A stroopwafel is better enjoyed after exercise as a sweet addition than as a replacement for a proper meal: the classic Daelmans and PLUS stroopwafels listed by PLUS each contain 3.5 g of protein per 100 g. The Dutch Nutrition Centre recommends having a proper meal after exercise and emphasises the importance of getting enough protein after intense exertion. Choose a lower-sugar, vegan-labelled or gluten-free option only if that feature matters to you, and check the portion size and allergens too.
If you want to make sure you get enough protein after an intense workout, it helps to think of a stroopwafel separately from your meal. The Dutch Nutrition Centre recommends having a proper main meal after exercise.
You want to enjoy a stroopwafel after exercise without treating every gym session as a reason to have extra sports nutrition. The length of your workout and the size of your portion are relevant here.
You might be looking for a gluten-free or vegan-labelled stroopwafel, for example. Be sure to check the full allergen information too: Albert Heijn lists wheat and soya for AH Terra, while Jumbo lists egg and lupin for Lekker Vrij van Gluten.
First decide whether you need a meal after exercise or simply fancy something sweet. Then compare the nutritional information and any dietary requirements for the stroopwafel you’re considering.
| What to consider | What to check when buying | Who is this important to? |
|---|---|---|
| Meals and protein | Check the protein content per portion and think about what else you’ll eat. | After an intense workout, I don’t want to replace my meal with just a biscuit. That’s why a meal with enough protein comes first for around 36% of consumers. |
| A sweet addition | Consider the portion size in relation to the length of your workout and what else you eat. | After a longer workout, I might want something sweet alongside my usual food. A sweet addition is the main consideration for around 21% of consumers. |
| Sugars and portion size | Compare sugars and energy per 100 g and per waffle; for ‘less sugar’ claims, check which product is used for comparison. | I want a stroopwafel, but I also want to choose carefully how much I eat and which variety I buy. This is the most important consideration for around 29% of consumers. |
| Diet and allergens | Read the current ingredients list and check both ‘contains’ and ‘may contain’ statements. | A gluten-free or vegan label on its own doesn’t tell me everything about other allergens. For around 14% of consumers, suitability for their diet or allergy is the first requirement. |
The classic Daelmans and PLUS varieties listed by PLUS each contain 3.5 g of protein per 100 g. So if getting enough protein after an intense workout is your priority, don’t judge the biscuit as a snack based on its name alone.
If you like, have the stroopwafel alongside a proper meal or another source of protein, rather than using it as a replacement.
According to Albert Heijn, AH Roomboter minder suiker contains 32% less sugar than its standard butter stroopwafels; this comparison doesn’t apply to all other brands. AH Terra lists wheat and soya, while Jumbo and PLUS gluten-free varieties list egg and lupin.
Choose the product based on the feature you need, and check the nutritional information and full allergen statement as well.
When discussing targeted carbohydrate intake, the Dutch Nutrition Centre distinguishes between regular exercise and prolonged, intense endurance activity. So a stroopwafel after exercise won’t have the same place after every workout.
Consider how hard you’ve exercised, when you’re planning to eat and the portion size before having an extra stroopwafel.
Ingredients, nutritional values and allergen information can change. This is particularly important if your choice depends on a specific dietary requirement or allergen.
Check the label on the pack you’re actually buying just before eating it.
A classic stroopwafel with a syrup filling; the variety listed by PLUS has a 50% syrup filling, according to the product listing.
The range includes AH Terra Plantaardig and AH Roomboter minder suiker, among others: options to suit different requirements.
Jumbo Lekker Vrij van Gluten is a stroopwafel for anyone specifically looking for a gluten-free option.
PLUS lists both regular and gluten-free stroopwafels; choose the variety that suits your dietary requirements.
Lidl describes Sondey Roomboter stroopwafels as a pack of 12, with a total weight of 480 g.
ALDI lists a pack of 12 stroopwafels weighing 378 g.
This classic stroopwafel suits anyone looking for something sweet alongside their usual post-workout meal. Assess the portion size and nutritional information separately if you’re keeping an eye on protein, sugars or allergens.
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A classic stroopwafel for anyone who fancies something sweet alongside a meal after exercise.
Pack: 8 waffles. Check the label for nutritional information per portion and allergen details before choosing this variety.
A stroopwafel isn’t an equivalent replacement if you want to get enough protein after intense exercise. The Dutch Nutrition Centre recommends having a proper meal after exercise, so check what your meal contains first and consider the stroopwafel as an addition if you like.
Targeted carbohydrate intake can be particularly relevant during prolonged endurance activity. The Dutch Nutrition Centre says that 30 to 60 g of fast-absorbing carbohydrates per hour may be an option during endurance exercise lasting 1 to 2.5 hours. This isn’t a serving recommendation for stroopwafels after a regular gym session.
No. Gluten-free doesn’t tell you anything about all the other allergens. For Lekker Vrij van Gluten, Jumbo lists egg and lupin and says it may contain nuts and sesame; PLUS lists egg and lupin for its gluten-free stroopwafels. If you have an allergy, always read the current label on the pack you’ve chosen.
