Choose a syrup waffle as a supplement to your nutrition plan that you’ve tested in advance, not as a replacement for everything you eat and drink during a long training session. Compare the carbohydrates per waffle or wrapper with your planned intake, choose a portion you can carry, and check the current label for ingredients and allergens. The Netherlands Nutrition Centre lists 28.1 g of carbohydrates for an extra-large 40 g syrup waffle; the amount in the product you buy may differ.
If you plan your carbohydrate intake per hour during long training sessions, you can include a syrup waffle alongside drinks, gels or other food. An article in the Netherlands Journal of Medicine recommends an intake of 30–60 g of carbohydrates per hour for exercise lasting 1 to 2.5 hours; don’t apply this range automatically to every training duration or runner.
If you want to take a pre-measured amount for each time you eat on the go, a stated weight per waffle or wrapper is useful. Jumbo lists one syrup waffle variety as weighing 29 g per piece; if you’re taking a twin pack, check how many waffles are in each wrapper.
If allergens or a gluten-free option determine your purchase, check the exact variety on the packaging. The regular syrup waffles listed by Jumbo and Daelmans, among others, contain allergens such as wheat, milk and soya; check the label separately for any other variety.
First decide how much you want to take for each time you eat, then compare the nutritional information for that portion with the rest of your training plan. Also check that the packaging and ingredients suit how you plan to use it.
| What to consider | What to check when buying | Especially useful for |
|---|---|---|
| Carbohydrates per portion | Check the weight and carbohydrates per waffle or wrapper, and include your drinks and other food in your calculations. | If I plan my intake per hour, I want to know how much one portion I actually take with me will contribute. Around 36% of consumers prioritise being able to calculate this contribution. |
| Portion and packaging | Check the number of waffles per wrapper and the weight of each one, so you don’t mistake a twin pack for a single waffle. | When I’m on the go, I want to be able to take a pre-measured amount without portioning it out of a large bag. For around 29% of consumers, a portable portion is the main priority. |
| Eating while running | Compare the nutritional information per portion and try out your chosen amount and timing during training. | When I take solid food with me, I want to find out first how the exact portion and timing work for me while running. Stomach comfort is the main priority for around 21% of consumers. |
| Ingredients and allergens | Read the ingredients, allergens and any gluten-free claim on the current packaging for the exact variety. | If I need to avoid certain ingredients, the label determines which variety I can consider. For around 14% of consumers, this is the first requirement when buying. |
Nutritional information per 100 g doesn’t tell you how many carbohydrates you’ll get from one waffle. The 29 g syrup waffle listed by Jumbo contains 18.3 g of carbohydrates per piece.
Note down the carbohydrates in the portion you’re actually taking with you, and include the other food and drinks in the same nutrition plan.
A wrapper containing two waffles can be handy to take with you, but it contains a different amount from one individual waffle. A large bag also means you’ll need to portion it out in advance.
Check how many pieces you’ll open for each time you eat, and decide before you set off what amount fits your plan.
Ingredients and allergens can vary between varieties. The Netherlands Food and Consumer Product Safety Authority explains that allergens must be clearly stated on the label.
Read the packaging of the product you’re actually buying, even if you’ve used a syrup waffle from the same brand before.
Nutritional information tells you what a portion contains, but not how your chosen amount and timing will work during your run.
Try the exact variety during long training sessions, along with the drinks and other food you plan to take with you.
PLUS lists both Daelmans Stroopwafels in a bag of 10 and a Daelmans Duopack.
Jumbo lists a syrup waffle variety in a pack of 8 x 29 g, with 18.3 g of carbohydrates per 29 g waffle.
Albert Heijn lists AH Stroopwafels in a 390 g pack, with 10 portions of 39 g.
Jumbo lists Kanjers Originele Stroopwafels in a pack of 4 x 2 pieces.
Lidl includes syrup waffles in its Sondey range of biscuits and snacks.
This Kanjers pack is an option if you want to take syrup waffles for separate eating occasions. Before adding them to your training plan, check the weight of each waffle and its nutritional information.
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For anyone who wants to take syrup waffles for each time they eat and decide on the amount in advance.
Pack of 10. Before adding them to your training plan, check the weight, carbohydrates and ingredients per waffle on the packaging.
One syrup waffle isn’t automatically enough to meet your planned intake per hour. The Netherlands Nutrition Centre lists 28.1 g of carbohydrates for an extra-large 40 g waffle; an article in the Netherlands Journal of Medicine recommends 30–60 g per hour for exercise lasting 1 to 2.5 hours. Calculate your intake using the portion you actually eat, and include drinks and other food.
Try the exact variety, portion and timing during long training sessions before planning to use them for a marathon. Also have the drinks and other food you intend to pair with the syrup waffle, so you can assess your chosen amount in that context.
Read the allergen information on the current packaging for the exact variety. The regular products listed by Jumbo and Daelmans include wheat, milk and soya, among other allergens; this doesn’t tell you which ingredients are in a different syrup waffle.
No. A gluten-free claim for one variety doesn’t automatically apply to other syrup waffles. Check the claim and ingredients on the packaging of the product you’re buying, rather than relying on a category page or a different variety.
