The Truth About Rip Van Wafels: Are They Healthy?

Rip Van Wafels are thin, crispy, and chewy waffle cookies with a delicious filling in the center.

These originated from the Netherlands and have become a favorite snack for many people around the world.

Rip Van Wafels are made with chicory root fiber, wheat flour, butter, eggs, and cane sugar, creating the classic waffle cookie texture.

Additionally, they come in various flavors such as Snickerdoodle, Honey & Oats, Lemon, Birthday cake and more.

However, are Rip Van Wafels healthy?

Short answer: Rip Van Wafels are healthy because they are low in sugar and sodium, high in fiber, and contain no artificial sweeteners, flavors, colors, or preservatives. However, they are low in protein and are not vegan-friendly.

Read on to find out more about Rip Van Wafels, including their ingredients, sugar, protein, fiber content and more.

Read also: Are Eggo Waffles Healthy? Here Is The Answer

What are the ingredients in Rip Van Wafels?

Rip Van Wafels pack

Rip Van Wafels comes in three delightful varieties – Wafels, Minis, and Gluten-free.

Each of these varieties comes in a range of mouthwatering flavors.

Therefore, the exact ingredients can vary depending on the flavor.

In general, Rip Van Wafles are made from Chicory root fiber, Wheat flour, Palm fruit oil, Butter and Cane sugar as the primary ingredient.

They also contain other ingredients such as:

  • Rice flour (only in gluten-free varieties)
  • Chickpea flour
  • Vegetable glycerin
  • Eggs
  • Sea salt
  • Vanilla or chocolate extract
  • Organic cinnamon
  • Sunflower lecithin
  • Oat fiber
  • Baking soda
  • Monk fruit extract (a natural sweetener)

Typically waffles are not considered healthy as they are loaded with high sugar, oils and artificial additives.

However, that’s not the case with Rip Van Wafels.

Rip Van Wafels are mostly made with good ingredients and do not contain any major red flags such as high fructose corn syrup, artificial sweeteners, colors, flavors or preservatives.

Yes, they do contain added sugar in the form of cane sugar, but it’s not high.

How much sugar is in Rip Van Wafels?

Rip Van Wafels are low in sugar, providing just 3g per wafel(33g).

That’s just 8% of the daily sugar limit for men and 12% for women.

But wait, there’s more!

If you choose the mini varieties, they are even lower in sugar, with just 1g per wafel(8g).

However, gluten-free varieties have sdiabeteightly more sugar with 6g per wafel(33g). That’s still less sugar than Oreo cookies.

The majority of the sugar in Rip Van Wafels comes from cane sugar.

However, Rip Van Wafels also contain monk fruit extract, a natural sweetener that enhances the wafels sweetness while maintaining their low sugar profile.

In short, if you are limiting sugar in your diet, Rip Van Wafels are an excellent snacking option.

How much protein is in Rip Van Wafels?

Rip Van Wafels are low in protein providing just 1g per wafel(33g).

The other two varieties are also low in protein, with the mini variety having no protein and the gluten-free variety having only 1g per wafel.

This may be a letdown for those looking for a protein boost in their diet.

However, you can increase the protein content by pairing these wafels with protein-rich food such as Greek yogurt or a spread of nut butter.

How much fiber is in Rip Van Wafels?

Rip Van Wafels are an excellent source of fiber, providing 6g per wafel(33g).

That’s about 24% of the daily recommended fiber for adults.

The gluten-free variety is even higher in fiber, with 7g per wafel.

However, the mini variety is low in fiber, with just 2g per wafel, and that’s acceptable considering their smaller size.

The fiber in Rip Van Wafels comes from multiple sources. 

The primary source is chicory root fiber, which is known for its prebiotic properties that support gut health.

Other fiber sources include wheat flour, chickpea flour, and oat fiber.

Fiber is an essential part of the diet because it helps digestion, maintains a feeling of fullness, and supports overall health.

Are Rip Van Wafels good for diabetics? The high fiber, low sugar and low glycemic of Rip Van Wafels make them a good and safe choice for diabetics.

How much sodium is in Rip Van Wafels?

Rip Van Wafels are low in sodium, providing anywhere from 80 to 125mg per wafel(33g).

The mini variety is even lower in sodium containing less than 30mg per wafel.

The gluten-free variety contains 140-150mg of sodium per wafel. Yet, fear not! This amount is still considered low.

Sodium is an essential part of the diet, but too much can lead to heart-related issues.

Fortunately, with Rip Van Wafels, one does not have to be worried about excess sodium intake.

This makes them a good snacking option for those following a low-sodium diet.

Are Rip Van Wafels good for weight loss?

Rip Van Wafels are good for weight loss as they are relatively low in sugar containing anywhere from 1 to 6g per wafel, depending on the variety.

Additionally, they are low in calories, with less than 140 calories per wafel.

Note that weight loss depends not on only one food but on overall diet and lifestyle.

Are Rip Van Wafels keto-friendly? Rip Van Wafels mini are keto-friendly, containing just 3g of net carbs per wafel.

However, the regular Rip Van Wafels and gluten-free varieties contain 12-16g of net carbs per wafel, making them unsuitable for a keto diet.

Are Rip Van Wafels gluten-free?

The regular and mini varieties of Rip Van Wafels are not gluten-free as they contain wheat flour.

However, Rip Van Wafels comes in a gluten-free variety that contains rice flour instead of wheat flour.

It’s worth noting that gluten-free wafels are only available in two flavors.

Are Rip Van Wafels vegan?

Rip Van Wafels are not vegan as they contain eggs.

However, they are suitable for those following a vegetarian diet.

Final words

Rip Van Wafels are a healthy snacking option and there are many reasons for this, such as:

  • They are low in sugar.
  • They are an excellent source of fiber.
  • They are low in carbs and sodium.
  • They are available in a gluten-free variety.
  • They are free from artificial sweeteners, flavors, colors or preservatives.
  • They are Non-GMO.

However, there are also a couple of downsides to these, such as:

  • They are low in protein.
  • They are not vegan.

Despite these downsides, their delicious taste and different flavors makes Rip Van Wafels a snack that unquestionably deserves a spot in your snacking arsenal.

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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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