Energy waffles started as a European cycling tradition — riders grabbing stroopwafels at cafe stops and hitting the road again. Today they're one of the more versatile options in the fueling category: easy to carry, easy to eat on the move, and a useful change of pace. This guide covers the best options on The Feed and how they compare.
Energy waffles have been a staple in European cycling culture for decades — riders grabbed stroopwafels at cafe stops because thin waffles and syrup delivered fast carbs without slowing things down. U.S. endurance brands took that idea and turned it into wrapped, shelf-stable sport fuel. The result is one of the more versatile formats in the fueling category: easy to carry, easy to eat on the move, and a useful alternative when gels aren't what athletes want on a long ride.
What are energy waffles and how do they work?
Energy waffles are stroopwafel-style snacks built for sport — two thin wafer layers with a honey or syrup filling, or a thicker Liège-style waffle with caramelized pearl sugar. They deliver fast-digesting carbohydrates with less artificial flavoring than most gels, in a format that's easy to chew at pace and incredibly tasty.
Most thin energy waffles land around 20 to 25g of carbs per serving. Thicker options like Vafels push toward 40g when you need a more substantial hit. Also, they make for an amazing pre-ride snack alongside coffee for those early mornings.
The best energy waffles at The Feed
1. Honey Stinger Energy Waffle — Best overall
Honey Stinger Energy Waffles are the benchmark in this category — USDA Organic thin stroopwafels with about 19g of carbs from organic honey per serving. Flavors include Honey, Vanilla, Chocolate, and Peanut Butter, plus variety packs if you want to test before committing to a box.
Best for: everyday training and racing when you want a reliable, well-tested waffle that fits any jersey pocket.
2. Vafels Liège Vafels — Best for bigger carb hits
Vafels are a different product entirely from a thin stroopwafel — handcrafted Liège-style waffles with about 40g of carbs and 5g of protein per serving. Plant-based, available in Vanilla, Maple, and Lemon Blueberry. Eat straight from the freezer on hot days or toast one before a cold morning ride. When you want mid-ride hunger solved in one wrapper, this is the pick.
Best for: longer efforts where you want a more substantial bite, or whenever a thin stroopwafel isn't quite enough.
3. GU Energy Organic Waffle — Best for flavor variety
GU Energy Waffles deliver about 20g of carbs per serving with electrolytes and amino acids built in — the same performance profile as GU's gel lineup, in waffle form. Flavor range is the strongest in the category: Maple Cinnamon, Salted Caramel, Campfire S'mores, plus gluten-free options. Caramel Coffee adds caffeine for a late-race boost.
Best for: athletes who want flavor variety across a long effort and appreciate a waffle that does more than just deliver carbs.
4. 3 Bros Stroopwafels — Best traditional Dutch stroopwafel
3 Bros Stroopwafels are the closest thing to the original cafe-stop stroopwafel experience in sport packaging — a cyclist favorite for riders who want the real thing without the foil-wrapped sport product aesthetic. Simple, familiar, and easy to eat at any pace with 22g of carbs.
Best for: cyclists who want a traditional stroopwafel format and a clean, unfussy ingredient list.
5. Untapped Maple Waffle — Best for real-food ingredients
Untapped Maple Waffles use Vermont maple as the primary sweetener — a short ingredient list and a distinct flavor that stands out from honey-forward alternatives. A strong pick for athletes who prioritize simple, recognizable ingredients in their fueling.
Best for: athletes who want a real-food ingredient story and a flavor profile that's different from the standard honey or syrup options.
Also worth knowing about: Honey Stinger or Vafels make gluten-free options for athletes with gluten sensitivities. 3Bros also offers a protein option!
Thin stroopwafel vs. Liège-style: which one to reach for
Thin stroopwafels — Honey Stinger, GU, 3 Bros, Untapped — are lighter, faster to chew, and easier to manage at pace. Liège vafels are denser with more carbs and calories per serving, better when you have a moment to breathe or want to handle more of that mid-ride hunger when it strikes.
| Product | Style | Carbs (approx.) | Feed Score | Best for |
|---|---|---|---|---|
| Honey Stinger | Thin stroopwafel | 19g | 97 | All-around cycling and running |
| Vafels | Liège vafel | 39g | 92 | Bigger fuel portions |
| GU Waffle | Thin stroopwafel | 20g | 87 | Flavor variety, GF options |
| 3 Bros | Thin stroopwafel | 22g | 70 | Classic Dutch style |
| Untapped | Thin stroopwafel | 20g | 89 | Real-food maple ingredients |
Which energy waffle flavors work best on long efforts
Honey and vanilla are the safest options across long days — familiar, not too sweet, easy to eat at any pace. Chocolate and nut butter flavors (Honey Stinger Peanut Butter Chocolate, GU Salted Caramel) help when plain sweetness gets old in the back half of a long ride. Vafels Maple and Lemon Blueberry stand out when you want something that tastes more like food than fuel.
FAQ
What are the best energy waffles for cycling? Honey Stinger leads with a Feed Score of 97 and the largest review base in the category. Vafels and GU are strong alternatives depending on whether you want more carbs per serving or more flavor variety.
What are the best energy waffles for running? Thin stroopwafels work well in vests and race belts — Honey Stinger and GU are the easiest to portion and carry. Practice opening wrappers at pace before race day.
How many carbs are in an energy waffle? Thin waffles typically deliver 19 to 23g per serving. Vafels Liège vafels deliver around 39g. Check each product label on The Feed before you buy.
Are energy waffles gluten-free? Some are. Honey Stinger and GU both offer gluten-free waffle options on The Feed. Most standard flavors are wheat-based, so read labels carefully.
Can you eat energy waffles before a workout? Yes — one waffle 30 to 60 minutes before a long session is a common pre-workout option. Thicker vafels work better when you have more time to digest before the effort starts.
