Waffle
High GI
GL 10.3 per piece (38 g) · GL 27 per 100 g
- Protein source
- High glycemic load
Waffle has a glycemic index of 76 (High). One piece (38 g) adds a glycemic load of 10.3.
Reviewed Aug 7, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
Forms of Waffle
- Whole grain oatmeal protein wafflesGI 50 · GL 13 per 100 g oat protein
- Fiber wafflesGI 50 · GL 18 per 100 g fiber
- GI 50 · GL 18 per 100 g whole
Whole grain waffle - GI 65 · GL 21 per 100 g chocolatehigh protein
High protein chocolate waffles - Sugar free chocolate wafflesGI 45 · GL 21.6 per 100 g chocolatesugar free
- GI 76 · GL 27 per 100 g belgian
Belgian waffle - GI 76 · GL 27 per 100 g brand: eggos
Eggo waffles
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Waffle is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 frozen waffle | 38 g | 10.3 |
| 1 homemade waffle (4-inch diameter) | 75 g | 20.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 290 kcal |
| Carbohydrates | 35 g |
| Sugars (Total) | 9 g |
| Natural | 2 g |
| Added | 7 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 6 g |
| Fat | 14 g |
| Saturated | 4 g |
| Unsaturated | 8 g |
| Sodium | 480 mg |
Processing Level
Why this score?
- Protein source
- Low water content
- High glycemic load
- High added sugar content
- Low fiber content
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Waffle?
Waffle has a glycemic index of 76 (High). One piece (38 g) has a glycemic load of 10.3; per 100 g the glycemic load is 27.
Is Waffle good for people with insulin resistance?
Waffle has a high glycemic index (76) and raises blood sugar quickly. A lower-load alternative is Buckwheat pancakes (galettes).
Which form of Waffle has the lowest glycemic load?
Among the forms of Waffle in this database, Whole grain oatmeal protein waffles has the lowest glycemic load (13 per 100 g).
Check Waffle in the Logi app, with your portion.
