Not Keto
Waffle
35.20g net carbs per 1 waffle
Cooked in a hot iron until golden, a single waffle packs 35.2 g net carbs, enough to blow through a full day's keto allowance in one breakfast. Skip it and reach for an almond flour or coconut flour version if you want that same crisp texture without the carb hit.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
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One serving uses 100% of your 20g daily budget.
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Good to Know
The carb load here comes almost entirely from refined flour, and a standard 75 g waffle gives you just 1.8 g fiber against 37 g total carbs. Watch the toppings too, since maple syrup, fruit compote, and powdered sugar stack on more carbs fast. If you want the format without the wheat, almond-flour or chaffe-style waffles (made with egg and cheese) get you a similar shape at a fraction of the carbs.
Is Waffle Keto? The Full Answer
Waffle contains 35.20g net carbs per 1 waffle (37.00g total carbs minus 1.80g fiber). Cooked in a hot iron until golden, a single waffle packs 35.2 g net carbs, enough to blow through a full day's keto allowance in one breakfast. Skip it and reach for an almond flour or coconut flour version if you want that same crisp texture without the carb hit.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 176% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
A standard waffle hits you with 35.2 g net carbs in a single 75 g piece, which blows past most daily keto budgets on its own. Here are better picks. Almond flour waffles: blend almond flour, eggs, and a little baking powder, and you land around 3 to 4 g net carbs per waffle while keeping that crisp edge. Chaffles (cheese and egg cooked in a waffle iron) run about 1 to 2 g net carbs each and take five minutes, so they are my go-to for a fast breakfast. Coconut flour waffles are another option at roughly 4 to 5 g net carbs per serving, and they hold up well under butter and a sugar-free syrup like ChocZero. Any of these gives you the fork-and-syrup ritual without the carb load.
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