How many calories are in a Honey Stinger waffle?

November 12, 2025 •

4 min read

A single Honey Stinger Energy Waffle typically contains between 140 and 160 calories, though the precise amount varies slightly by flavor and formulation. This popular snack, inspired by the Dutch stroopwafel, provides a quick and sustained energy source for athletes and active individuals.

Quick Summary

The calorie count of a Honey Stinger waffle ranges from 140 to 160 calories per serving, depending on the flavor. This energy snack provides a mix of quick-absorbing carbohydrates from honey and other sugars, along with some fat and minimal protein, making it an efficient fuel source for athletic performance.

Key Points

Calorie Count: A Honey Stinger waffle typically contains between 140 and 160 calories, depending on the flavor.
Primary Macronutrient: The waffles are primarily composed of carbohydrates, with a blend of simple and complex sugars for both quick and sustained energy release.
Ideal for Athletes: Designed for pre- and mid-workout consumption, they provide a digestible, portable energy source for endurance activities.
Key Ingredients: Ingredients often include organic wheat flour, honey, brown rice syrup, and palm oil, providing a balance of carbs and fats.
Flavor Variations: Different flavors may have slightly varied nutritional profiles, so it's best to check the specific product's label for accuracy.
Electrolytes and Antioxidants: The waffles contain vital electrolytes like sodium and potassium, and the organic honey provides antioxidants.

Calorie Breakdown by Honey Stinger Waffle Type

While a Honey Stinger waffle serves as a convenient energy source, the exact caloric content can differ based on the specific flavor and whether it is a standard or gluten-free variety. The original Honey Energy Waffle, for example, is often cited around 150-160 calories. Conversely, some special flavors, or the gluten-free versions, may have slightly different macronutrient profiles that alter the total energy count. It is always best to check the nutritional information printed on the packaging for the most accurate details for the specific waffle you are consuming.

A Closer Look at the Macronutrients

Beyond just the calories, it is the macronutrient composition that makes Honey Stinger waffles an effective energy fuel. The primary component is carbohydrates, providing the necessary fuel for muscles during exercise. The simple sugars, particularly from honey, are designed for rapid absorption, giving a quick energy boost, while other carbohydrate sources provide a more sustained release to prevent an energy crash.

Carbohydrates

Original Honey Waffle: Contains around 19 to 21 grams of carbohydrates per serving.
Honey and Sugars: Honey itself is a mixture of fructose and glucose, which are absorbed quickly to provide immediate energy.
Steady Energy: The mix of sugars is formulated to provide both immediate and sustained energy throughout your activity.

Fats

Moderate Fat Content: A single waffle typically contains 6 to 7 grams of fat, including some saturated fat from palm oil.
Sustained Fuel: These fats contribute to the overall calorie density and offer a longer-burning fuel source, particularly for endurance activities.

Protein and Other Nutrients

Minimal Protein: Honey Stinger waffles contain very little protein, usually just 1 gram per serving. They are not intended to be a significant source of protein for muscle repair.
Electrolytes: Some varieties provide a small amount of electrolytes, like sodium and potassium, to assist with hydration.

Comparison of Honey Stinger Waffle Nutrition

To better understand how different flavors compare, here is a general nutritional comparison. Note that specific values can change, so consult the product label for the most current information.


Nutrient	Original Honey Waffle	Cookies & Cream Waffle	Gluten-Free Salted Caramel	Mini Honey Waffles (per 3 minis)
Calories	~150-160	~140	Not specified	130
Total Carbohydrates	~19-21g	~21g	Not specified	Not specified
Sugars	~10-14g	~10g	Not specified	Not specified
Fat	~7g	~6g	Not specified	Not specified
Protein	~1g	~1g	Not specified	Not specified
Sodium	~55-90mg	~90mg	Not specified	Not specified

How to Use Honey Stinger Waffles for Maximum Performance

Honey Stinger waffles are more than just a snack; they are designed for strategic fueling, especially for athletes. The company suggests using their products to “Prepare, Perform, and Recover”.

Preparation (Before Activity)

When: Consume one waffle approximately 15-30 minutes before your workout or event.
Why: This pre-activity snack helps top off your glycogen stores, providing a readily available source of carbohydrates for immediate energy.

Performance (During Activity)

Longer Workouts: For strenuous activity lasting over an hour, consider consuming another waffle mid-workout to maintain energy levels and delay fatigue.
Combining with Hydration: It is essential to consume fluids alongside the waffle to maintain proper hydration, particularly during endurance sports.

Recovery (After Activity)

While Honey Stinger waffles are primarily for pre- and mid-workout, they can also be used as a quick source of carbs post-workout. However, for full muscle repair, combining with a protein source is recommended.

Alternatives to Energy Waffles

For those seeking alternatives, whether for different nutritional needs or variety, there are several options. Homemade versions allow for greater control over ingredients, while other healthy snacks provide similar energy benefits.

Healthy Snack Ideas

Greek yogurt with berries: Offers protein, carbs, and probiotics.
Oatmeal: Provides complex carbohydrates and soluble fiber for sustained energy.
Protein shake with fruit: A convenient option for both carbs and protein, ideal for post-workout recovery.
Whole grain toast with nut butter and banana: A balanced mix of complex carbs, healthy fats, and potassium.
Mixed nuts and dried fruit: Excellent for on-the-go energy and healthy fats.

Conclusion

In summary, the calorie count of a standard Honey Stinger waffle is typically between 150 and 160, offering a potent mix of carbohydrates, sugars, and fat for quick and sustained energy. This makes it a popular choice for athletes and anyone needing a portable energy boost. While the waffle is an effective fuel source, its high sugar and fat content mean it should be consumed strategically, especially around workouts. By understanding its nutritional profile and considering alternative snacks, you can make informed decisions to best meet your energy needs. For more details on the company's products, you can visit the official Honey Stinger website.

Frequently Asked Questions

A Honey Stinger waffle is an energy snack modeled after the Dutch stroopwafel, consisting of two thin, crispy wafers with a layer of honey-based syrup in the center. It is designed to provide quick and sustained energy for athletes.

The original Honey Stinger Honey Waffle contains approximately 150 to 160 calories per serving.

Yes, they are an excellent pre-workout snack. The combination of simple and complex carbohydrates provides both a fast energy boost and a more sustained fuel source for your workout.

Yes, Honey Stinger offers gluten-free versions of their waffles, which are made with a special gluten-free flour blend.

Yes, the calorie count can vary slightly between different flavors due to minor changes in ingredients. For instance, the Cookies & Cream waffle has a different calorie count than the original honey flavor.

Yes, many endurance athletes consume Honey Stinger waffles during long activities to replenish carbohydrate stores and maintain energy levels.

Key ingredients typically include organic flour (wheat or gluten-free blend), organic palm oil, organic brown rice syrup, organic honey, and organic sugar.