Are waffles keto?
Waffles
Two frozen waffles have about 29 g net carbs before syrup. Chaffles — egg and cheese cooked in a waffle iron — have about 1 g.
Nutrition per serving
2 frozen waffles · 70 g- Net carbs
- 29g
- Calories
- 200kcal
- Protein
- 4.5g
- Fat
- 6.8g
- Total carbs
- 30 g
- Fiber
- 1.5 g
About 12.3 g of waffles adds up to 5 g net carbs — about 18% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 200 kcal | 285 kcal |
| Total carbohydrate | 30 g | 43 g |
| Dietary fiber | 1.5 g | 2.2 g |
| Net carbs | 29 g | 41 g |
| Sugars | 3.4 g | 4.9 g |
| Protein | 4.5 g | 6.5 g |
| Fat | 6.8 g | 9.7 g |
Portion calculator
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Better keto swaps for waffles
Keto substitutes for cereal, oatmeal & pancakes 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace waffles
Frequently asked questions
Are waffles keto?
No — waffles are not keto-friendly. Two frozen waffles have about 29 g net carbs before syrup. Chaffles — egg and cheese cooked in a waffle iron — have about 1 g.
How many net carbs are in waffles?
2 frozen waffles (70 g) of waffles has about 29 g net carbs (30 g total carbs minus 1.5 g fiber). Per 100 g, that's 41 g net carbs.
How much waffles can I eat on keto?
About 12.3 g of waffles adds up to 5 g net carbs — about 18% of a typical serving. On a typical 20 g daily limit, one serving uses about 143% of your carbs.
What is a good keto substitute for waffles?
Try eggs, mozzarella (shredded), almond flour. See our full guide: keto substitutes for cereal, oatmeal & pancakes.
