Waffles glycemic index
Waffles has a glycemic index of 77, which is high. A 75 g serving (1 waffle) has a glycemic load of 19 (medium).
Also known as: waffle
- Serving75 g
- Available carbs25 g
- Fiber—
- Sugars—
- Protein5.9 g
- Calories218 kcal
Serving: 1 waffle.
What to know
Waffles tested high GI. Like pancakes, the toppings decide the meal: syrup pushes the load up, while Greek yogurt, nut butter and fruit bring it down.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 16 g | 13 | Medium |
| 100 g | 33 g | 25 | High |
| 75 g · 1 waffle | 25 g | 19 | Medium |
| 150 g · double serving | 49 g | 38 | High |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Waffles compared with other sweets & desserts
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Frequently asked questions
Is waffles low glycemic?
No. With a GI of 77, waffles is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of waffles?
A 75 g serving (1 waffle) has a glycemic load of 19, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat waffles?
With a GI of 77 and a medium glycemic load per serving, waffles can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in waffles?
A 75 g serving has about 25 g of total carbohydrate, including — g of fiber, leaving 24.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 32.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (75 g) | |
|---|---|---|
| Calories | 291 kcal | 218 kcal |
| Carbohydrates | 33 g | 25 g |
| Available carbs | 33 g | 25 g |
| Fiber | — | — |
| Sugars | — | — |
| Protein | 7.9 g | 5.9 g |
| Fat | 14 g | 11 g |
Source: USDA FoodData Central, Waffles, plain, prepared from recipe (SR Legacy, FDC 175039). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.