Quick Answer
The number of net carbs in a waffle can vary depending on the specific ingredients and recipe used. On average, a standard waffle made with white flour contains about 15-20 grams of net carbs per 4-inch waffle. The total carbs will be higher, around 20-30 grams, but you subtract the grams of fiber to calculate the net carbs.
What are Net Carbs?
Net carbs refer to the amount of digestible carbohydrates that remain once you subtract the grams of fiber from the total carbohydrates. Fiber is a type of carb that our bodies cannot digest, so it does not impact blood sugar or ketosis.
Net carbs are calculated as:
Total Carbohydrates – Fiber = Net Carbs
When following a low-carb or keto diet, you want to focus on net carbs to stay in ketosis. Your body digests net carbs into glucose, raising insulin levels. Limiting net carbs helps promote fat burning.
Net Carbs in a Standard Waffle
The average 4-inch waffle made with white flour contains about:
- Total carbohydrates: 25 grams
- Fiber: 5 grams
- Net carbs: 20 grams
So a single 4-inch waffle can contain around 20 grams of net carbs. This is quite high for a single serving on a keto diet!
The number of net carbs can increase or decrease a bit depending on the specific recipe:
Waffle Type | Net Carbs |
---|---|
Standard waffle (white flour) | 15-20 g |
Whole wheat flour waffle | 17-22 g |
Buttermilk waffle | 18-25 g |
Belgian waffle | 20-30 g |
Belgian waffles tend to be thicker and richer, so the net carbs are higher. Whole wheat flour also bumps up the carbs due to the extra bran.
Ways to Reduce Net Carbs in Waffles
If you want to enjoy waffles while limiting net carbs, here are some tips:
- Use a low-carb flour like almond flour, coconut flour, or carb-smart flour.
- Add in flaxseed meal or psyllium husk to increase fiber content.
- Top with low-carb fruits like berries rather than bananas, peaches, etc.
- Use zero-calorie sweeteners like stevia or monk fruit instead of sugar.
- Avoid glazes, sweet toppings, and whipped cream.
- Opt for a smaller 3-inch waffle.
With these substitutions, you can make a keto-friendly waffle with only around 5 net carbs per serving.
Do Waffles Impact Ketosis?
Eating too many waffles could definitely knock you out of ketosis.
To stay in ketosis, most people need to keep net carbs under 50 grams per day, ideally closer to 20-30 grams.
Just one 4-inch 15 gram net carb waffle takes up half your daily carb limit on a keto diet!
And most people don’t stop at just one waffle. Having two or three waffles at breakfast could easily consume your entire day’s worth of net carbs.
So regular waffles made with white flour are generally not keto-friendly, at least not in full-size portions.
You’d need to limit yourself to maybe 1/4 or 1/2 of a waffle. Or opt for a mini 3-inch waffle to squeeze it into a ketogenic eating plan. Making your own low-carb waffle recipe is the best option for keto.
Net Carbs in Common Waffle Brands
Here is the carb count for some popular frozen waffle brands:
Waffle Brand (1 waffle) | Total Carbs | Fiber | Net Carbs |
---|---|---|---|
Eggo Buttermilk Waffles | 25 g | 2 g | 23 g |
Kashi 7 Grain Waffles | 32 g | 4 g | 28 g |
Nature’s Path Organic Waffles | 29 g | 3 g | 26 g |
Van’s 8 Whole Grains | 23 g | 3 g | 20 g |
As you can see, even “healthier” waffle brands are still very high carb, with 20+ net carbs per waffle.
Sticking to a 1/4 waffle portion or looking for low-carb alternatives can help limit the impact on ketosis.
Net Carbs in Waffle Toppings
What you put on your waffle also impacts the net carbs. Some popular toppings like fruit and syrup can add more carbs:
Waffle Topping | Net Carbs |
---|---|
1/4 cup blueberries | 4.8 g |
1/4 cup strawberries | 2.5 g |
1/4 cup maple syrup | 16 g |
1/4 cup whipped cream | 1 g |
2 tbsp peanut butter | 3 g |
Berries are a great lower sugar fruit option. But sweet toppings like syrup, honey, and regular fruit jams can make a significant carb impact.
Sticking with keto-friendly additions like peanut butter, unsweetened whipped cream, or low-carb syrups can help keep net carbs down.
Healthiest Waffle Options on Keto
Making your own keto waffle recipe is best for controlling carbs. But in a pinch, here are some store-bought options:
- Birch Benders Keto Waffles – 5 g net carbs
- Magic Diet Foods Low Carb Waffles – 1 g net carbs
- Know Foods Keto Waffles – 8 g net carbs
- Outer Aisle Cauliflower Sandwich Thins – 5 g net carbs
Look for waffles made with almond or coconut flour and low-glycemic sweeteners. Cauliflower thins can also be a great substitute.
Avoid larger Belgian-style waffles and look for mini 3-inch options to help control portions. Top with keto-approved add-ons like nut butter and sugar-free syrup.
Is It Possible to Make Zero-Carb Waffles?
It’s not possible to make completely zero-carb waffles, even with low-carb ingredients like almond flour or psyllium husk. But you can come very close by using:
- Finely grated zucchini or yellow squash
- Pureed cottage cheese
- Protein powder
- Psyllium husk fiber
- Baking powder
- Eggs
Combining non-starchy veggies, dairy, and keto-friendly baking agents can produce a very low-carb waffle batter, likely under 5 grams of net carbs per waffle.
But there will still be trace carbs even from things like eggs and psyllium. So technically zero-carb waffles are not achievable, but 5 grams or less is possible.
Nutrition Information for Generic Waffle
Here are the basic nutrition facts for a 4-inch waffle made with white flour:
Nutrition Facts | 1 Waffle |
---|---|
Calories | 150 |
Fat | 4 g |
Carbohydrates | 25 g |
Fiber | 2 g |
Sugars | 3 g |
Protein | 5 g |
As you can see, a single waffle is quite high in carbs at 25 grams and lower in fiber, fat, and protein. Opting for a low-carb waffle made with almond flour can improve the macro nutrient profile.
Net Carb Count for Different Diets
Here’s a quick look at how waffles may fit into different diet approaches:
- Keto: Standard waffles are too high in carbs for keto. Limit to 1/4 waffle or opt for low-carb recipe.
- Paleo: Grain-free waffles made with almond flour can fit paleo as long as other ingredients comply.
- Gluten-free: Look for certified gluten-free options made without wheat.
- Vegetarian/vegan: Use egg replacer and plant-based milk to make waffles vegetarian or vegan.
- Low-calorie: Opt for a smaller 3-inch waffle and watch toppings to keep calories in check.
No matter what diet you follow, homemade waffles will allow you to control the nutrition profile.
Conclusion
Standard waffles contain about 20 grams of net carbs per 4-inch serving, which can be too high for low-carb, keto, or diabetic diets. Making your own waffle recipe with almond flour or other low-carb options can reduce the carb count to under 5 grams. Watch high-sugar toppings as well when trying to limit carbs and calories. Overall, enjoying waffles in moderation along with other low-carb foods can allow you to eat them even on a keto diet.