Kashi
Is Kashi Maple Waffle Bites Cereal healthy?
Maple Waffle Bites Cereal
Longevity Score
62/100
Food Integrity Score
63/100
Limit When Possible
Mixed or weaker nutrition and ingredient signals suggest looking for better options when you can.
Quick answer
Limit When Possible
Kashi maple waffle bites cereal is rated limit when possible overall, with a Longevity Score of 62 out of 100 and a Food Integrity Score of 63 out of 100. Whole grain and legume base, but added cane sugar and maple syrup and canola oil make it a moderately processed cereal. Strengths include whole wheat and whole oat flours listed first, some fiber (about 4g per cup), and simple recognizable base ingredients, while main considerations include added cane sugar and maple syrup (about 9g sugar per serving), canola oil, a seed oil, is present, and natural flavors and juice/annatto colorings.
Longevity Score 62/100Food Integrity Score 63/100
What helped the score?
- Whole wheat and whole oat flours listed first
- Some fiber (about 4g per cup)
- Simple recognizable base ingredients
What held the score back?
- Added cane sugar and maple syrup (about 9g sugar per serving)
- Canola oil, a seed oil, is present
- Natural flavors and juice/annatto colorings
Ingredients
Ingredient list
WHOLE WHEAT FLOUR, WHOLE OAT FLOUR, CANE SUGAR, DEGERMINATED YELLOW CORN MEAL, CHICKPEA FLOUR, MAPLE SYRUP, CANOLA OIL, SALT, CINNAMON, NATURAL FLAVORS, CARROT AND BLUEBERRY JUICE FOR COLOR, ANNATTO EXTRACT FOR COLOR
Formulations can vary — check the package label for the final word.
Key nutrition
Per serving: 38 g (1 Cup (38g))
- Calories1407% DV
- Protein4g8% DV
- Total Carbs30g11% DV
- Fiber4g14% DV
- Total Fat2g3% DV
- Saturated Fat0g0% DV
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- Kashi Maple Waffle Bites Cereal
- Brand
- Kashi
- Category
- Breakfast & Cereal (source: Cereal)
- GTIN / UPC
00018627113515- Serving size
- 38 g (1 Cup (38g))
- 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-outsMetabolic 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 (26g)
This product has 2 additional signals for this goal.
Heart-Healthy Eating
SupportiveMetabolic 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.
GLP-1 Eating Support
MixedMetabolic Health
For someone prioritizing GLP-1 Eating Support, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Lower protein (4g)
This product has 2 additional signals for this goal.
Low Sugar Lifestyle
Watch-outsMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher sugar (9g)
This product has 2 additional signals for this goal.
Appetite & Portion Awareness
MixedMetabolic 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", "syrup", "cane". See ingredients for details.)
This product has 1 additional signal for this goal.
Athletic Fueling
SupportiveAthletic Performance
For someone prioritizing Athletic Fueling, the available data suggest this product may align in helpful ways.
A supportive signal: Available carbohydrates (30g)
This product has 1 additional signal for this goal.
Workout Recovery
MixedAthletic Performance
For someone prioritizing Workout Recovery, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Lower protein (4g)
This product has 1 additional signal for this goal.
Strength & Protein Focus
Watch-outsAthletic 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 (4g)
Vegetarian
SupportiveDietary Patterns
For someone prioritizing Vegetarian, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "chickpea", "oat", "carrot". See ingredients for details.)
Vegan
SupportiveDietary Patterns
For someone prioritizing Vegan, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "chickpea", "oat", "carrot". See ingredients for details.)
Plant-Based
SupportiveDietary Patterns
For someone prioritizing Plant-Based, the available data suggest this product may align in helpful ways.
A supportive signal: Plant-food ingredients (Mentions "chickpea", "oat", "carrot". See ingredients for details.)
Low-Carb Lifestyle
Watch-outsDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Higher net carbs (26g)
This product has 1 additional signal for this goal.
Keto-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Keto-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Net carbs above typical keto snack range (26g)
This product has 1 additional signal for this goal.
Low Gluten Eating
Watch-outsDietary Patterns
For someone prioritizing Low Gluten Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Gluten-related ingredients (Mentions "wheat". See ingredients for details.)
Minimally Processed Eating
Watch-outsDietary Patterns
For someone prioritizing Minimally Processed Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar, Maple syrup)
Whole-Food Focused Eating
Watch-outsDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar, Maple syrup)
Reduce Ultra-Processed Foods
Watch-outsDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Sweetener signals (Cane sugar, Maple syrup)
Paleo-Style Eating
Watch-outsDietary Patterns
For someone prioritizing Paleo-Style Eating, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Grain/legume ingredients (Mentions "wheat", "flour", "oat". See ingredients for details.)
This product has 1 additional signal for this goal.
Pescatarian
NeutralDietary Patterns
For someone prioritizing Pescatarian, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Mediterranean-Style Eating
NeutralDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
Healthy Fat Focus
NeutralDietary Patterns
For someone prioritizing Healthy Fat Focus, the available Longevity and Food Integrity data do not show a strong matching signal for this product.
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.
Common questions about this product
Is Kashi Maple Waffle Bites Cereal highly processed?
Food Integrity lists processing level as Moderately 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?
Kashi Maple Waffle Bites Cereal shows about 3.99g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
Kashi Maple Waffle Bites Cereal: 9g added sugar per serving; sweetener signals include Cane sugar, Maple syrup. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Whole wheat and whole oat flours listed first; Some fiber (about 4g per cup); Simple recognizable base ingredients.
What prevented a perfect Longevity Score?
Key concerns noted include: Added cane sugar and maple syrup (about 9g sugar per serving); Canola oil, a seed oil, is present; Natural flavors and juice/annatto colorings.
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.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- 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.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
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