Box score
Per serving · from the label · Sep 30, 2026| Serving | Calories | Carbs | Sodium | Protein | Caffeine | Cost / serving |
|---|---|---|---|---|---|---|
| 1 waffle (30 g), Honey | 140 | 19 g | 80 mg | 2 g | Not listed | $1.24 |
Source: Nutrition Facts and ingredient panel pictured on the Amazon listing, read Sep 30, 2026. Cost: $19.88 for 16 waffles = $1.24 each. Carbs are the amber cell: 19 g is the number to plan around, and 9 g of it is added sugar. The ingredient list contains no caffeine source.
A small, quick snack in the hour or so before a session.
Some riders carry one on long outings; chews or a drink are easier mid-run.
Too little protein to count as a recovery food.
A packaged sweet snack, not an everyday staple.
Scouting report
Facts, not hypeStrengths
- A fixed, labeled dose: 19 g carbohydrate and 140 calories per waffle.
- Flat, light (30 g) and wrapped, so it fits a jersey pocket or gym bag.
- No fiber (0 g), which some people prefer close to exercise.
- USDA Organic seal on the box.
Limits
- 9 g added sugar (18% DV) and 3 g saturated fat (15% DV, from palm oil) per waffle.
- Contains wheat, soy and egg; the label says it may contain milk.
- About $1.24 per waffle on our date, several times the cost of home-made toast and honey.
Best use
- A light top-up 30–60 minutes before a longer session when a full meal is hours behind you.
- For short or easy workouts, a normal meal earlier in the day usually covers it; a banana or toast does the same job.
What the label shows
We read the Nutrition Facts panel and ingredient list shown in the Amazon listing's images on Sep 30, 2026, for the Honey flavor in the 16-count box (1.06 oz, 30 g per waffle).
| Nutrient or ingredient | Per serving | What to know |
|---|---|---|
| Calories | 140 | One waffle is one serving. |
| Total carbohydrate | 19 g (7% DV) | Wheat flour plus brown rice syrup, sugar and honey. |
| Total / added sugars | 9 g / 9 g (18% DV) | All of the sugar counts as added. |
| Dietary fiber | 0 g | The flour is listed as wheat flour, not whole wheat. |
| Total fat | 6 g (8% DV) | 3 g saturated (15% DV); organic palm oil is the second ingredient. |
| Sodium | 80 mg (3% DV) | Small; not a meaningful electrolyte dose. |
| Protein | 2 g | Minor. |
| Other listed nutrients | Iron 0.6 mg (4% DV), potassium 40 mg | Calcium and vitamin D listed as 0. |
| Ingredients | 11 items | Organic wheat flour, organic palm oil, organic brown rice syrup, organic sugar, organic honey, organic soy flour, organic eggs, salt, soy lecithin, baking soda, organic rice extract. |
| Allergens | Wheat, soy, egg | "May contain milk" statement on the panel. |
What the evidence shows
No research tests this waffle specifically, so the relevant evidence is the general guidance on carbohydrate around exercise. The ISSN nutrient-timing position stand describes carbohydrate-rich snacks or meals in the hours before harder sessions longer than about 90 minutes [1]. A 2019 review in Nutrients summarizes a common pre-exercise range of 1–4 g of carbohydrate per kilogram of body mass, 1–4 hours ahead [2]. A 19 g waffle is a small part of that range; it tops up a meal rather than replacing one.
For sessions long enough to eat during, the ISSN describes roughly 30–60 g of carbohydrate per hour for exercise running past about 70 minutes [1]. By the label, that would be about one and a half to three waffles an hour, which is why some cyclists carry them. Those figures were built mostly from studies in trained cyclists, runners and triathletes; a recreational exerciser on a one-hour workout usually does not need to eat mid-session at all.
Compared with toast and honey, the waffle's advantages are packaging and a printed number, not a different kind of fuel: both are mostly wheat flour plus sugars. Toast made at home costs less and lets you choose the portion. The waffle is easier to carry and to count.
Each waffle contains wheat, soy and egg and may contain milk. It is not a gluten-free product. Other Honey Stinger waffles look very similar (Salted Caramel, Vanilla, Chocolate and nut-butter versions), and some add nut ingredients, so check the flavor on the box if allergies matter.
Game plan: using it in a session
A simple sequence to try on a training day; it is a routine, not a promise.
Eat your normal meal
The waffle is a top-up. Keep your regular breakfast or lunch as the base.
Time the waffle
If the meal was three or more hours ago, eat one waffle 30–60 minutes before you start.
Drink water with it
A few sips of water help it go down; no sports drink is needed for a short session.
On long rides, count grams
If you carry waffles, budget by the label: one is 19 g of carbohydrate. Pair them with water and see what your stomach tolerates.
Price and where it is sold
On Sep 30, 2026, the Honey Stinger Organic Honey Waffle 16-pack listed at $19.88, in stock, shipped and sold by Amazon.com. The listing marked it non-returnable due to food safety reasons. That is $1.24 per waffle. The same listing offers other flavors and pack sizes at different prices; the numbers here apply to the Honey 16-pack only.
Who should look elsewhere
- Anyone with a wheat, soy or egg allergy, anyone who must avoid gluten, or anyone reacting to trace milk.
- Anyone limiting added sugar or saturated fat on a clinician's advice; one waffle carries 18% and 15% of the Daily Values.
- Anyone who wants protein after training; this is a carbohydrate snack with 2 g protein.
- Anyone who needs electrolytes during hot sessions; 80 mg of sodium is small next to a drink mix.
Sources
- International Society of Sports Nutrition. Position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 2017 (PMID 28919842). link
- Review of carbohydrate availability around exercise, with a physiological overview and practical recommendations. Nutrients, 2019 (PMID 31100798). link
- U.S. Food and Drug Administration. How to understand and use the Nutrition Facts label (% Daily Value, added sugars). link
- Amazon listing B004F1LNDI: title, price, seller, return status, Nutrition Facts and ingredient images, viewed Sep 30, 2026.
This entry is educational and is not medical advice. Ask a qualified clinician before changing how you eat, drink or supplement around exercise, especially if you are pregnant, nursing, have an existing condition, or take medication.