Are Waffles Healthy? Exploring Expert Insights for Nutritious Choices
Medically reviewed by Christiana George Updated Date: January 7, 2026
Waffles are a time-savior in the busy mornings when you want something quick, delicious, and easy to have as breakfast. You may also think they are healthy too. But just because they are not deep-fried doesn’t mean they are healthy. If you do happen to indulge in them, you may want to reconsider your lifestyle! So, are waffles healthy?
No, they are not. Waffles are made with refined flour. They’re often loaded with unhealthy toppings like butter, syrup, and whipped cream. Most importantly, they don’t have any beneficial nutrients like fibers, vitamins, or minerals. On top of that, they are loaded with calories and cholesterol.
Waffles have become an increasingly popular choice, but before you decide that waffles can be part of your healthy diet, read out why waffles aren’t the healthiest breakfast food.
Are Waffles Healthy? – 5 Reasons Why They Are Not
Waffles are delicious, but if you’re watching your weight or want to eat healthier, it’s good to know what nutrition waffles contain and what effects they have on your body.
The following top 5 reasons why waffles aren’t the healthiest breakfast food can help you make an informed decision about whether or not you should include waffles in your diet.
They Contain Gluten
Gluten is a protein found in wheat, and its flour is the main ingredient of waffles. It’s what gives waffles a slightly chewy texture and fluffs them up.
People who have celiac disease or non-celiac gluten sensitivity (NCGS), will suffer from several digestive issues from gluten-rich foods like waffles. Even if you don’t have these diseases, eating a glutinous breakfast in the morning slows down your metabolism.
Waffles Have High-Calorie Count
A single waffle can have upwards of 200 calories, and that’s what you get, not including any toppings you might add. And since most people don’t stop at just one waffle, it’s easy to see how the calorie count can quickly add up.
Waffles are often slathered in butter and syrup, making them more unhealthy than you think. As a result, they become high in saturated fats leading to obesity and weight gain. Of course, it won’t happen in a single day or two; but it will happen in the long run.
Waffle Makers Are Terrible For You
The non-stick coating on most waffle makers is made of a substance called polytetrafluoroethylene (PTFE) or Teflon. When this substance is heated to high temperatures, it can release toxins into the air.
Ingesting PTFE particles from cooking with these pans has been linked to lung and brain cancer in lab animals. There are more than 15 toxic particles that have been linked to an increased risk of cancer over time.
Waffle Iron Cooking Spray Is A No Go
Waffle iron cooking spray is one of the worst things you can put on your waffle iron. The chemicals in the spray can seep into your food and make it unhealthy. Also, some brands contain trans fats that are linked to heart disease.
So clean your waffle maker with soap and water before making waffles to remove any potential contaminants from previous meals.
Related Article: Are Ritz Crackers Healthy? Expert Insights and Tips
Nutritional Value of Waffles
Let us look at the nutrition chart of plain waffles to give you more idea of how unhealthy it is to consume them as breakfast every day.
Nutritional fact: for 1 round waffle (75 gram).
Ingredients: batter, water.
| Calories | 218 |
| Total fat Saturated fat | 11 g 2.1 g |
| Cholesterol | 51.8 mg |
| Sodium | 383.3 mg |
| Potassium | 11.3 mg |
| Total carbs | 25 g |
| Protein. | 6 g. |
As we can see from the chart above, eating a piece of plain waffle is no less than eating a cake. And, if you top it off with more unhealthy toppings like maple syrup, chocolate sauce, and cream cheese- you can think of the consequences.
Just one single waffle has over 200 calories, almost 10% saturated fat, 15% sodium, 17% cholesterol, and 8% carbohydrate. Although, you may still point out that one positive side to eating waffles – is the protein content. Unfortunately, the unhealthy amounts of calories, saturated fats, and sodium outweigh that one good thing.
Moreover, the carbs content of waffles is simple carbs, which are the bad type of carbs. These carbs digest quickly. They will provide you with instant energy and make your stomach feel fuller for a short period. As soon as the carbs digest, they will make you feel hungry instantly, leading to overeating and weight gain.
Also, there is an unusual amount of sodium content just for a piece of waffle. So, if you eat 2/ 3 for breakfast, you already intake 50-60% of your daily sodium requirement, let alone the other meals of the day.
Nonetheless, a single serving of a regular frozen waffle contains up to 25 grams of fat and 350 calories – that’s about 20% of your daily intake!
Are Eggo Waffles Healthy?
Are Eggo waffles your regular quick, and easy breakfast option? If yes, trust me, you are not making the healthiest choice. This waffles mix is mainly made from all-purpose or refined flour, sugar, artificial flavor, substantial amounts of sodium, and vegetable oil.
I am not saying it; the packaging says it in the ingredient section.
Nutritional value of Kellog’s Eggo waffles (2 waffles, 70 grams)
| Calories | 195 |
| Total fat Saturated fat | 7 g 1.8 g |
| Cholesterol | 18.2 mg |
| Sodium | 410.2 mg |
| Potassium | 60.2 mg |
| Total carbs | 28 mg |
| Protein | 4.6 g |
You may want to read the nutritional facts before putting it into your grocery basket next time.
If you want healthier versions of Eggo waffle mix, opt for their whole-grain frozen waffles. At least you won’t be consuming refined carbs!
Related Article: Are Pretzels Healthy? – Pros, Cons and Healthy Alternative
Healthy Substitute of Waffles
Waffles are often thought of as a healthy breakfast food, but they are actually loaded with sugar and unhealthy fats. But who said there aren’t many tasty options for breakfast? I have some better yet healthy alternatives to waffles.
An Oatmeal Bowl
A better option would be to make a healthy smoothie or bowl of oatmeal with nuts, chia seeds, and honey (if you want sweetness) toppings. These options will provide you with more fiber, vitamins, and minerals for a healthier start to your day.
Eat Fruits Instead Of Waffles
Fruit is packed with vitamins, minerals, and fiber that your body needs to function properly. Waffles, on the other hand, are made from flour and sugar – a lot of sugar. Flour is just wheat gluten with some starch mixed in for texture, while sugar provides flavor as well as sweetness.
You can pair the fruits with yogurt and make a yogurt bowl for a delicious and filling breakfast. To save time in the morning, pre-chop the fruits at night.
Eggs And Avocado Toast
Waffles are often loaded with sugar and unhealthy fats, making them a less than ideal choice for breakfast. On the other hand, eggs and avocado toast are packed with protein and healthy fats that will help keep you feeling full and satisfied all morning long.
Toast Will Do Better Than This Carb Fest
Waffles are loaded with unhealthy simple carbs. They’ll give you a quick burst of energy, but you’ll crash soon after. Plus, all that syrup is just empty calories.
If you’re going to eat something carb-heavy for breakfast, reach for whole grain toast instead of this sugary option. Pair the toast with raw honey, unsalted peanut butter, or even yogurt spread.
How to Make Healthy Waffle?
Finding store-bought ‘healthy’ waffle mix is equivalent to finding pearls in the ocean. Therefore, if you cannot resist having waffles, make some healthy versions of them at home.
The best you can do is change its batter base. Instead of refined white flour, try making them with whole wheat flour or oats at home. You don’t need to add salt to the batter. But even if you do, it shouldn’t be more than a pinch.
Avoid using syrups on your waffles. Syrup is one of the unhealthiest toppings you can put on your waffle. It has a ton of sugar, which is bad for you. It will raise your blood sugar levels and make you hungry more often.
The syrup also has a lot of preservatives, which are not good for you either. Instead, try the followings.
- Top them with fresh fruit and natural nut butter to give your waffles some extra nutritional value.
- You can also top with honey as a sweetener if you don’t like plain waffles.
Still, if you want syrup, get the all-natural version that doesn’t have any artificial colors or flavors.
FAQs
Are wholewheat waffles healthy?
Whole wheat waffles may be a healthier option than regular waffles. Whole wheat waffles do not contain gluten or refined carbs and have slightly lesser calories and more fiber than waffles made from all-purpose flour.
Are waffles healthier than pancakes?
Waffles may be perceived as the healthier option, but when you take a closer look, they’re not as healthy as you might think. Both of them have the same base, more or less, which are refined four, sugar, and salt with little to no nutritional value. We cannot say that one is healthier than the other; both are the same- unhealthy!
Are waffles good for weight loss?
No, waffles are not good for weight loss at all! They are high in calories, simple carbs, and saturated fat. Increased consumption of waffles regularly will lead to weight gain instead.
Final Thought
So, there you have it, are waffles healthy – not in the closest. And you have those reasons why they aren’t the healthiest breakfast food – refined four, sugar, salt, simple carbs, and little to no nutritional value.
But that doesn’t mean you can’t enjoy them occasionally. Just be aware of what they’re made with (read the labels of packaged mixes) and keep in mind how many calories are in each serving!
After all, you don’t want to end up gaining weight or undoing all your hard work by being too indulgent.
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Black Sesame Macarons With A ‘nutter Butter’ Filling
Well hello. Aside from the usual excuses about being busy, blah blah blah, this past week has been something else. Some of you may be aware that I was made a finalist in Saveur’s Best Food Blog Awards, then removed from the ballot, all within a few days. I thought I’d explain what happened.
I started this blog in June of 2012, and was thus surprised to see that I’d been nominated in the Best New Blog category. Finalists find out the same time as everyone else—when Saveur announces online that the ballots are officially open—so bloggers don’t get the chance for input before everything goes public. After checking the official category definitions, which states that a ‘new blog’ is one started in 2013, I emailed one of the editors to let her know of the error. A few days later, she got back to me, apologizing for their mistake and informing me that they’d had to remove me from the ballot.
I won’t pretend I wasn’t upset, mostly by the initial mistake that landed me in the situation to begin with. A simple fact-check would’ve prevented it. But, it would’ve felt wrong to keep up the misconception, so ultimately I guess I ‘did the right thing’, as cheesy as that may sound. I was a bit crushed to see the blank spot on the ballot where my blog had been listed. The finality is always a bit hard to accept, I guess.
In any case, Saveur did apologize profusely, so I can’t hold a grudge. (And I sooo wanted to. I’m a good grudge-holder—blame it on my overly-principled nature.) And my private drama doesn’t make the award any less awesome and prestigious. So guys, if you haven’t voted yet, there’s still time! Let’s honor those whose efforts liven up the food media world and make it way more exciting than it has any right to be!
Moving on now. While traditional macarons are made with almonds, you can swap out the nut for any other nut or seed without having to change up quantities or technique (although I’m wondering if macadamian nuts might behave differently because they’re so oily? Not sure.) But since macarons are a bitch to get right in the first place, don’t think these sesame seed versions were a breeze to pull off, because they weren’t.
They are, actually, the product of a year of trying, off and on, over and over. In fact, I finally had to take an official black sesame macaron hiatus after my last attempt flopped back in November. I knew it wasn’t the sesame seed part that was stumping me; I’d somehow just lost my macaron-making mojo. But something—perhaps this burgeoning feeling of fresh starts brought on by spring—reinvigorated me, so I once again picked up my floppy spatula and piping bag and got to it.
I don’t know what changed this time—maybe I picked up some common sense this winter—but I finally made the effort to get to the root of the problem. Too often in the past, I found myself simply hoping for the best as I tossed trayfuls of these liquid gremlins into the oven. That’s a pretty defeatist way of looking at a baked good. Sure, there are lots of things out of one’s control, but a composite of sugar, ground seeds, and egg white? No way. It can and must be vanquished.
In the end, getting them to come out perfectly (and I mean perfectly – not a crack in two entire trayfuls!) came down to the placement of the racks in the oven (which heats unevenly; I had to scoot the trays away from the hot corner in the back right) and my ‘macaronage’—the method of mixing together the whipped egg whites and sugar/ground nut mix. About the macaronage, I’ve said this before, but guess who doesn’t learn her own lessons? Don’t baby your batter. The egg whites need to be deflated quite a bit or you’ll get lots of little cracks on the surface of your macarons, effectively ruining an entire batch that you’ll then have to force your family to eat, because you’ll be too embarrassed to share them with anyone else. (Have you seen a cracked macaron? It is a sad sight.)
You have no idea how triumphant I felt when I peeked into the oven mid-bake to discover perfect-looking macarons. I did a little jig in the kitchen.
I’d wanted to pair the black sesame with peanut, which is a fairly common combination in Chinese desserts, but didn’t want the filling to veer in the direction of frosting-sweet. The peanut flavor had to come through. Enter Nutter Butter filling, which I always remember as being aggressively peanut-y without tasting overly-processed. Maybe I’m remembering a different version of Nutter Butters as you, but whatever the case, this Thomas Keller version (think Bouchon Bakery) tasted and looked exactly like how peanut butter filling should. The childhood version, flecked with salt and nostalgia. It’s okay if you want to eat it with your fingers. I did.
Once the macarons comes together, the presentation is very striking (if I do say so myself). But, resist eating too many! You must give them a day to ‘bloom’, let the flavors of the shells and filling meld together. Only then can you truly enjoy the essence of the so-temperamental, but so-worth-it French macaron.
BLACK SESAME MACARONS
Makes 20 macarons
Adapted from BraveTart
Sorry to confuse you, but I use weight measurements when making my macarons for the extra precision, and I highly recommend you do too if you’re not already. Also, the Nutter Butter filling makes a tad more than is needed—for me at least. Its peanut flavor is strong, so be careful not to drown out the delicate taste of the macaron shells. I’d sandwich leftover filling between Ritz crackers or something just as salty.
Ingredients:
- 58 grams black sesame seeds
- 115 grams powdered sugar
- 2 egg whites
- 36 grams granulated sugar
- 1/4 tsp salt
- A few drops gel food coloring in black
Directions:
Preheat your oven to 300 degrees F. Line two baking sheets with parchment paper.
Grind the confectioners sugar and sesame seeds in a food processor until fine (this will take awhile, about 3 minutes, as the sesame seeds are harder to grind up), then sift the mixture into a bowl. Most of it should go through, but if a lot doesn’t, toss it back in the food processor and grind for another minute or so.
In the bowl of a stand mixer with the whisk attachment affixed, add the egg whites and sugar. Turn the mixer on to power level 4 and whisk the mixture together for 3 minutes. Next, turn the power up to 7 and whisk an additional 3 minutes. Turn the power up to 8 and whisk an additional minute or two. By now, there should be a stiff meringue in the bowl. Stop the mixer and add a few drops of coloring at this point and turn the mixer back on to the highest speed, whisking for an additional minute to incorporate the color. Knock the meringue that’s trapped in the whisk back into the bowl.
Now, add the sesame seed mixture into the bowl all at once. I’ll reference Stella’s instructions again:
Use both a folding motion (to incorporate the dry ingredients) and a rubbing/smearing motion, to deflate the meringue against the side of the bowl.
The dry ingredients/meringue will look hopelessly incompatible at first. After about 25 turns (or folds or however you want to call “a single stroke of mixing”) the mixture will still have a quite lumpy and stiff texture. Another 15 strokes will see you to “just about right.” Keep in mind that macaronage is about deflating the whites, so don’t feel like you have to treat them oh-so-carefully. You want to knock the air out of them.
You don’t need to be too gentle with the batter. By the time it’s ready, its consistency will be runnier than you’d think, closer to pancake batter than cake batter.
Fill a pastry bag with the batter. You can use a pastry bag with just a coupler, or with a tip. I used an Ateco 806 tip. Pipe your shells onto the parchment-paper lined baking sheets, a little more than a quarter (US currency) in size (about 2 cm. or 1 inch), spacing them about 1 inch apart.
When you’re done piping, pick up the pan and whack it down hard against your counter. Do this another time, then rotate the pan 90 degrees and do the same thing twice. You might see tiny air bubbles appear on the top of the rounds, a good sign because they could be potentially damaging if buried within the batter. Repeat with the other pan. Now leave the pans alone for half an hour—they’ll develop armor (a skin) during this time to protect them in the oven.
Slide the pans into the oven and bake for about 15 minutes, at which point the shells should be able to be cleanly picked off the parchment paper.
Let the shells come to room temperature, then fill your macarons with the peanut butter filling (recipe below). It’s quite thick, so a spoon should work just fine.
‘NUTTER BUTTER’ FILLING
Adapted from Bouchon Bakery
Ingredients:
1/2 cup smooth salted peanut butter
roughly 3/4 cup powdered sugar
1/4 cup (1/2 stick) butter, room temperature
pinch or two of Maldon salt
Directions:
Cream together all the ingredients in a stand mixer. Taste for sweetness, and add more powdered sugar or salt as needed.
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