Are Eggo Waffles Healthy? Here Is The Answer

Eggo waffles are one of the beloved breakfast staples in many households. They were invented in 1953 and are currently owned by the Kellogg Company. 

They are available in over 15 varieties, including homestyle, buttermilk, blueberry, strawberry, chocolatey chip, cherry brown sugar cinnamon, apple cinnamon, etc.

And while they are crispy, fluffy, and delicious, are Eggo waffles healthy?

Short answer: Eggo waffles are not healthy because they are made with processed flour, contain almost zero fiber, are high in sodium, and contain many processed ingredients.

Read on to find out more about Eggo waffles, including their ingredients, sugar, protein, fiber, sodium content and more.

Also read: Are Coco Pops Healthy? The Truth About This Breakfast Cereal

What are Eggo waffles made up of?

Eggo waffles chocolatey chip

The exact ingredients in Eggo waffles vary depending on the flavor.

In general, Eggo waffles are made up of enriched wheat flour, water, sugar and vegetable oils (soybean, palm, canola, cottonseed) as the main ingredients.

Only the Grab & Go variety of Eggo waffles is made using wheat flour.

Some of the other common ingredients that you may find include:

  • Leavening agent(baking soda, sodium aluminum phosphate, monocalcium phosphate)
  •  Molasses
  •  Salt
  •  Dextrose
  •  Nonfat milk
  •  Eggs
  •  Whey
  •  Soy lecithin
  •  Natural flavors

Eggo waffles are also packed with vitamins and minerals such as vitamins A, B6, B12, calcium and iron.

While Eggo waffles contain many processed ingredients, they are free from artificial flavors or colors.

How much sugar is in Eggo waffles?

Eggo waffles are low to high in sugar containing 2 to 16g per serving, depending on the flavor. 

The Minis Cinnamon Toast is the flavor with the highest sugar content(16g).

The majority of the sugar in Eggo waffles is added derived from multiple sources such as pearl sugar, sugar, invert sugar and molasses. Some flavors also contain dextrose, which is a sweetener.

While pearl sugar is considered less processed than other types of sugar, it is still important to consume it in moderation.

If you are controlling sugar intake, it would be ideal to choose the flavors with 5g or less sugar per serving.

Are Eggo waffles good for keto? Eggo waffles are not good for keto as they are high in carbs, with most flavors containing around 30g.

How much protein is in Eggo waffles?

Eggo waffles contain 3 to 5g of protein per serving, depending on the flavor.

That’s not very high protein but can be considered decent.

The protein in Eggo waffles is derived from multiple animal-based sources such as whey and eggs.

That’s bad news for those following a vegan or vegetarian diet.

However, both the protein source in Eggo waffles are considered complete proteins, meaning they contain all the essential amino acids.

Are Eggo waffles good for muscle building? Despite containing complete protein sources, Eggo waffles are not good for muscle building.

However, you can use them in your post-workout diet due to their high carbs content, which can help replenish glycogen levels and provide a quick energy source.

How much fiber is in Eggo waffles?

Eggo waffles are extremely low in fiber, with 1g or less per serving, depending on the flavor.

Fiber is an important part of the diet as it helps make us full and keeps things moving in the digestive tract.

As per the Food and Drug Administration, adults should consume about 28g of fiber per day.

However, with Eggo waffles, you cannot reach even 5% of the daily recommended fiber limit.

But why are Eggo waffles low in fiber? This has to do with the type of flour used. Eggo waffles are made with enriched flour, which is a processed wheat flour devoid of many essential nutrients, including protein and fiber.

Are Eggo waffles high in sodium?

Eggo waffles are extremely high in sodium containing 200 to 510mg per serving, depending on the flavor. That’s about 13 to 34% of the daily ideal sodium limit(1500mg) set by the American Heart Association.

The majority of the flavors have more than 300mg of sodium, which is significant.

While sodium is essential in your diet, consuming too much can lead to heart-related issues.

If you are limiting sodium intake, Eggo waffles may not be the right breakfast option for you.

Reasons Eggo waffles are not healthy

Are Eggo waffles good for weight loss?

Eggo waffles are both good and bad for weight loss, depending on the flavor and amount of sugar in the flavor.

However, I would not normally consider Eggo waffles for weight loss because they are low in fiber and contain many processed ingredients.

Additionally, Eggo waffles are moderate in calories, with 180 to 290 per serving. However, it’s with noting that the majority of these calories come from unhealthy carbs (from processed flour), fat and sugar.

However, consuming Eggo waffles in moderation is unlikely to impact your weight loss goals.

Remember that weight loss depend not only on one food but on overall diet and lifestyle.

Are Eggo waffles good for diabetics? Eggo waffles are not an ideal food choice for diabetics as they contain added sugar, are low in fiber and are high in carbs(refined).

Are Eggo waffles gluten-free?

Eggo waffles are not gluten-free, as they are made with wheat flour.

Are Eggo waffles vegan?

Eggo waffles are not vegan as they contain eggs and dairy-based ingredients such as whey and nonfat milk.

Are there any healthy alternatives to Eggo waffles?

Because Eggo waffles are unhealthy for you, that doesn’t mean you have to ditch waffles from your diet completely.

There are many waffles out there made with healthy ingredients.

Here are key points to remember while choosing waffles for you and your family.

  • Go for waffles made from whole-grain flour, such as quinoa or millet.
  • Avoid waffles with added sugar.
  • Avoid waffles with artificial ingredients.
  • Choose waffles with at least 3-5g of fiber per serving.

Final words

Eggo waffles may be a convenient and delicious way to start your day, but they are not healthy for you. There are many reasons for this, such as:

  • They are made with processed flour.
  •  The majority of flavors are high in added sugar.
  •  They are low in fiber.
  •  The majority of flavors are high in sodium.
  •  They contain many processed ingredients such as sugar, dextrose, and vegetable oils.
  •  They are not gluten-free or vegan.

However, there is also a positive side to Eggo waffles. They have been fortified with various vitamins and minerals.

If the above points aren’t a problem, you can consume Eggo waffles for breakfast.

However, I suggest occasionally consuming Eggo waffles or replacing them with healthier ones.

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Here are a few other posts that might also be helpful for you.


How many calories are in Eggo waffles?

A typical serving size of Eggo waffles is 2 waffles (70g), which contain anywhere between 180-290 calories based on flavor.

Are Eggo Thick & Fluffy Whole Grain waffles healthy?

Even though Eggo Thick & Fluffy whole grain waffles are made with whole grains, they are not considered a healthy option due to the presence of white flour and processed vegetable oils. They are, however, a better choice than other Eggo waffle flavors as they have fewer calories (120) and more fiber (3g per 55g serving) and lower sodium content (230mg)

Are Eggo waffles processed food?

Eggo waffles are processed food as they contain highly processed ingredients such as vegetable oils, processed flour, and sugar.

Can Eggo waffles cause constipation?

Eggo waffles are processed and low in fiber. Eating too much of them may cause constipation.

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Yatender is the founder of Investohealth! He provides thoroughly researched, unbiased reviews analyzing packaged foods' ingredients, nutrition, and health impacts. Join him on a quest for healthier, more informed eating habits.

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