The Ultimate Guide to Waffle House Sugar Free Syrup Carbs and Calories in 2026
Sometimes breakfast decisions feel smaller than they really are. The syrup bottle shows up, and for a second, you hesitate. You want the flavor, but not the sugar spike that comes later. That pause is exactly why Waffle House sugar free syrup has become a quiet favorite for many diners .
People order it for different reasons. Some watch their blood sugar. Others cut back on carbs. A few just want to enjoy breakfast without feeling weighed down later. This guide looks at what is in it, who it works for, and when ordering it is actually the better move .
This comprehensive guide provides verified, up-to-date information on Waffle House Sugar Free Syrup for 2026. You will learn exactly how many calories and carbs it contains, the complete ingredient list, whether it fits keto or diabetic diets, and how it compares to regular syrup.
For a complete overview of all menu offerings, visit the Waffle House Index.
Waffle House Sugar Free Syrup Carbs and Calories 2026
| Measurement | Amount Per Serving |
|---|---|
| Serving Size | 1/4 cup (60 ml) |
| Calories | 35 kcal |
| Total Carbohydrates | 9g |
| Net Carbs | 9g |
| Sugar | 0g |
| Fiber | 0g |
| Protein | 0g |
| Fat | 0g |
| Sodium | 9mg |
Key Facts at a Glance
| Detail | Information |
|---|---|
| Calories per serving | 35 |
| Net carbs per serving | 9g |
| Sugar content | 0g |
| Keto friendly? | ⚠️ Use sparingly (9g carbs) |
| Diabetic friendly? | ✅ Yes (no sugar) |
| Available at Waffle House? | ✅ Yes (ask your server) |
| Regular syrup calories | ~120 per serving |
| Regular syrup carbs | ~26g per serving |
Waffle House sugar free syrup offers a significant reduction in both calories and carbohydrates compared to regular syrup, making it an excellent choice for those watching their sugar intake .
Does Waffle House Have Sugar Free Syrup?
Yes, most Waffle House locations offer sugar-free syrup. It is usually not placed on the table by default. You simply ask your server when ordering waffles or pancakes .
People often ask this: “Does Waffle House have sugar free syrup?” Availability stays consistent across locations. However, portion size and refills can vary slightly .
What Kind of Sugar-Free Syrup Does Waffle House Use?
Waffle House serves a sugar-free, maple-flavored table syrup. It is not pure maple syrup. The flavor is lighter and less thick than regular syrup. Many diners say it pairs best with waffles, toast, or lighter all star breakfast plates .
This style helps keep calories lower. It also avoids the heavy sweetness found in standard syrups .
How to Order Sugar Free Syrup
| Step | What to Do |
|---|---|
| 1 | Order your waffle, pancakes, or French toast |
| 2 | Ask your server: “Can I get sugar free syrup instead of regular?” |
| 3 | Server will bring it to your table |
| 4 | Enjoy with your meal |
Tip: Sugar free syrup is available 24 hours a day, just like everything else at Waffle House .
Complete Nutrition Facts for Waffle House Sugar Free Syrup
The following nutrition information is compiled from multiple authoritative food databases and verified for 2026 .
Nutrition Facts Table
| Nutrient | Amount Per Serving | % Daily Value* |
|---|---|---|
| Serving Size | 1/4 cup (60 ml) | |
| Calories | 35 | 2% |
| Total Fat | 0g | 0% |
| Saturated Fat | 0g | 0% |
| Trans Fat | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 9mg | 0% |
| Total Carbohydrates | 9g | 3% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | |
| Protein | 0g | 0% |
| Vitamin D | 0mcg | 0% |
| Calcium | 0mg | 0% |
| Iron | 0mg | 0% |
| Potassium | 0mg | 0% |
*Percent Daily Values are based on a 2,000 calorie diet .
Calorie Breakdown
Understanding where the calories come from helps you make informed decisions about your meal.
| Macronutrient | Percentage of Calories | Calories from This Source |
|---|---|---|
| Carbohydrates | 100% | 35 calories |
| Fat | 0% | 0 calories |
| Protein | 0% | 0 calories |
This breakdown confirms that all calories in sugar free syrup come from carbohydrate-based sweeteners .
Source of Calories
- Calories mainly come from carbohydrate-based sweeteners
- There is no fat or protein involved, keeping total calories low
- This also explains why carbs still appear despite zero sugar
How Many Carbs Are in Waffle House Sugar-Free Syrup?
One serving contains around 9 grams of total carbohydrates, all of which are net carbs since there is no fiber . That is far lower than regular syrup, which contains approximately 26g of carbs per serving .
Still, it is not carb-free. For low-carb eaters, portion size makes the difference. Small amounts fit more easily .
Keto Friendliness Score
According to keto food analysis, Waffle House Sugar Free Syrup scores 82% on the keto friendliness scale . This is because net carbs are 26% of calories per serving, at 9g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs) .
Important note: If your daily net carb quota is 25g and this food almost equals that much, consider whether you’re going to eat more food later. Always take into account any foods you’ve already consumed .
Waffle House Sugar Free Syrup Ingredients
The syrup uses artificial sweeteners instead of real sugar. These sweeteners provide sweetness without added sugar content. There is no cane sugar or corn syrup listed .
| Ingredient | Purpose | Diabetic-Safe? |
|---|---|---|
| Sucralose or Sorbitol | Sugar replacement | Yes |
| Water | Base | Yes |
| Cellulose Gum | Thickener | Yes |
| Caramel Color | For syrup-like appearance | Yes |
| Salt | Flavor balance | Yes |
This ingredient choice explains why diabetics often request it. That said, artificial sweeteners still affect digestion differently for each person. Moderation matters .
What Are the Main Ingredients?
The primary ingredients in sugar free syrup include water, sugar substitutes like sucralose or sorbitol, cellulose gum for thickness, caramel color for appearance, and salt for flavor balance .
Are There Any Hidden Ingredients?
The ingredient list is straightforward with no hidden sugars or corn syrup. This transparency helps diners make informed choices about their health .
Sugar Free Syrup vs. Regular Syrup
The following table makes it easy to compare the two syrups at a glance and helps diners decide based on taste, health goals, and calorie considerations .
| Feature | Sugar-Free Syrup | Regular Syrup |
|---|---|---|
| Taste | Lighter, less sweet | Richer, thicker, very sweet |
| Calories per Serving | ~35 kcal | ~120 kcal |
| Total Carbs per Serving | ~9g | ~26g |
| Sugar Content | 0g added sugar | High sugar content |
| Net Carbs | 9g | 26g |
| Protein | 0g | 0g |
| Fat | 0g | 0g |
| Sodium | 9mg | Varies |
| Best For | Diabetics, low-sugar, lighter meals | Traditional sweet flavor |
| Keto Friendly | ⚠️ Use sparingly | ❌ No |
| Popularity Note | Preferred for balanced breakfasts | Often used for indulgence |
Calories Saved by Choosing Sugar Free Syrup
By choosing sugar-free syrup, you can save more than 100 calories compared to regular syrup . Over time, those savings can help keep your daily intake lower while still enjoying a sweet breakfast .
Carbohydrates Saved
Sugar free syrup contains approximately 17 fewer grams of carbohydrates per serving than regular syrup . This significant reduction makes it a better choice for low-carb and keto dieters.
Taste Comparison
Sugar free syrup tastes lighter and less rich than regular syrup . Regular syrup has a richer, thicker, very sweet flavor profile that many associate with traditional breakfast indulgence .
Is Waffle House Sugar Free Syrup Keto Friendly?
Yes, Waffle House sugar-free syrup can fit a low-carb diet, but it is generally not ideal for strict keto plans .
Keto Analysis
| Factor | Assessment |
|---|---|
| Net Carbs per Serving | 9g |
| Daily Keto Carb Limit | 20–25g typical |
| Percentage of Daily Limit | 36–45% per serving |
| Keto Friendliness Score | 82% |
| Verdict | Use sparingly, account for total daily carbs |
Why It’s Not Ideal for Strict Keto
Each serving contains about 9 to 10 grams of carbs, which can add up quickly if you use more than a small amount . If your daily net carb quota is 25g and this food almost equals that much, consider whether you’re going to eat more food later. Always take into account any foods you’ve already consumed .
How to Use It on Keto
For low-carb meals, it offers more flexibility, especially when paired with eggs, bacon, or other protein-rich foods. Using it sparingly is the best way to enjoy the sweetness without disrupting your keto goals .
| Strategy | How to Implement |
|---|---|
| Use sparingly | Limit to 1–2 tablespoons instead of full serving |
| Account for carbs | Track the 9g in your daily carb count |
| Pair with protein | Balance with eggs, bacon, or sausage |
| Consider alternatives | Bring your own keto-friendly syrup if strict |
Keto Friendliness Score Explained
The Keto Friendliness Score visualizes how much this food conforms to the standard keto diet :
- Green – Net Carbs fall within standard keto diet guidelines
- Yellow – Net Carbs are a little higher than standard keto diet guidelines
- Orange – Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis
- Red – Net Carbs fall within the upper limits allowed by the keto diet and there’s a high risk of getting kicked out of ketosis
Waffle House Sugar Free Syrup falls in the Yellow category at 82% .
Is Sugar Free Syrup Diabetic Friendly at Waffle House?
Yes, Waffle House’s sugar-free syrup is diabetic-friendly .
Why It’s Diabetic Friendly
Unlike regular syrup, it does not cause rapid sugar spikes. The syrup uses artificial sweeteners instead of real sugar, with no cane sugar or corn syrup listed in the ingredients .
Important Considerations
| Factor | Consideration |
|---|---|
| Blood Sugar Impact | No rapid spikes, but individual responses vary |
| Artificial Sweeteners | Affect digestion differently for each person |
| Best Practice | Monitor your response and use in moderation |
| Pairing | Combine with protein or fiber for best results |
Tips for Diabetic Diners
For best results, pair it with protein or fiber, such as eggs or meat, to keep your meal balanced and satisfying . This helps slow absorption and provides sustained energy.
What Diabetics Should Know
Blood sugar reactions can vary by person, so it is still helpful to monitor your response . The absence of sugar makes it a safer choice than regular syrup, but individual tolerance to artificial sweeteners varies.
How Many Calories in a Waffle House Breakfast With Sugar Free Syrup?
The total calories in a Waffle House breakfast depend on what you order. Using sugar-free syrup instead of regular syrup can make a noticeable difference .
Sample Breakfast Combinations
Here are examples of common breakfast combinations and their estimated calories with sugar free syrup :
| Breakfast Item | Estimated Calories |
|---|---|
| Classic Waffle | 410 |
| Sugar-Free Syrup (1 serving) | 35 |
| Total (Waffle + Syrup) | 445 |
| Breakfast Item | Estimated Calories |
|---|---|
| Classic Waffle | 410 |
| 2 Eggs | 180 |
| Bacon (3 slices) | 161 |
| Sugar-Free Syrup (1 serving) | 35 |
| Total (Complete Breakfast) | 786 |
| Breakfast Item | Estimated Calories |
|---|---|
| Raisin Toast | 300 |
| 2 Eggs | 180 |
| Sugar-Free Syrup (1 serving) | 35 |
| Total (Light Breakfast) | 515 |
Calories Saved Compared to Regular Syrup
| Meal | With Regular Syrup | With Sugar Free Syrup | Calories Saved |
|---|---|---|---|
| Waffle + Syrup | 530 | 445 | 85 |
| Complete Breakfast | 871 | 786 | 85 |
| Light Breakfast | 600 | 515 | 85 |
By choosing sugar-free syrup, you can save more than 100 calories compared to regular syrup . Over time, those savings can help keep your daily intake lower while still enjoying a sweet breakfast .
Healthier Breakfast Options With Sugar Free Syrup
These combinations work well for a balanced, lower-sugar breakfast .
Recommended Combinations
| Meal Idea | Items | Total Calories | Why It Works |
|---|---|---|---|
| The Classic Light | Plain waffle + sugar-free syrup | 445 | Satisfies sweet craving with fewer calories |
| The Protein Balance | 2 eggs + bacon + sugar-free syrup | 376 + syrup | Protein balances carbs, sustained energy |
| The Toast Combo | Raisin toast + eggs + sugar-free syrup | 515 | Warm, satisfying, moderate calories |
| The Simple Sweet | Scrambled eggs + grilled chicken + sugar-free syrup | ~400 | High protein, low carb, touch of sweetness |
What to Avoid
Avoid pairing syrup with sweet drinks. That cancels out the benefit . For example:
| Avoid | Better Choice |
|---|---|
| Soda with breakfast | Water or unsweetened tea |
| Orange juice with syrup | Water or black coffee |
| Sugary coffee drinks | Black coffee with sugar free syrup in your coffee |
Tips for a Healthier Breakfast
| Tip | Why It Helps |
|---|---|
| Pair with protein | Eggs, bacon, or sausage balance carbs and provide sustained energy |
| Skip sweet drinks | Avoids double sugar load |
| Use syrup sparingly | Even sugar free syrup has carbs—moderation matters |
| Add vegetables | Sliced tomatoes add volume without many calories |
| Consider wheat toast | More fiber than white toast |
Price and Availability of Sugar Free Syrup
Cost at Waffle House
Sugar free syrup at Waffle House is usually included when you order breakfast items like waffles, pancakes, or toast . There is no additional charge for requesting sugar free syrup instead of regular syrup.
Refill Policy
Refills can depend on the location, since each store handles portions a little differently. If there’s ever any doubt, a quick question to your server keeps things simple .
| Location Type | Refill Policy |
|---|---|
| Corporate locations | Usually offer refills |
| Franchise locations | May vary—ask your server |
| Busy locations | May limit refills during peak hours |
Availability
Sugar free syrup is available 24 hours a day at Waffle House, just like everything else on the menu .
Sugar Free Syrup Purchase Options Outside Waffle House
If you want to enjoy similar sugar free syrup at home, several options are available for purchase .
Retail Options
| Brand or Product | Typical Price USD | Bottle Size | Where It Is Sold |
|---|---|---|---|
| Waffle Lover’s Syrup Bundle | $48.99 | 12 oz | Waffle House online store |
| Sugar-Free Table Syrup | $4.59 | 12 oz | Golden Waffles shop |
| Blackburn’s Sugar-Free Syrup | $27.95 | 12 oz | Amazon |
| Classic Syrup Gift Bundle | $38.00 | 12 oz | Waffle House official shop |
Where to Buy
- Waffle House Online Store – Official source for Waffle House branded products
- Amazon – Wide selection of sugar free syrups from various brands
- Grocery Stores – Many carry sugar free syrup options in the breakfast aisle
- Specialty Food Shops – May carry premium sugar free syrup brands
Similar Products
Similar sugar free syrups are available from brands like :
- Great Value Sugar Free Syrup
- Mrs. Butterworth’s Sugar Free Syrup
- Store brand sugar free syrups
Complete Waffle House Resource Index
| Category | Page Link |
|---|---|
| Complete Menu Index | Waffle House Index |
| Breakfast Menu | Waffle House Breakfast Menu |
| Nutrition Information | Waffle House Nutrition |
| Calorie Calculator | Waffle House Calorie Calculator |
| Allergen Information | Waffle House Allergen Menu |
| Waffles | Classic Waffle Recipe |
| Raisin Toast | Cheese N Eggs with Raisin Toast |
| Eggs | Scrambled Egg |
| Bacon | Waffle House Bacon |
| Sausage | Waffle House Sausage |
| Beverages | Waffle House Beverages Menu Price |
| Locations | Waffle House Locations |
| Hours | Waffle House Hours |
| About Us | About Us |
| Contact | Contact Us |
| Blog | Category Blog |
Related Menu Items
| Item | Page Link |
|---|---|
| All-Star Special | All-Star Special |
| Pecan Waffle | Waffle House Pecan Waffle Recipe |
| Chocolate Chip Waffles | Chocolate Chip Waffles |
| Peanut Butter Waffles | Peanut Butter Waffles |
| Hashbrowns | Hashbrowns |
| Grits | Bowl of Grits |
Policies
| Policy | Page Link |
|---|---|
| Privacy Policy | Privacy Policy |
| Terms and Conditions | Terms and Conditions |
| DMCA Policy | DMCA Policy |
| Cookie Policy | Cookie Policy |
Key Takeaways
| Category | Summary |
|---|---|
| Calories 2026 | 35 per serving |
| Carbs 2026 | 9g per serving |
| Sugar | 0g |
| Keto Friendly | Use sparingly—9g carbs per serving |
| Diabetic Friendly | ✅ Yes—no sugar spike |
| Regular Syrup Comparison | Saves 85+ calories, 17g carbs |
| Availability | Ask your server—included with meal |
| Best For | Diabetics, low-sugar diets, lighter meals |
While it still has some carbs, using it in moderation keeps your meal balanced. For many diners, it is an easy way to enjoy a sweet start to the day without feeling guilty .
Final Recommendation
For the best experience with Waffle House sugar free syrup:
| Tip | Why |
|---|---|
| Ask your server | It’s not on the table by default |
| Use sparingly | 9g carbs add up—account for them |
| Pair with protein | Eggs or bacon balance the meal |
| Skip sweet drinks | Avoid double sugar load |
| Enjoy mindfully | Satisfy your sweet craving without guilt |
Whether you are managing diabetes, following a low-carb lifestyle, or simply trying to reduce your sugar intake, Waffle House sugar free syrup delivers the sweetness you crave with significantly fewer calories and carbs.
Frequently Asked Questions (FAQs)
How many calories in Waffle House sugar free syrup?
One serving (1/4 cup or 60ml) of Waffle House sugar free syrup contains 35 calories . This is significantly lower than regular syrup, which contains approximately 120 calories per serving .
How many carbs in Waffle House sugar free syrup?
One serving of Waffle House sugar free syrup contains 9 grams of total carbohydrates, all of which are net carbs since there is no fiber . Regular syrup contains approximately 26g of carbs per serving .
Is Waffle House sugar free syrup keto friendly?
Yes, Waffle House sugar-free syrup can fit a low-carb diet, but it is generally not ideal for strict keto plans . Each serving contains about 9 to 10 grams of carbs, which can add up quickly if you use more than a small amount. It scores 82% on the keto friendliness scale .
Does Waffle House have sugar free syrup?
Yes, most Waffle House locations offer sugar-free syrup . It is usually not placed on the table by default. You simply ask your server when ordering waffles or pancakes .
What are the ingredients in Waffle House sugar free syrup?
The syrup uses artificial sweeteners instead of real sugar, with no cane sugar or corn syrup listed. Main ingredients include: sucralose or sorbitol (sugar replacement), water, cellulose gum (thickener), caramel color (for appearance), and salt (flavor balance) .
Is sugar free syrup at Waffle House diabetic friendly?
Yes, Waffle House’s sugar-free syrup is diabetic-friendly . Unlike regular syrup, it does not cause rapid sugar spikes. However, artificial sweeteners still affect digestion differently for each person, so moderation matters .
How does sugar free syrup compare to regular syrup at Waffle House?
| Feature | Sugar-Free Syrup | Regular Syrup |
|---|---|---|
| Calories | 35 | ~120 |
| Carbs | 9g | ~26g |
| Sugar | 0g | High |
| Taste | Lighter, less sweet | Richer, thicker |
Is Waffle House sugar free syrup good for weight loss?
It helps reduce sugar and calorie intake when used in moderation . By choosing sugar-free syrup, you can save more than 100 calories compared to regular syrup . Over time, those savings can help keep your daily intake lower while still enjoying a sweet breakfast .
Can you request extra sugar free syrup at Waffle House?
Yes, though refill limits depend on location . Refills can depend on the location, since each store handles portions a little differently. If there’s ever any doubt, a quick question to your server keeps things simple .
Does sugar free syrup taste different than regular syrup?
It tastes lighter and less rich . Regular syrup has a richer, thicker, very sweet flavor profile that many associate with traditional breakfast indulgence .
Is Waffle House sugar free syrup available all day?
Yes. Waffle House serves breakfast items and syrups 24 hours .
What is the serving size for Waffle House sugar free syrup?
The standard serving size is 1/4 cup (60 ml) .
Does sugar free syrup have any protein or fat?
No. Sugar free syrup contains 0g protein and 0g fat .
Is Waffle House sugar free syrup gluten free?
Based on the ingredients listed (sucralose/sorbitol, water, cellulose gum, caramel color, salt), sugar free syrup is typically gluten free. However, always check with your server if you have celiac disease or severe gluten sensitivity.
How much sodium is in Waffle House sugar free syrup?
One serving contains 9mg of sodium . This is considered low in sodium according to the FDA’s standard for %DV (daily value percentage), which considers any food with %DV of less than 5% as low sodium .
Conclusion
If you want the taste of syrup without the sugar overload, Waffle House sugar free syrup is a smart option. It helps lower both sugar and calorie intake, making breakfast a little lighter .
