A stroopwafel can be a sweet snack to keep in your gym bag, but choose your portion based on what you want to eat around your workout, not because it’s sports nutrition. According to the Netherlands Nutrition Centre, sports bars and gels are generally unnecessary for workouts lasting less than an hour; carbohydrate intake may play a different role during prolonged exercise. So compare the nutritional values per 100 g and per portion you eat. If you have dietary requirements, check the ingredients and allergens too: the word ‘digestive’ on its own says nothing about how a stroopwafel works.
You want to take a biscuit with you to eat before or after a short workout, without expecting it to function as sports nutrition. According to the Netherlands Nutrition Centre, sports bars and gels are generally unnecessary for workouts lasting less than an hour.
During prolonged exercise, you’ll want to know how many carbohydrates you’re actually eating and how that portion fits into your eating and drinking plan. The Netherlands Nutrition Centre notes that carbohydrate intake may help during certain endurance activities, but that doesn’t automatically make a stroopwafel suitable for every workout.
If you need to avoid certain ingredients, the label matters more than the variety’s name. Product information from Jumbo and PLUS shows that classic and gluten-free stroopwafels can contain different allergens, so check the specific product you’re buying.
First decide whether you want to take a snack with you at all. Then compare the portion size, nutritional values and any dietary requirements for the stroopwafels you’re considering.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Workout and carbohydrates | Consider how long you’ll be training and how many carbohydrates are in the portion you actually eat. | If I train for a long time at high intensity, I want to know whether a snack fits into my planned carbohydrate intake. This is the main consideration for around 31% of consumers. |
| Portion to take with you | Compare the number of waffles, the pack weight and how to store an opened pack. | I want to put something in my gym bag for a single snack break without opening a whole pack; the portion size to take with you is a priority for around 25% of consumers. |
| Nutritional value | Compare similar products per 100 g, then check the energy, sugars, fat and fibre in the portion you eat. | If I take a stroopwafel with me regularly, I want to be able to assess what my chosen portion adds to my diet. Nutritional value is the top priority for around 25% of consumers. |
| Ingredients and allergens | Read the current ingredients list, the allergens listed and any warnings about cross-contamination. | If I need to avoid certain ingredients, the specific variety must meet my dietary requirements; this is the first consideration for around 19% of consumers. |
According to the Netherlands Nutrition Centre, sports bars and gels are generally unnecessary for workouts lasting less than an hour. So a stroopwafel isn’t automatically a necessary addition to a regular gym session.
Think about whether you want a snack and take the length of your workout into account, rather than treating a biscuit as sports nutrition by default.
Serving sizes can vary from one product to another. For example, Jumbo’s butter stroopwafel lists 179 kcal per 39 g waffle; without knowing the serving size, that figure tells you little about another product.
Follow the Netherlands Nutrition Centre’s advice to compare similar products per 100 g first. Then consider how many waffles you actually want to eat.
PLUS’s gluten-free stroopwafel also lists egg and lupin. So a gluten-free label doesn’t tell you whether the product contains other ingredients you may need to avoid.
Check the full ingredients list, the allergens listed and, if relevant to you, any warnings about possible cross-contamination.
Albert Heijn says that ingredients, nutritional values and allergen information can change. This is particularly important if you’ve chosen a specific variety to avoid an ingredient.
When you buy the stroopwafels, and before you eat them, read the information on the pack in your hands.
The twin pack described by PLUS contains two Daelmans stroopwafels and is designed to take with you.
Albert Heijn lists a classic stroopwafel, an organic gluten-free variety and AH Terra plant-based stroopwafels.
Jumbo Butter Stroopwafels are a useful example for comparing a classic variety.
PLUS lists both classic stroopwafels and a variety labelled gluten-free.
Lidl describes Sondey Butter Stroopwafels in a pack of 12, weighing 480 g.
ALDI lists Heerlijck Banket regular stroopwafels in a pack of 12, weighing 480 g, as well as 300 g mini stroopwafels.
These two Kanjers packs are options if you’re looking for stroopwafels to keep in your gym bag for a snack break. Choose how many waffles you want to take with you, and check the nutritional information on the pack for the portion you plan to eat.
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For anyone who wants to take a stroopwafel along as a snack and choose their own portion.
Pack of 8. Check the label for the weight and nutritional values of the portion you eat; if you have dietary requirements, check the ingredients and allergens too.
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For anyone who wants to take stroopwafels in their gym bag for a planned snack break.
Pack of 10. Check the weight and nutritional values per portion you eat, and if you have allergies, read the information on the packaging.
No, a stroopwafel isn’t usually necessary during a regular gym session. According to the Netherlands Nutrition Centre, sports bars and gels are generally unnecessary for workouts lasting less than an hour; the role of carbohydrates may be different during prolonged, intense exercise.
First compare the nutritional values per 100 g, as the Netherlands Nutrition Centre advises for similar products. Then consider how much you’ll actually eat and check the energy, carbohydrates, sugars, saturated fat, fibre and salt on the label for that portion.
Don’t rely on the product category alone: check the description and label for the specific stroopwafel. The classic Jumbo variety described here lists wheat and gluten; for any variety you’re considering, check the other allergens and any warnings about cross-contamination too.
No, the gluten-free label on its own says nothing about sugar or energy. The gluten-free stroopwafel described by PLUS lists 41,13 g of sugars and 479 kcal per 100 g; compare the nutritional information for each variety separately.
Follow the storage instructions on the packaging for the product you’ve chosen. The products described state, among other things, that they should be stored in a cool, dry place; Albert Heijn also recommends sealing an opened pack securely.
