Are Eggo Waffles Healthy? Here Is The Answer

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

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

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

Short answer: Eggo waffles are not healthy for you as they are made from refined white flour, are low in fiber and high in salt, and contain processed ingredients.

In this post, I have put together a list of 5 reasons why Eggo waffles are not good for your health.

But before getting to the list, let’s look over Eggo waffles nutritional value and ingredients.

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

Nutritional value of Eggo waffles

The nutritional value of Eggo waffles varies depending on the specific variety. 

However, in general, they are high in calories and carbohydrates and are a good source of some vitamins and minerals such as vitamins A and B, calcium, iron, and phosphorus.

They are also high in sodium but lacking in fiber. 

The sugar content of Eggo waffles can vary by flavor, with buttermilk having the least amount (2g per 2 waffles serving) and chocolatey chip having the most (9g per 2 waffles serving). 

Here is the table showing the nutritional value of four Eggo waffles flavors per 2 servings. 

NutrientsHomestyleButtermilkBlueberryChocolatey chip
Per two-waffle serving

What are Eggo waffles made up of?

The specific ingredients vary depending on the variety of Eggo waffles you choose.

However, some of the common ingredients that you may find across each flavor include:

  • Enriched flour
  • Water
  • Vegetable oils(soybean, palm, canola, cottonseed)
  • Sugar
  • Leavening agent(baking soda, sodium aluminum phosphate, monocalcium phosphate)
  • Vitamins and minerals

Other ingredients in small amounts(less than 2%) include salt, dextrose, spice, whey, eggs, and soy lecithin.

5 Reasons Eggo waffles are not healthy

1. Made from processed white flour

One of the main reasons why Eggo waffles are not healthy for you is that they are made with processed white flour.

Processed white flour is a type of flour that goes through a hefty processing, which results in the loss of many essential nutrients(mainly fiber).

To overcome this loss of nutrients, food companies add some of the nutrients back to the flour and label it enriched flour. 

However, even with added nutrients, white flour is not as beneficial as whole wheat flour, and consuming it in large quantities or regularly can lead to many health issues, such as 

  • Digestive problem
  • Fatty liver
  • High cholesterol
  • Mood swing
  • Obesity

Furthermore, the added nutrients in enriched flour are often synthetic, which may not be fully absorbed by the body in the same way as natural nutrients. 

2. Use of vegetable oils

Eggo waffles are made using various vegetable oils such as soybean, palm, canola, and cottonseed, which are highly processed.

Vegetable oils are commonly used in the food industry but have been found to be linked with many health issues.

For example, cottonseed and soybean oil are high in linoleic acid, which in studies, is one of the major causes of inflammation, obesity, heart disease, and more.

Additionally, palm oil is high in saturated fat, which has the potency to increase the bad cholesterol levels in the body.

Furthermore, the use of processed oils in Eggo waffles is one of the reasons why they are considered processed food and are high in calories.

3. Loaded with salt

Eggo waffles are high in sodium, with around 330 to 360 mg per two-waffle serving, which is roughly 23% of the recommended daily ideal limit(1500mg).

While sodium is an essential nutrient, consuming too much can lead to high blood pressure and other health issues. 

Although Eggo waffles are not super high in sodium, eating just two for breakfast consumes nearly a quarter of the daily sodium limit.

The sodium amount could quickly add up if you consume other high-sodium foods throughout the day.

Here is the table showing the sodium content of some of the Eggo waffles flavor:

Eggo waffles flavorSodium(mg)
Chocolate chip350
Apple cinnamon360
per two-waffle serving

4. Low in fiber

Eggo waffles are not a good source of fiber as they are made from white flour.

Fiber is an essential part of the breakfast that helps to set a positive tone for the rest of your day by keeping you full and satisfied for longer.

Unfortunately, that’s not the case with Eggo waffles.

A typical two-waffle serving of Eggo waffles contains less than 1g of fiber.

5. Risk of weight gain

While Eggo waffles are not super high in sugar, eating them regularly for breakfast can contribute to weight gain.

This is because they are full of processed carbohydrates, moderate calorie content, and significant sodium levels, all of which are major contributor to weight gain.

Furthermore, Eggo waffles also lack fiber which can make you feel hungry soon after eating, leading to the consumption of more calories and potentially more weight gain. 

Additionally, many people also add syrups to their waffles, which further increase their calorie and sugar content.

Therefore, it is clear that Eggo waffles are not an ideal food choice for those looking to lose weight. 

Are Eggo waffles good for diabetics?

Eggo waffles are not an ideal food choice for diabetics as they are processed, contain refined carbs, and have added sugar. 

In addition, they are also low in fiber, which helps to regulate the blood sugar levels in the body.

For diabetics, it is best to choose whole grains, high-fiber foods, and low sugar and sodium.

Are there any healthy alternatives to Eggo waffles?

Just because Eggo waffles are not healthy for you, that doesn’t mean you have to completely ditch waffles from your diet. 

You can always go for the healthy waffles available in the market.

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.
  • Check for added preservatives and artificial ingredients.
  • Choose waffles with at least 3-5g of fiber per serving.
  •  Look for waffles made with healthy fats, such as coconut oil.

Final words

While Eggo waffles are a convenient and delicious way to start your day, they are not healthy. They contain some vitamins and minerals but are highly processed, use white flour, are high in sodium, and extremely low in fiber.

Additionally, if consumed frequently or in large amounts, they might lead to weight gain and other health issues.

It’s best to consume Eggo waffles occasionally or replace them with healthier waffles.

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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 around 180-200 calories based on specific 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, white flour, and sugar.

Are Eggo waffles good for bulking?

Eggo waffles are not typically considered a good option for bulking as they are not a major source of good quality carbs and do not contain significant protein.

Are Eggo waffles vegan?

Eggo waffles are not vegan, as they contain both eggs and milk.

Are Eggo waffles gluten -free?

Eggo waffles are not gluten-free as they contain white flour, which is made from wheat.

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, which is a health and wellness blog. He is passionate about writing, health and helping people. He believes that everything can be possible if you put your heart in it. He is always open to queries and suggestions for his articles, you can connect with him on his social media platforms.

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