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Energy waffle Calories
High-carbohydrate waffle-style snack designed for quick energy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Energy waffle (35 g) has 152 calories. That works out to 433 calories per 100 g. It contains 22.2 g of carbs, 1.2 g of protein, 3.5 g of fat and 1.2 g of fiber. Its 0.1 mg of B1 covers 5% of the Daily Value. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Energy waffle Nutrition Facts
Selected: 1 piece (medium) · 35 g
152
KCAL / 35G
Carbs
22.2g
· 8% DV
Protein
1.2g
· 2% DV
Fat
3.5g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 4% · Fat 25%
Energy waffle nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 1.82 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 22.2 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 1.2 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Energy waffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 152 kcal |
| 1 piece (small) | 20 g | 87 kcal |
| 1 pack (mini) | 35 g | 152 kcal |
| 1 piece (large) | 50 g | 217 kcal |
| 1 pack (small) | 50 g | 217 kcal |
| 2 piece (double) | 70 g | 303 kcal |
| 1 pack (medium) | 70 g | 303 kcal |
| 100 g | 100 g | 433 kcal |
| 1 serving (large) | 100 g | 433 kcal |
Calculated from 433 calories per 100 g.
Frequently Asked Questions About Energy waffle
What is an energy waffle?
An energy waffle is a portable, waffle-shaped snack made to provide carbohydrates around exercise. Unlike a regular dessert waffle, it is marketed for sports use; its ingredients and any added features vary by product.
Are energy waffles good for cycling?
Yes, energy waffles can be a convenient snack on long rides when you want something chewable rather than a drink or gel. Eat one only when it is safe to handle food, and try it on a training ride before relying on it during an event.
Do energy waffles contain caffeine?
Some energy waffles contain caffeine, but many do not. Check the specific product’s ingredient list and serving information rather than assuming that a sports-focused waffle is caffeinated.
Can an energy waffle replace an energy gel?
An energy waffle can serve a similar purpose as a gel by providing carbohydrates during exercise, but it is solid and needs chewing. A gel may be easier to consume during intense activity, while a waffle may suit people who prefer food.
How many energy waffles should I eat during a workout?
There is no universal number of energy waffles for every workout. The useful amount depends on how long and hard you exercise, what else you consume, and the product’s serving guidance; test your plan during training.
Are energy waffles easy to digest during exercise?
Not for everyone. Energy waffles are solid and may feel uncomfortable during hard exercise, especially if you are not used to eating while active. Try one during an easier session first and see how your stomach responds.
Can I eat an energy waffle before a workout?
Yes, you can eat an energy waffle before a workout if you tolerate it well. Leave enough time for it to settle, particularly before intense exercise, and avoid trying a new product just before a race.
Can an energy waffle replace breakfast?
No, an energy waffle is not a complete breakfast. It can be a convenient snack before activity, but it does not provide the variety of foods you would normally include in a balanced meal.
Should I drink water with an energy waffle?
Water is not required specifically to make an energy waffle work, but staying hydrated during exercise matters. A sip of water can also make a dry or crumbly waffle easier to swallow.
Can people with diabetes eat energy waffles?
People with diabetes should account for the energy waffle’s carbohydrates, which can raise blood glucose. Whether it fits an individual’s meal and exercise plan depends on their needs, so discuss it with a healthcare professional.
Energy waffle Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
B3
0.63mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Selenium
2.8µg · 5% DV
Phosphorus
33mg · 5% DV
Manganese
0.11mg · 5% DV
Sodium
98mg · 4% DV
Potassium ⭐
42mg · 1% DV
Energy waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Energy waffle
To burn the 152 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Energy waffle?
An Energy waffle is a sweet, waffle-textured snack intended to provide quick energy, with most of its nutritional value coming from carbohydrates. It is best understood as a convenient, ready-to-eat waffle-style product rather than a freshly made breakfast waffle.
Its crisp, sweet bite works as a snack with tea or coffee, or as something easy to carry for a busy day or a hike. Because it is relatively low in protein and fibre, it may not keep you satisfied for long on its own. Pair it with yoghurt or a handful of nuts for a more filling snack.
How Nutritious Is Energy waffle?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Energy waffle Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Energy waffle Contain Allergens?
Contains these allergens:
Which Diets Is Energy waffle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Energy waffle Fat Profile
SATURATED
1.82g
MONOUNSATURATED
1.78g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 98:1
Above the ideal 4:1 (98:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.