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Gluten-Free Stroopwafel Calories
Gluten-free caramel-filled waffle cookie
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gluten-Free Stroopwafel (35 g) has 168 calories. That works out to 480 calories per 100 g. It contains 22.8 g of carbs, 1.2 g of protein, 8 g of fat and 0.9 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Gluten-Free Stroopwafel Nutrition Facts
Selected: 1 piece (medium) · 35 g
168
KCAL / 35G
Carbs
22.8g
· 8% DV
Protein
1.2g
· 2% DV
Fat
8g
· 10% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 3% · Fat 43%
Gluten-Free Stroopwafel nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 3.68 g | 18% |
| Trans fat | 0.03 g | |
| Sodium | 98 mg | 4% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 0.9 g | 3% |
| 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 Gluten-Free Stroopwafel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 168 kcal |
| 1 piece (small) | 25 g | 120 kcal |
| 1 piece (large) | 50 g | 240 kcal |
| 2 piece (double) | 70 g | 336 kcal |
| 1 pack (double) | 70 g | 336 kcal |
| 100 g | 100 g | 480 kcal |
| 3 piece (triple) | 105 g | 504 kcal |
| 1 serving (large) | 105 g | 504 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Gluten-Free Stroopwafel
What is a gluten-free stroopwafel?
A gluten-free stroopwafel is a version of the Dutch treat made from two thin waffle layers with a caramel-like syrup filling. Its flour is replaced with gluten-free ingredients, which can change the texture from the traditional version.
How do you eat a gluten-free stroopwafel?
A gluten-free stroopwafel is commonly eaten with coffee or tea. To soften its filling, rest it over the rim of a hot cup for a short time, keeping the cookie above the drink rather than dipping it.
Is a gluten-free stroopwafel different from a regular stroopwafel?
Yes. A gluten-free stroopwafel uses flour without gluten instead of the wheat flour in a conventional stroopwafel, so its texture may be more delicate or crumbly. The thin waffle layers and sweet filling are still characteristic.
Is a gluten-free stroopwafel a healthy snack?
A gluten-free stroopwafel is a sweet treat, and packaged versions are ultra-processed. Being gluten-free does not make it low in sugar or especially nourishing, so it is better thought of as an occasional sweet than an everyday staple.
Can people with celiac disease eat a gluten-free stroopwafel?
A gluten-free stroopwafel can be suitable for someone with celiac disease if it is made and labeled to meet gluten-free requirements. Check the package for the gluten-free claim and manufacturing information, since cross-contact controls vary by product.
Why do people put a gluten-free stroopwafel on top of a coffee cup?
The warmth and steam from the coffee soften the caramel filling in a gluten-free stroopwafel. Leave it over the cup briefly rather than letting it touch the coffee, which can make the waffle soggy.
Where does the gluten-free stroopwafel come from?
The gluten-free stroopwafel is an adaptation of the Dutch stroopwafel, traditionally associated with Gouda in the Netherlands. The gluten-free version keeps the familiar paired waffle layers and syrup filling while changing the flour.
How is the caramel filling in a gluten-free stroopwafel made?
The filling in a gluten-free stroopwafel is usually a sweet syrup-based caramel mixture, often made with sugar or syrup and fat. Recipes vary among brands, so the flavor and softness of the center can differ.
How should you store a gluten-free stroopwafel?
Store a gluten-free stroopwafel in a sealed container in a cool, dry place. Humidity softens the waffle layers, so close the package tightly or transfer opened cookies to an airtight container to help preserve their texture.
Can people with diabetes eat a gluten-free stroopwafel?
People with diabetes can include a gluten-free stroopwafel if it fits their eating plan, but its sugars and refined carbohydrates can raise blood glucose. A clinician or dietitian can help tailor portion choices to individual needs.
Gluten-Free Stroopwafel Vitamins & Minerals
Vitamins
Vitamin E
0.63mg · 4% DV
B2
0.04mg · 3% DV
B12
0.06µg · 3% DV
B1
0.03mg · 3% DV
Minerals
Sodium
98mg · 4% DV
Phosphorus
26mg · 4% DV
Copper
0.03mg · 3% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
37mg · 1% DV
Gluten-Free Stroopwafel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-Free Stroopwafel
To burn the 168 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 Gluten-Free Stroopwafel?
A gluten-free stroopwafel is the Dutch-style treat made from two thin, round waffle cookies sandwiched around a soft, caramel-like syrup filling, using gluten-free ingredients. The edges are lightly crisp while the centre is chewy and sweet. In the Netherlands, stroopwafels are commonly enjoyed with coffee or tea; resting one over a hot cup briefly lets the filling soften. Elsewhere, they make an easy snack with a hot drink or a small sweet finish after a meal. They are energy-dense, with 480 calories per 100 g, and provide relatively little protein. Pair one with unsweetened tea or coffee, or share it if you would prefer a smaller portion.
How Nutritious Is Gluten-Free Stroopwafel?
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 Gluten-Free Stroopwafel Processed?
NOVA 4
Ultra-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 Gluten-Free Stroopwafel Contain Allergens?
Contains these allergens:
Which Diets Is Gluten-Free Stroopwafel Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-Free Stroopwafel Fat Profile
SATURATED
3.68g
MONOUNSATURATED
2.17g
POLYUNSATURATED
1.54g
Omega 6:3 ratio 49:1
Above the ideal 4:1 (49:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.