For a short or leisurely walk, a syrup waffle is simply a snack you can portion as you like. On a longer, more strenuous walk, carbohydrates can play a part while you’re on the move, but a syrup waffle is no substitute for drinks or other food. If you’re prone to stomach discomfort or need to avoid allergens, check the portion size and the label of the exact variety before setting off. The Voedingscentrum advises taking the size and composition of what you eat into account around exercise.
A small, familiar portion may matter more than the quantity in the pack. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre around exercise if they sit heavily on your stomach. What feels comfortable varies from person to person.
If you want to plan your carbohydrate intake during a longer bout of exercise, you can compare the nutritional information for a syrup waffle with the rest of your food. The Voedingscentrum discusses carbohydrate intake during endurance exercise; a sweet snack is no substitute for drinks.
A label such as plant-based or gluten-free won’t automatically answer every question about other ingredients. Check the ingredients, allergens and any cross-contamination warnings on the current packaging of the exact variety you’re taking with you.
Start by considering the length and intensity of your walk. Then decide what portion size suits you and which ingredients you need to avoid. Compare the nutritional values of different syrup waffles on the same basis.
| What to consider | What to check when buying | Who should consider this? |
|---|---|---|
| Carbohydrates and walking time | Check the carbohydrates per portion in relation to the length of your walk. Plan what you’ll drink, too. | On a longer, strenuous walk, I want to know how a syrup waffle fits in with what else I eat along the way. Around 28% of consumers prioritise planning their carbohydrate intake for this kind of walk. |
| Stomach comfort | Pay attention to portion size and fat per portion, especially if you’re eating just before setting off. | If food sits heavily on my stomach just before a walk, I’d rather choose an amount I’m familiar with. Around 22% of consumers prioritise avoiding an uncomfortable, overly full feeling. |
| Allergens and dietary requirements | Read the ingredients, allergens and any warnings on the current packaging of the exact variety. | I need to be confident that the syrup waffle meets my dietary restrictions. For around 17% of consumers, this is their main concern when buying. |
| Portion size and taking them with you | Compare the number of waffles, the stated portion size and how you’ll pack them for your walk. | I want to decide in advance how many to take, without having to open a whole pack along the way. Around 17% of consumers prioritise having this practical choice of portion size. |
| Nutritional value | Compare sugars, fat and fibre per 100 g first, then for the portion you plan to eat. | When choosing between recipes, I want to understand what a label on the pack means for my own portion. For around 16% of consumers, comparing nutritional values is the deciding factor. |
You don’t need to treat a syrup waffle as performance fuel on a short or leisurely walk. The Voedingscentrum distinguishes between everyday recreational activity and longer endurance exercise, when carbohydrates may play a part during the activity.
Take one along as a snack on a short walk if you fancy one. On a longer walk, adjust the amount to fit in with what else you eat and drink.
A large portion may feel uncomfortable while you’re walking. The Voedingscentrum also points out that foods high in fat, protein or fibre can stay in your stomach for longer.
Try a small amount first on a walk you know well, and make a note of when eating feels comfortable for you.
According to the product information, the AH Terra syrup waffles labelled vegan by Albert Heijn contain wheat and soya. PLUS Gluten-Free Syrup Waffles contain egg and lupin, according to PLUS. A label highlighting one property doesn’t tell you everything about other allergens.
Use the label as a starting point, then check the ingredients, allergens and nutritional information for the exact variety.
If ingredients or allergens are key to your choice, the packaging of the product you’re actually taking with you is the best place to check.
Read the label before eating, even if you’ve bought a similar syrup waffle before.
Classic, plant-based and gluten-free varieties can differ considerably, even within the same brand or shop. Use the product name as a starting point, then check the label of the specific syrup waffle.
A brand to consider if you’re looking for a classic syrup waffle.
Own-brand options include standard syrup waffles, as well as varieties labelled plant-based or gluten-free.
Own-brand options include syrup waffles made with butter.
This own-brand range lets you distinguish regular syrup waffles from a variety explicitly labelled gluten-free.
A supermarket option if you’re looking for a classic butter syrup waffle.
A supermarket option for classic syrup waffles.
These Kanjers syrup waffles are classic options if you’d like to take a sweet snack along on a walk. The number of waffles varies, so check the packaging to see which portion size and ingredients suit your plans.
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A classic syrup waffle to take along as a planned snack on your walk.
The pack contains 8 waffles. Check the nutritional information and allergens on the packaging to decide on your portion, especially if you’re eating just before a walk.
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A classic syrup waffle for anyone who wants to decide in advance how many sweet snacks to take on a walk.
The pack contains 10 waffles. Check the nutritional information and allergens on the packaging before choosing your portion.
Don’t count on it having a beneficial effect on your digestion. If eating just before a walk upsets your stomach, start with a small portion on a walk you know well. The Voedingscentrum advises considering portion size and foods that may sit heavily on your stomach around exercise.
On a short, leisurely walk, a syrup waffle is an ordinary snack, not essential sports nutrition. The Voedingscentrum says carbohydrates can play a part during longer, strenuous endurance exercise. If that applies to your walk, consider how the portion fits in with your other food and drinks.
Yes. A syrup waffle is no substitute for a drink. Plan what to take based on your walk, and remember that you’ll also sweat during exercise.
No. For example, PLUS lists egg and lupin in its Gluten-Free Syrup Waffles. Check the current ingredients, allergens and any warnings on the packaging of the variety you plan to eat.
