Dutch Syrup Waffle (Stroopwafel)
The most famous sweet in Dutch history and the country's ambassador around the world: two thin, crisp waffle layers holding a warm filling of brown-sugar caramel, cinnamon and butter. The stroopwafel has a high glycemic index (≈72) and is a concentrated sugary treat that calls for close attention to portion size.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Enjoy one small stroopwafel as a planned weekly exception; the classic Dutch way is to rest it on top of a cup of hot black coffee for a minute so the steam melts the caramel, then savour it very slowly.
Best preparation methods
Avoid the large mega stroopwafels coated in chocolate and nuts; stick to the small traditional mini size, eaten after a complete, fibre-rich meal.
Important Nutritional Note
A single stroopwafel contains a high share of fast-absorbed simple sugars, so it is not suitable for daily eating for people with diabetes or anyone trying to lose weight.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 454 kcal | 136.2 kcal |
| Protein | 3.8 g | 1.1 g |
| Carbohydrate | 67 g | 20.1 g |
| Available carbohydrate | 65.8 g | 19.7 g |
| Fat | 19 g | 5.7 g |
| Dietary fibre | 1.2 g | 0.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sweets & desserts with a glycemic index (17), it ranks 17 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Dutch Syrup Waffle (Stroopwafel) good for weight loss?
Dutch Syrup Waffle (Stroopwafel) provides 454 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 136 kcal.
How does Dutch Syrup Waffle (Stroopwafel) affect blood sugar?
Its glycemic index is 72 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 14.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Dutch Syrup Waffle (Stroopwafel)?
A typical 30 g portion of Dutch Syrup Waffle (Stroopwafel) provides about 136 kcal, 1.1 g protein, 20.1 g carbohydrate, 5.7 g fat and 0.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.