How many carbs are in a waffle with sugar free syrup?

December 29, 2025 •

3 min read

Many people enjoy waffles with sugar-free syrup, but it's important to understand the carb count. A recent study found that sugar alcohols can still impact total carb intake, which is important for people on low-carb or keto diets. The type of waffle also affects the carb count.

Quick Summary

The carb content of a waffle and sugar-free syrup differs based on waffle type and syrup brand. The total carb count is affected by alternative sweeteners.

Key Points

Waffle Type Matters: The waffle type affects the carb count. Low-carb options like almond flour or chaffles are the best choices.
Sugar-Free Doesn't Mean Carb-Free: Many sugar-free syrups have carbs from sugar alcohols. Read the label.
Calculate Net Carbs: On keto diets, focus on net carbs by subtracting sugar alcohols from total carbs.
Check Both Labels: The final count is the sum of the waffle and syrup carbs; always check both labels.
Watch Portions: Pay attention to serving sizes for both waffles and syrup.
Use Low-Carb Toppings: Add berries, nuts, or unsweetened whipped cream to reduce reliance on syrup.
Know Your Syrup: Different sugar-free syrup brands have different carb counts.

Understanding the Carbs in Waffles and Syrup

The carbohydrates in a waffle are mainly determined by the waffle itself. Standard waffles made with white flour can be high in carbs. Knowing the basic carb content of the waffle is the most important step in controlling your total carb intake.

Traditional Waffles and Carb Content

Regular waffles made with white flour are a significant source of carbohydrates. For example, a single whole-grain frozen waffle can have around 25 grams of carbs, while homemade versions may have even more, depending on the recipe. For those on low-carb diets, these waffles are not ideal due to their high glycemic index, which can rapidly increase blood sugar levels.

Low-Carb and Keto Waffle Options

Several low-carb options are available:

Chaffles: These waffles, made from egg and cheese, are very low in carbs. Some chaffle recipes have as few as 3 grams of carbs for two mini waffles, including sugar-free syrup.
Almond Flour Waffles: Almond flour is a good low-carb alternative. A single almond flour waffle can have as few as 3 grams of carbs, making it a good choice for keto diets.
Protein Waffles: Some protein waffle mixes offer higher protein and fewer carbs. One brand has 15 grams of carbs per serving, including sugar-free syrup.

The Truth About "Sugar-Free" Syrups

Many believe that a "sugar-free" syrup must also be carb-free, but this isn't always true. While these syrups do not contain sugar, they often use sugar alcohols or other non-sugar sweeteners that still contribute to the total carbohydrate count. The amount of carbs can vary between brands.

Here's the carb count in common servings (typically 1-2 tablespoons):

Waffle House Sugar-Free Syrup: A 2-tablespoon serving has 21 grams of carbohydrates.
Golden Barrel Sugar Free Syrup: A 1-tablespoon serving contains 4 grams of total carbs.
Other Brands: Some keto-friendly syrups may have only 3 grams of carbs for two tablespoons, while others, like Carys, might list 6 grams per serving.

Calculating Your Total Carb Intake

To get the most accurate total, add the carbs from both the waffle and the syrup:

Total Carbs = (Carbs in Waffle) + (Carbs in Sugar-Free Syrup)

For example, if you use one almond flour waffle (3g carbs) and two tablespoons of a lower-carb sugar-free syrup (3g carbs), the total is 6 grams of carbohydrates. In contrast, one frozen whole-grain waffle (25g carbs) with two tablespoons of a higher-carb sugar-free syrup (21g carbs) results in 46 grams of carbs.

Comparison of Waffle and Syrup Carb Counts


Waffle Type	Average Carbs (per waffle)	Syrup (2 Tbsp, Example Brand)	Syrup Carbs (per 2 Tbsp)	Total Carbs (approx.)
Traditional Frozen Waffle	25g	Waffle House Sugar-Free	21g	46g
Almond Flour Waffle	3g	Lower-Carb Brand	3g	6g
Chaffle (Egg & Cheese)	1.5g	Lower-Carb Brand	3g	4.5g
Standard Frozen	27g	Golden Barrel (4g/Tbsp)	8g	35g
Protein Waffle	15g	Lower-Carb Brand	3g	18g

Tips for Reducing Carb Intake

To reduce carb intake, consider these strategies:

Use Net Carbs for Keto: Calculate net carbs by subtracting fiber and a portion of sugar alcohols from the total carbohydrates.
Add Low-Carb Toppings: Use toppings like fresh berries, unsweetened whipped cream, or nuts.
Make Your Own: Make your own low-carb waffle mix to control the ingredients and avoid hidden carbs.
Control Syrup Portion: Be mindful of how much syrup you use.

Sugar Alcohols Explained

Sugar alcohols like erythritol and xylitol are common in sugar-free syrups. They are a type of carbohydrate, but the body doesn't fully absorb them. This is why net carb calculations often treat them differently. However, large amounts can cause digestive issues.

For specific information on managing sugar substitutes for metabolic health, consult reputable sources like the American Diabetes Association (ADA). The ADA states that sugar substitutes like sucralose are generally considered safe when used in moderation.

Conclusion: Making Smart Choices

To know how many carbs are in a waffle with sugar-free syrup, consider these points. The type of waffle is the biggest factor. While low-carb waffle options like chaffles can keep the base carbs low, "sugar-free" syrups aren't always carb-free. Always check the nutrition facts. Combining a low-carb waffle with a low-carb syrup allows enjoyment while meeting dietary goals.

Frequently Asked Questions

Not all sugar-free syrups have carbs, but many do. Most have carbs from sugar alcohols or other sweeteners, so check the label.

Use low-carb flours like almond or coconut flour, or make 'chaffles' from egg and cheese. These provide waffle texture with few carbs.

Yes, chaffles are a great low-carb choice. Recipes usually use eggs and cheese, resulting in a low carbohydrate count, often under 5 grams per serving.

Many sugar-free syrups contain sweeteners that don't increase blood sugar, making them suitable for diabetics in moderation. Consider the waffle's carb count, too.

Total carbs are all the carbohydrates in a food. Net carbs are total carbs minus fiber and certain sugar alcohols. Net carbs are tracked on keto diets.

Low-carb toppings include fresh berries, unsweetened whipped cream, nuts, seeds, and low-carb nut butters.

Yes, nutrition labels are accurate, but note the serving size. Carb content can add up if you use a larger portion.

The carb count of a homemade waffle varies by recipe and flour. A traditional recipe with refined flour can have over 20 grams of carbs. Recipes with low-carb alternatives have fewer carbs.