# Waffle Calories Singapore: Kaya, Peanut Butter & Every Flavour Ranked

> How many calories in a kaya waffle? 407 kcal per 115g piece, per HPB Singapore data. Every waffle flavour ranked per piece and per 100g — kaya, peanut butter, cheese, chocolate, blueberry, plain, HK egg waffle and ice cream waffle.

*By the NutriKaki Team · Data sourced from HPB Singapore · Updated August 2026*

**Short answer:** a kaya waffle is **407 kcal for one whole piece**, using HPB Singapore's default portion weight of **115 g**. On a per-100 g basis, the same waffle is **354 kcal per 100 g**.

Waffles are everywhere in Singapore — the neighbourhood waffle stall outside the wet market, the kopitiam counter at 4pm, the mall kiosk with eight flavours on a laminated menu. They feel like a small snack. They are not. A single flat waffle sits between 382 and 453 kcal depending on flavour, which is more than a potato curry puff and roughly the same as a light hawker meal.

Below is every waffle in HPB's database, ranked. Two numbers are given for each: calories **per whole piece** (with the gram weight HPB records for that piece) and calories **per 100 g**. They rank the waffles differently, and that difference is the most useful thing on this page.

## Waffle Calories at a Glance (HPB Data)

**How to read this table:** every figure is computed from HPB's Food & Drink Nutrient Database using HPB's own default portion weight for that item — per-100 g value × portion weight ÷ 100. Nothing here is an eyeballed portion. The "per piece" column is one whole waffle, not a half or a slice.

| Waffle (HPB item) | Per whole piece | Piece weight | Per 100 g | Sugar / piece |
| --- | --- | --- | --- | --- |
| **Waffle (cheese)** | **382 kcal** | 112 g | 341 kcal | 14.4 g |
| Waffle (blueberry) | 392 kcal | 115 g | 341 kcal | 22.2 g |
| **Waffle (kaya)** | **407 kcal** | 115 g | 354 kcal | 20.7 g |
| Waffle (chocolate) | 439 kcal | 115 g | 382 kcal | 22.9 g |
| Waffle (plain) | 440 kcal | 122.33 g | 360 kcal | 16.9 g |
| Hong Kong egg waffle | 446 kcal | 141 g packet | 316 kcal | 30.5 g |
| Waffle (peanut butter) | 453 kcal | 115 g | 394 kcal | 15.4 g |
| **Ice cream waffle** | **490 kcal** | 155 g plate | 316 kcal | 26.0 g |

> **Key takeaway:** the spread from the lightest waffle to the heaviest is **108 kcal** — cheese at 382 kcal per 112 g piece versus an ice cream waffle at 490 kcal per 155 g plate. That is real, but it is small compared to the 400-plus kcal you pay just for walking up to the stall. The flavour matters less than whether you order one at all, or share it.

## Plain Is Not the Light Option

This is the number that surprises people. A plain waffle is **440 kcal per whole 122.33 g piece** — heavier than kaya (407 kcal per 115 g piece), heavier than blueberry (392 kcal per 115 g piece), and heavier than cheese (382 kcal per 112 g piece).

Two things are going on. First, HPB records a physically bigger default piece for plain waffles: 122.33 g against 115 g for the filled ones. Second, even on a like-for-like per-100 g basis, plain (360 kcal per 100 g) still edges out kaya (354 kcal per 100 g). Plain waffle batter carries more butter and fat per gram; kaya spread is mostly sugar and coconut, which is lighter per gram than the batter it replaces.

> **The general trap:** "plain" and "original" sound like the diet choice on a waffle menu. On HPB's numbers they are not. If you want the lightest flat waffle, cheese and blueberry are the ones that actually come in under 400 kcal per piece.

## Full Macros, Per Whole Piece

All values below are for one whole piece at HPB's default portion weight, not per 100 g.

| Waffle | Calories | Protein | Fat | Carbs | Sodium |
| --- | --- | --- | --- | --- | --- |
| Cheese (112 g) | 382 kcal | 10.3 g | 18.3 g | 43.8 g | 270 mg |
| Blueberry (115 g) | 392 kcal | 7.1 g | 17.1 g | 52.3 g | 104 mg |
| Kaya (115 g) | 407 kcal | 7.7 g | 19.0 g | 51.0 g | 108 mg |
| Chocolate (115 g) | 439 kcal | 8.2 g | 21.9 g | 52.6 g | 107 mg |
| Plain (122.33 g) | 440 kcal | 8.8 g | 21.2 g | 53.5 g | 126 mg |
| HK egg waffle (141 g packet) | 446 kcal | 11.0 g | 13.0 g | 71.1 g | 181 mg |
| Peanut butter (115 g) | 453 kcal | 11.3 g | 24.9 g | 45.7 g | 170 mg |
| Ice cream waffle (155 g plate) | 490 kcal | 9.2 g | 25.2 g | 57.1 g | 150 mg |

### What each flavour is actually good and bad at

**Cheese** is the lowest-calorie flat waffle at 382 kcal per 112 g piece and the lowest in sugar at 14.4 g per piece — but it carries 270 mg sodium per piece — the highest of any waffle here, about 60% above the next-highest (peanut butter, 170 mg) and 2.5 times a kaya waffle (108 mg). If you are watching salt rather than sugar, it is the wrong pick.

**Peanut butter** is the heaviest flat waffle at 453 kcal per 115 g piece and the fattiest at 24.9 g fat per piece. It is also the highest-protein flat waffle at 11.3 g per piece, and the second-lowest in sugar at 15.4 g. It is a genuinely different trade — more fat, less sugar.

**Hong Kong egg waffle** looks light per 100 g (316 kcal) but the packet is 141 g, so a whole packet is 446 kcal. It also carries **30.5 g of total sugar per packet** — roughly 7.6 teaspoons, the most sugar of anything on this page.

**Ice cream waffle** is the top of the range at 490 kcal per 155 g plate, with 25.2 g fat and 26.0 g sugar. It is the only item here that is plainly a dessert rather than a snack.

## Sugar, Counted in Teaspoons

One teaspoon of sugar is about 4 g. Per whole piece, at HPB's default portion weights:

| Waffle (whole piece) | Total sugar | Roughly |
| --- | --- | --- |
| HK egg waffle (141 g packet) | 30.5 g | ~7.6 tsp |
| Ice cream waffle (155 g plate) | 26.0 g | ~6.5 tsp |
| Chocolate (115 g) | 22.9 g | ~5.7 tsp |
| Blueberry (115 g) | 22.2 g | ~5.6 tsp |
| Kaya (115 g) | 20.7 g | ~5.2 tsp |
| Plain (122.33 g) | 16.9 g | ~4.2 tsp |
| Peanut butter (115 g) | 15.4 g | ~3.9 tsp |
| Cheese (112 g) | 14.4 g | ~3.6 tsp |

> **Worth knowing:** HPB's general dietary guidance for adults — a public health recommendation, not a database figure — is to keep total sugar to roughly 8–11 teaspoons (40–55 g) a day from all sources. One Hong Kong egg waffle packet is most of that on its own, before any kopi or teh.

## How a Waffle Compares to Other Singapore Snacks

All figures per whole piece at HPB's default portion weight, so they are directly comparable:

| Snack (whole piece) | Calories | Verdict |
| --- | --- | --- |
| Tutu kueh (23 g piece) | 76 kcal | ✅ The genuinely small snack |
| Churros (85 g piece) | 296 kcal | 👍 Lighter than any waffle |
| Curry puff, potato (94 g piece) | 305 kcal | 👍 Lighter, but 467 mg sodium |
| Filled donut (85 g piece) | 350 kcal | 👍 Still under a waffle |
| Waffle, cheese (112 g piece) | 382 kcal | ⚠️ Lightest waffle |
| Waffle, kaya (115 g piece) | 407 kcal | ⚠️ Typical order |
| Waffle, ice cream (155 g plate) | 490 kcal | ❌ Treat, not a snack |

The honest framing: **every waffle on the menu costs more than a curry puff.** If you are picking an afternoon snack purely on calories, the waffle is the expensive option in the shop — it just does not look like it, because it is flat and comes in a paper sleeve.

## Waffle Biscuits Are a Different Thing

If you searched "waffle calories" and meant the packet biscuit, HPB files those separately and the numbers are nothing alike:

| Item | Per piece | Piece weight | Per 100 g |
| --- | --- | --- | --- |
| Butter waffle biscuit | 46.7 kcal | 10 g | 467 kcal |
| Waffle biscuit (any flavour) | 33.3 kcal | 7 g | 476 kcal |

This is the clearest example on the site of why per-100 g figures mislead. Waffle biscuits are the *most* calorie-dense item on this page per 100 g (467–476 kcal per 100 g, against 316–394 kcal per 100 g for stall waffles) and the *least* costly per piece, because a piece is 7–10 g rather than 115 g. One biscuit costs roughly a tenth of one stall waffle.

## How to Order a Waffle Smarter

- **✅ Share half** The single biggest lever. Half a kaya waffle is 204 kcal — back in normal snack territory. *(Save: ~204 kcal)*
- **✅ Cheese or blueberry over peanut butter** Both come in under 400 kcal per piece; peanut butter is 453. *(Save: ~61–71 kcal)*
- **✅ Skip the ice cream scoop** An ice cream waffle plate is 490 kcal against 407 for kaya. *(Save: ~83 kcal)*
- **✅ Watching sugar? Take peanut butter or cheese** 15.4 g and 14.4 g sugar per piece, versus 30.5 g for a HK egg waffle packet. *(Save: ~4 tsp sugar)*
- **⚠️ Watching salt? Avoid cheese** 270 mg sodium per piece — the highest waffle on this page. *(Cost: +162 mg sodium vs kaya)*
- **⚠️ Don't treat it as a top-up** A waffle after lunch is a second small meal, not a snack. *(Cost: ~400 kcal)*

> **The sensible order:** one cheese or blueberry waffle, split between two people, with a kopi kosong. That lands around 190–200 kcal — an actual snack rather than a hidden meal.

📖 **Related:** [Singapore Kueh Calories — All 12 Types Ranked](https://nutrikaki.com/blog/singapore-kueh-calories-guide) · [Kaya Toast Set Calories — Toast, Eggs & Kopi Counted](https://nutrikaki.com/blog/kaya-toast-breakfast-calories) · [Curry Puff Calories — Old Chang Kee vs Hawker Stall](https://nutrikaki.com/blog/curry-puff-calories-singapore) · [15 Low-Calorie Hawker Dishes Under 400 kcal](https://nutrikaki.com/blog/low-calorie-hawker-guide)

## Frequently Asked Questions

**How many calories are in a kaya waffle?**

A kaya waffle is 407 kcal for one whole piece, using HPB Singapore's default portion weight of 115 g. On a per-100 g basis the same waffle is 354 kcal per 100 g. The whole piece also carries 19.0 g fat, 51.0 g carbohydrate, 20.7 g total sugar and 108 mg sodium.

**Which Singapore waffle flavour has the fewest calories?**

Cheese, at 382 kcal per whole 112 g piece (341 kcal per 100 g) — the lowest of any flat waffle in HPB's database. It is also the lowest in sugar at 14.4 g per piece, but the highest in sodium at 270 mg per piece. Blueberry is next at 392 kcal per whole 115 g piece.

**Is a plain waffle lower in calories than a kaya waffle?**

No. Per whole piece, plain is 440 kcal and kaya is 407 kcal. Plain loses because HPB records a heavier default piece for it — 122.33 g versus 115 g for kaya. Even per 100 g, plain (360 kcal) is slightly above kaya (354 kcal), because plain waffle batter is fattier while kaya spread is mostly sugar.

**How much sugar is in a Hong Kong egg waffle?**

30.5 g of total sugar per whole 141 g packet, per HPB data — roughly 7.6 teaspoons, the most sugar of any waffle in the database. Per 100 g it is 21.6 g of sugar. The same packet is 446 kcal.

**Is a waffle worse than a curry puff?**

Per whole piece, yes. A kaya waffle is 407 kcal for a 115 g piece; a potato curry puff is 305 kcal for a 94 g piece. The curry puff is much saltier though — 467 mg sodium per piece versus 108 mg for the kaya waffle.

**Do waffle biscuits count as waffles?**

No — they are a separate HPB category and far smaller. A butter waffle biscuit is 46.7 kcal per 10 g piece (467 kcal per 100 g), and a plain waffle biscuit is 33.3 kcal per 7 g piece (476 kcal per 100 g). They are calorie-dense per 100 g but the pieces are tiny, so one biscuit costs about a tenth of a stall waffle.

*Every figure in this article is computed from the Health Promotion Board (HPB) Singapore Food & Drink Nutrient Database, using HPB's own recorded default portion weight for each item (per-100 g value × portion weight ÷ 100). No portion size has been estimated by eye. Values are approximate and will vary by stall, batter recipe and how generously the filling is spread. This article is for general wellness purposes only and does not constitute medical or dietary advice. Nutrition data referenced in this article is used under licence from the Health Promotion Board (HPB) of Singapore and may not be redistributed, republished, or reused commercially without NutriKaki's prior written permission.*

Full nutrition data for dishes in this guide

- [Waffle (blueberry) · 341 kcal/100g](https://nutrikaki.com/nutrition/waffle-blueberry)

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Full article: https://nutrikaki.com/blog/waffle-calories-singapore