Healthy Food Guideby KarbCoach

Healthy Food Guide by KarbCoach

Kellogg's Eggo Waffles Maple: Longevity analysis

Updated 2026-10-17 · Kellogg's Eggo

Quick answer

Limit Frequency

Kellogg's Eggo waffles maple received a Longevity Score of 52 out of 100 (limit frequency). Whole wheat base, but added sugar, seed-oil blend, and additives lower its longevity-aligned quality. Strengths include whole wheat flour as first ingredient, fiber around 5g per serving, and fortified with calcium and iron, while main considerations include added sugar and molasses in ingredient list, seed oil blend (soybean, palm, canola, cottonseed), and leavening agents and natural flavors signal processing.

Longevity Score 52/100

What helped the score?

  • Whole wheat flour as first ingredient
  • Fiber around 5g per serving
  • Fortified with calcium and iron

What held the score back?

  • Added sugar and molasses in ingredient list
  • Seed oil blend (soybean, palm, canola, cottonseed)
  • Leavening agents and natural flavors signal processing

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
Kellogg's Eggo Waffles Maple
Category
Sweets & Desserts (source: Sweet Bakery Products)
GTIN / UPC
00038000923166
Serving size
75 g (1 Pouch)
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

Kellogg's Eggo

Waffles Maple

Limit Frequency

KarbCoach Recommendation

Limit Frequency

Whole wheat base, but added sugar, seed-oil blend, and additives lower its longevity-aligned quality.

What Stands Out

Refined Grains

Refined vegetable oil blend

Added Sweetener

Sugar

Contains Seed Oils

Soybean oil

Good Fiber

5g fiber

18% DV

Whole Foods

Whole wheat flour, Eggs

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

Key Positives

  • Whole wheat flour as first ingredient
  • Fiber around 5g per serving
  • Fortified with calcium and iron

Key Concerns

  • Added sugar and molasses in ingredient list
  • Seed oil blend (soybean, palm, canola, cottonseed)
  • Leavening agents and natural flavors signal processing

Ingredient Signals

Whole-food ingredients

Whole wheat flourEggsMolasses

Processing signals

Refined vegetable oil blendNatural flavorsMultiple leavening agentsVitamin and mineral fortification

Additives

Sodium aluminum phosphateMonocalcium phosphateSoy lecithinNatural flavors

Seed oils

Soybean oilPalm oilCanola oilCottonseed oil

Added sweeteners

SugarMolasses

Ingredients

Ingredient list

INGREDIENTS: WHOLE WHEAT FLOUR, WATER, SUGAR, VEGETABLE OIL (soybean, palm, canola and/or cottonseed), CONTAINS 2% OR LESS OF leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), soy lecithin, molasses, whey, natural flavors, salt, eggs. VITAMINS AND MINERALS: Calcium carbonate, iron, vitamin A palmitate, vitamin B6 (pyridoxine hydrochloride), vitamin B12.

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

Macronutrients

Calories

180

9% DV

Total Carbs

35g

13% DV

Protein

4g

8% DV

Saturated Fat

1.5g

8% DV

Fiber

5g

18% DV

Net Carbs

30g

11% DV

Sugar

9g

Total Fat

5g

6% DV

Sodium

200mg

9% DV

Unsaturated Fat

3.5g

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

Nutrition at a Glance

Nutrition at a Glance
NutrientAmount% Daily Value
Calories1809% DV
Total Carbs35g13% DV
Protein4g8% DV
Saturated Fat1.5g8% DV
Fiber5g18% DV
Net Carbs30g11% DV
Sugar9g—
Total Fat5g6% DV
Sodium200mg9% DV
Unsaturated Fat3.5g—

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 (30g)

    This product has 4 additional signals 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: High fiber (5g)

    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: Lower protein (4g)

    This product has 2 additional signals 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: Higher sugar (9g)

    This product has 3 additional signals 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", "molasses". 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 (35g)

    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

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 Kellogg's Eggo Waffles Maple 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?

Kellogg's Eggo Waffles Maple shows about 5.03g of fiber per labeled serving in the Longevity nutrition facts.

Does it contain added sugar?

Kellogg's Eggo Waffles Maple: 9g total sugar per serving; sweetener signals include Sugar, Molasses. Confirm the current package Nutrition Facts and ingredient list.

What helped the Longevity Score?

Key positives called out in the analysis include: Whole wheat flour as first ingredient; Fiber around 5g per serving; Fortified with calcium and iron.

What prevented a perfect Longevity Score?

Key concerns noted include: Added sugar and molasses in ingredient list; Seed oil blend (soybean, palm, canola, cottonseed); Leavening agents and natural flavors signal processing.

Who might evaluate this product differently?

People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same sweets & desserts differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.

Other published analyses in Sweets & 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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