Carbs27g10% DV
Sugar2g—
Added Sugar2g4% DV
Total Fat7g9% DV
Sodium500mg22% DV
Unsaturated Fat6g—

DV = Percent of Daily Value based on a 2,000 calorie diet

Amounts are per labeled serving from source data. Check the package for the final values.

Longevity scores estimate how this product’s nutrition and ingredient profile fit longer-term eating patterns. Formulations can vary — check the package label. Not medical advice. Some nutrient values may be estimated when the label is incomplete.

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

    Mixed

    Metabolic Health

    For someone prioritizing Low-Spike Stability, the same nutrition and ingredient data show both supportive signals and tradeoffs.

    A tradeoff: Higher net carbs (27g)

    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: Higher sodium (499.8mg)

    This product has 1 additional signal for this goal.

    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 (sugar)

    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 (28g)

    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 carbs (28g)

    See more for this goal

  • Strength & Protein Focus

    Watch-outs

    Athletic Performance

    For someone prioritizing Strength & Protein Focus, the analysis identifies considerations that may matter more than the general product score alone.

    A consideration: Lower protein (6g)

    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

Understanding the Longevity analysis

What the Longevity analysis evaluates

The Longevity analysis looks at how a food fits broader dietary patterns over time. It combines nutritional composition with processing and ingredient-quality considerations, including ideas that originated in Meal Power Points and Food Integrity. The Longevity Score summarizes that wider picture on a 0–100 scale. It is educational context for packaged foods, not medical advice and not a guarantee of health outcomes.

Nutrients, balance, processing, and ingredients

Nutritional composition matters: protein, fiber, carbohydrates, glucose-related characteristics, fats, sodium, and micronutrients all influence how a food may support or challenge different dietary goals. Processing level and ingredient quality still count, because formulation can change the practical meaning of an otherwise tidy nutrient panel. Longevity treats those dimensions together rather than as a single nutrient number.

Who may prioritize Longevity

People following low-carbohydrate, keto-style, high-protein, glucose-conscious, or longevity-focused eating patterns often start with the Longevity analysis. It is also useful when you want one place that connects macros and micros with how processed the food is and how the ingredient list reads. The Longevity Score is designed for that broader comparison across products.

How Longevity differs from Food Integrity

Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality. A strong nutritional profile may still deserve closer Food Integrity review when additives, oils, sweeteners, or processing level raise questions the nutrient panel does not answer on its own.

Why the analyses overlap—and why to review both

The overlap is intentional. Food Integrity–related characteristics contribute to Longevity, while Food Integrity remains separately useful for deeper formulation detail. The two views are meant to complement each other, not cancel each other out. Some people reasonably prioritize one analysis based on their goals; reviewing both can reveal tradeoffs that one score alone may not show.

Common questions about this product

Is Good & Gather Buttermilk 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.

How much fiber is in one serving?

Good & Gather Buttermilk Waffles shows about 0.98g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Good & Gather Buttermilk Waffles: 2g added sugar per serving; sweetener signals include sugar. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Modest protein per serving; Low added sugar for a baked good; Simple, recognizable core ingredients.

What prevented a perfect Longevity Score?

Key concerns noted include: Refined enriched wheat flour as primary ingredient; Very low fiber, under 1g per serving; Canola/soybean oil blend is prominent.

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.

Other published analyses in Breakfast & Cereal, 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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