Do Eggo waffles contain wheat?

Quick Answer

Yes, Eggo waffles do contain wheat as their main ingredient. Eggo waffles are made from enriched wheat flour, which contains gluten. This makes them unsuitable for people with celiac disease or gluten intolerance.

Ingredients in Eggo Waffles

The main ingredients in Eggo waffles are:

  • Enriched wheat flour – This is wheat flour that has added vitamins and minerals. It contains gluten.
  • Soybean oil – Adds fat and flavor.
  • Sugar – Adds sweetness.
  • Contains 2% or less of: Leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), salt, soy lecithin.

As you can see, the primary ingredient is enriched wheat flour, meaning Eggo waffles contain a significant amount of wheat.

The enriched wheat flour is what gives Eggo waffles their distinctive texture and flavor. Without the wheat, they would not have the same light, crispy, and fluffy characteristics that people expect from Eggo waffles.

Eggo Waffles Contain Gluten

Since the main ingredient in Eggo waffles is wheat flour, this means they contain gluten. Gluten is a protein found in wheat, barley, and rye.

Many people have an intolerance or sensitivity to gluten. For those with celiac disease, gluten triggers an autoimmune response that damages the small intestine. People with a wheat allergy may also react to the gluten in Eggo waffles.

So while Eggo waffles are perfectly safe for most people, they are unsuitable for those who need to follow a gluten-free diet due to celiac disease or a wheat/gluten allergy or intolerance.

Nutrition Facts for Eggo Waffles

Here are the nutrition facts for one Eggo Original waffle (68g):

Nutrient Amount
Calories 150
Fat 7g
Carbohydrates 21g
Fiber 1g
Sugars 5g
Protein 3g

As you can see from the nutrition label, Eggo waffles are high in carbohydrates, which comes mainly from the enriched wheat flour. They contain 5g of sugar per waffle, which also contributes to their carbohydrate content.

Eggo waffles are not a significant source of fiber, protein, vitamins or minerals, despite the enriched wheat flour. They are mostly refined carbohydrates and fat.

So while Eggo waffles can be an occasional breakfast treat, they do not provide much in the way of nutrition. Most of their calories come from refined flour and added sugar and oil.

Eggo Waffles are Not Gluten-Free

It’s clear that standard Eggo waffles contain wheat and are not gluten-free. But you may wonder if Eggo offers any gluten-free waffle options:

Unfortunately, at this time Eggo does not offer any certified gluten-free waffles. None of their waffle varieties are labeled as gluten-free.

Eggo is owned by Kellogg’s, which does produce some gluten-free cereals and snack bars. But Kellogg’s has not yet made the move into gluten-free waffles.

So if you require a gluten-free waffle, you will need to look at brands that specialize in gluten-free foods. Some options include:

  • Kinnikinnick Foods Gluten Free Waffles
  • Van’s Gluten Free Waffles
  • Nature’s Path Gluten Free Waffles
  • Glutino Gluten Free Waffles

Be sure to carefully read the ingredients and labels, since wheat/gluten cross-contamination is a concern at many shared manufacturing facilities. Your safest bet is to look for waffles certified gluten-free.

Are Eggo Waffles Dairy Free?

Eggo waffles themselves do not contain dairy ingredients. However, they are often prepared with butter or served with milk/cream, which does add dairy.

Here are some things to keep in mind:

  • Eggo waffles contain no milk-derived ingredients.
  • Butter or margarine is often used to cook Eggo waffles, adding trace dairy.
  • Eggo waffles are commonly served with butter, whipped cream, or milk, which contains dairy.
  • Some Eggo waffle varieties have synthetic butter flavor, containing lactose.
  • Eggo facilities likely process milk and eggs, risking cross-contamination.

So while Eggo waffles themselves are dairy-free, cross-contamination and common preparation methods introduce the risk of trace dairy exposure. This makes them unsuitable for those with severe dairy allergies.

Someone with a mild dairy sensitivity may be able to tolerate Eggo waffles if they avoid added butter/margarine and dairy toppings. But those with a severe allergy likely need to avoid them altogether due to processing risks.

Are Eggo Waffles Vegan?

No, standard Eggo waffles are not vegan. Here are some of the non-vegan ingredients they contain:

  • Milk ingredients – Some flavors like Brown Sugar Cinnamon contain milk-derived ingredients like whey and casein. This makes them unsuitable for vegans.
  • Eggs – Eggs may be used in the manufacturing process for conditioning and baking. Traces likely remain in the final product.
  • Sugar – The white sugar used is refined using bone char from cattle.
  • Natural flavors – Can contain animal-derived ingredients.
  • Vitamin D3 – Often comes from lanolin from sheep’s wool.

The main issue is that Eggo waffles are manufactured on shared equipment alongside numerous Kellogg’s products that contain milk, eggs, and other animal ingredients. Cross-contamination is very likely.

There are some vegan-friendly waffle brands on the market. But standard Eggo waffles sold in your grocery freezer section should be avoided by those following a vegan diet.

Are Eggo Waffles Healthy?

Eggo waffles are extremely convenient, quick to prepare, and tasty. But are they actually healthy? Let’s dive into the pros and cons:

Pros of Eggo Waffles

  • Low fat – Eggo waffles are relatively low in fat compared to other frozen breakfast foods.
  • No cholesterol – Egg-free, so they don’t raise dietary cholesterol.
  • Rich in B vitamins – Enriched flour adds thiamin, riboflavin, niacin, and folic acid.
  • Calcium – Also enriched with calcium.
  • Iron – Small amounts of iron are added to the enriched wheat flour.
  • No artificial colors/flavors – Uses natural flavors and colors.

Cons of Eggo Waffles

  • High glycemic index – Can spike blood sugar due to refined carbohydrates.
  • Low fiber – Only 1g of fiber per waffle.
  • Low protein – Just 3g protein per waffle.
  • Sodium – 210mg sodium per waffle, 9% of daily value.
  • Sugar – 5g of added sugar per waffle.
  • Refined grains – Enriched wheat flour is stripped of nutrients.
  • Trans fats – Small amounts of trans fats formed during processing.

Overall, Eggo waffles are a quick breakfast option in a pinch that offer some enrichment. But they are lacking in nutrition compared to less processed whole grain waffles made from scratch. Enjoy them occasionally, but try to balance with more nutritious foods.

Healthier Ways to Enjoy Eggo Waffles

If you want to enjoy Eggo waffles more nutritiously, here are some tips:

  • Top with Greek yogurt and fruit instead of butter and syrup.
  • Layer peanut or almond butter between waffles for more protein.
  • Add walnuts or pecans to the waffle batter for crunch and nutrition.
  • Use mashed banana as a sweetener instead of syrup or sugar.
  • Make a breakfast sandwich on an Eggo with scrambled eggs and avocado.
  • Bake an apple stuffed with oats and cinnamon inside a waffle.

With a little creativity, you can transform Eggo waffles into a more balanced meal. But moderation is still key, since even dressed up, the wheat flour base is still highly refined.


In summary, standard Eggo waffles do contain significant amounts of wheat and are not gluten-free. The enriched wheat flour is the main ingredient, meaning they contain gluten and are unsuitable for anyone with celiac disease or a wheat allergy.

Eggo waffles provide quick convenience, but are relatively low in nutritional value. They are higher in processed carbs and sugar, and lower in fiber and protein compared to less processed waffles.

That said, Eggo waffles can be incorporated into a healthy diet in moderation. When buying, look for varieties without artificial colors or flavors. And you can boost their nutrition by pairing with Greek yogurt, fruit, nuts, eggs, and other whole foods.

As with any processed convenience food, enjoy Eggo waffles occasionally as a treat rather than an everyday breakfast staple. With some modifications and thoughtful accompaniments, you can still enjoy their great taste while getting a balanced meal.

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