How many carbs are in a waffle?
Two 4-inch square waffles have about 32g of carbohydrate and 31g of net carbs. A Belgian waffle, which is larger and thicker, runs about 45 to 60g of carbs.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 2 waffles, 4-inch square (75g) | 32.2g | 1.6g | 30.6g |
| 1 oz (28g) | 12.2g | 0.6g | 11.6g |
| 100 grams | 43.0g | 2.2g | 40.8g |
Net carbs
Two 4-inch waffles have about 31g of net carbs, which is total carbs (32g) minus about 2g of fiber. The fiber content is low because standard waffle batter uses refined flour. See the net carbs guide.
Glycemic index of a waffle
The glycemic index of a waffle is about 76. Waffles have a high glycemic index, similar to white bread. The batter is made from refined flour and the cooking process creates a very digestible starch structure. Whole wheat waffles have a slightly lower GI.
For diabetes
Two 4-inch waffles deliver 32g of carbs with a GI of 76, meaning the glucose rise is fast. Adding syrup, fruit, or whipped cream multiplies the carb load quickly. A two-waffle breakfast with one tablespoon of maple syrup and a cup of orange juice can approach 110g of carbs total. Pairing waffles with eggs or cheese slows gastric emptying. See the diabetes carb-counting guide.
Keto and low carb
Two 4-inch waffles have about 31g of net carbs. Waffles do not fit keto. Keto waffles made from almond or coconut flour and eggs can deliver 3 to 5g of net carbs each.
Good to know
Belgian waffles are significantly larger and thicker than standard American waffles. A single Belgian waffle from a restaurant commonly weighs 100 to 150g and delivers 45 to 65g of carbs. Frozen waffle brands vary, with some mini waffles at about 13g per waffle and some homestyle varieties at 22g per waffle. Liege waffles (the Belgian street variety) are made with pearl sugar embedded in the dough and run considerably higher than regular waffles.
Full nutrition (per 100g)
- Calories: 285.0 kcal
- Carbohydrate: 42.98g
- Fiber: 2.2g
- Sugars: 4.91g
- Protein: 6.47g
- Fat: 9.7g
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Get the appFrequently asked questions
How many carbs are in a waffle?
Two standard 4-inch waffles (75g) have about 32g of carbohydrate. A single 4-inch waffle has about 16g. A large Belgian restaurant waffle can have 45 to 65g.
How many net carbs are in a waffle?
Two 4-inch waffles have about 31g of net carbs, which is total carbs (32g) minus about 2g of fiber.
Are waffles higher carb than pancakes?
Waffles and pancakes are similar in carbs per gram of batter. Two 4-inch waffles have about 32g of carbs vs about 20g per pancake.
Is a waffle keto?
No. Two 4-inch waffles have about 31g of net carbs. Almond flour keto waffles can bring that to 3 to 5g of net carbs each.
What is the glycemic index of a waffle?
Standard waffles have a GI of about 76, which is high, similar to white bread. They raise blood glucose quickly.