Who is this relevant to?

Cyclists taking food on a long ride

On a longer, more intense ride, you’ll want to know how many carbohydrates a waffle adds to everything else you eat and drink. Try a portion during training before relying on it on a ride.

Cyclists who care about stomach comfort

If eating just before or during a ride doesn’t agree with you, the amount you eat and when you eat it are important considerations. The Netherlands Nutrition Centre advises against eating a large meal just before exercise.

Cyclists who need to avoid allergens

If you need to avoid gluten or another allergen, the name ‘syrup waffle’ alone isn’t enough to help you choose. Check the ingredients and allergen information on the current packaging every time you buy one.

What should you look for when choosing?

First, decide whether you want to take food with you for the length and intensity of your ride. Then compare the portion per waffle, what you find comfortable to eat while cycling and the allergen information.

What to consider What to check before buying Especially relevant for
Ride length and carbohydrates Check the carbohydrates per waffle and take into account any other food you’re bringing. The Netherlands Nutrition Centre highlights carbohydrate intake during longer endurance exercise. On a long, intense ride, I want to know how many carbohydrates one waffle adds to the food I eat along the way. Around 36% of consumers prioritise fuel for their ride.
Stomach comfort and timing Check the fat content and portion size; try your chosen amount during training first. If eating shortly before setting off doesn’t agree with me, I want to be able to try a small portion at a suitable time. Stomach comfort is the main concern for around 29% of consumers.
Ingredients and allergens Check the current allergen information. If you need to avoid gluten, look for an option explicitly labelled gluten-free and check the other ingredients too. If I need to avoid certain ingredients, the waffle I choose must meet my needs. Around 21% of consumers are expected to give this check their highest priority.
Portion and packaging Compare the number of waffles and the weight of each one with the amount you want to take with you or try. If I only want to try one waffle, the weight per waffle is more useful than the weight of the whole pack. For around 14% of consumers, a manageable portion matters most.

Common mistakes

  • Taking a syrup waffle as sports nutrition on every ride

    For rides lasting less than an hour, extra sports nutrition is generally not needed, according to the Netherlands Nutrition Centre. A syrup waffle can simply be a snack.

    Before buying, consider how long and intense your ride is likely to be, rather than treating a waffle as an essential part of every ride.

  • Eating several waffles just before setting off

    Eating a large amount just before exercise can leave you feeling uncomfortable. As well as carbohydrates, classic syrup waffles contain fat; Jumbo, for example, lists 6.1 g of fat per 29 g waffle.

    Try a small portion during training first, then choose when to eat it based on how it sits with you.

  • Assuming gluten-free means free from all allergens

    A gluten-free syrup waffle isn’t automatically suitable if you have other food allergies. Classic varieties also differ in their ingredients and allergens.

    Check the current packaging for every allergen you need to avoid, even if you’ve bought the product before.

  • Looking only at the total pack weight

    A heavy pack doesn’t tell you how much each waffle weighs. Albert Heijn lists a 39 g portion for AH Stroopwafels, while the waffle described by Jumbo weighs 29 g.

    Compare the weight per waffle and choose an amount that suits what you want to try during training.

    With a large pack, you may have waffles left over if you only need a small portion to try.

Brands and options to consider

Daelmans

For the Daelmans syrup waffle reviewed, Albert Heijn lists a portion size of 29 g.

  • Knowing the weight of each waffle makes it easier to plan how much to take.
  • For this classic variety, check the current packaging for ingredients including wheat, milk and soya.

Albert Heijn

According to Albert Heijn, the AH Stroopwafels pack described contains 390 g, divided into ten portions of 39 g.

  • The listed portion weight helps you compare waffle sizes.
  • Check the nutrition information and allergens for the variety you’re actually buying.

Jumbo

Jumbo describes a classic syrup waffle weighing 29 g.

  • Jumbo lists 18.3 g of carbohydrates and 6.1 g of fat per waffle.
  • The fat content and your own experience of eating during exercise are both worth considering when choosing a portion.

PLUS

PLUS describes both classic syrup waffles and a separate variety explicitly labelled gluten-free.

  • The product labelling helps you distinguish the gluten-free variety from the classic waffle.
  • PLUS lists wheat, soya and milk in the classic variety described; check the allergens for each variety separately.

Lidl / Sondey

Lidl describes a pack of Sondey butter syrup waffles containing twelve waffles and weighing 480 g.

  • The number of waffles and total weight give you a useful guide when planning how much to take.
  • Check the packaging for the ingredients, allergens and nutrition information for this variety.

ALDI

ALDI Netherlands describes syrup waffles in a pack of twelve, weighing 378 g.

  • The number of waffles and pack weight are known for this variety.
  • Check the label if the ingredients, allergens or nutritional values affect your choice.

Related products on Joybuy

Related products coming soon.

Frequently asked questions

Do I need a syrup waffle for a bike ride of less than an hour?

Generally, not as sports nutrition. According to the Netherlands Nutrition Centre, sports bars and gels are usually unnecessary for exercise lasting less than an hour; you can still take a syrup waffle as an ordinary snack.

Can I eat a syrup waffle just before setting off?

You can, but choose the amount and timing based on what feels comfortable for you. The Netherlands Nutrition Centre advises against eating a large meal just before exercise, so try a small portion of waffle during training first.

How many carbohydrates are in one syrup waffle?

It depends on the size and variety: Jumbo lists 18.3 g of carbohydrates per 29 g syrup waffle. So compare the nutrition information per waffle on the pack you buy, rather than looking only at the values per 100 g.

Are all syrup waffles suitable if I need to avoid gluten?

No. A classic syrup waffle and a variety explicitly labelled gluten-free aren’t interchangeable. PLUS lists wheat in one classic variety and also offers syrup waffles labelled gluten-free separately; always check the current packaging and look out for any other allergens.