Waffle: calories and nutrition facts
100 g of waffle has 291 kcal. 1 waffle (7 in) (75 g): 218 kcal.
Waffle is in the family Grains, breads & pasta. Per 100 g it provides 7.9 g protein, 32.9 g carbohydrates and 14.1 g fat: about 45% of its calories come from carbohydrates.
What waffle provides most
- High in selenium: 46.2 µg per 100 g, 84 % of the Daily Value.
- High in vitamin B2 (riboflavin): 0.35 mg per 100 g, 27 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.26 mg per 100 g, 22 % of the Daily Value.
- Source of calcium: 255 mg per 100 g, 20 % of the Daily Value.
- Source of folate (vitamin B9): 68 µg per 100 g, 17 % of the Daily Value.
- Source of protein: 7.9 g per 100 g, 16 % of the Daily Value.
Worth knowing, per 100 g: sodium: 511 mg · cholesterol: 69 mg.
Waffle per serving
The serving is 1 waffle (7 in), 75 g, from USDA's household measure.
| Nutrient | 100 g | 1 waffle (7 in) |
|---|---|---|
| Calories | 291 kcal | 218 kcal |
| Protein | 7.9 g | 5.9 g |
| Carbohydrates | 32.9 g | 24.7 g |
| Fat | 14.1 g | 10.6 g |
| Sodium | 511 mg | 383 mg |
Waffle nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 291 kcal | — |
| Protein | 7.9 g | 16 % |
| Total fat | 14.1 g | 18 % |
| Saturated fat | 2.9 g | 14 % |
| Monounsaturated fat | 3.5 g | — |
| Polyunsaturated fat | 6.8 g | — |
| Cholesterol | 69 mg | 23 % |
| Carbohydrates | 32.9 g | 12 % |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 65 µg | 7 % |
| Vitamin C | 0.4 mg | 0 % |
| B1 · Thiamin | 0.26 mg | 22 % |
| B2 · Riboflavin | 0.35 mg | 27 % |
| B3 · Niacin | 2.1 mg | 13 % |
| B6 | 0.06 mg | 3 % |
| B9 · Folate | 68 µg | 17 % |
| B12 | 0.25 µg | 10 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 255 mg | 20 % |
| Iron | 2.3 mg | 13 % |
| Magnesium | 19 mg | 5 % |
| Phosphorus | 190 mg | 15 % |
| Potassium | 159 mg | 3 % |
| Sodium | 511 mg | 22 % |
| Zinc | 0.68 mg | 6 % |
| Selenium | 46.2 µg | 84 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.78 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0.01 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other grains, breads & pasta
Of 16 foods in this family on Micela, waffle ranks 7th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🍘 Rice cracker | 416 | 10 g |
| 2 | 🥐 Croissant | 406 | 8.2 g |
| 3 | 🥣 Oats | 389 | 16.9 g |
| 4 | 🍿 Popcorn | 387 | 12.9 g |
| 5 | 🥨 Pretzel | 384 | 10 g |
| 6 | 🌾 Wheat | 340 | 13.2 g |
| 7 | 🧇 Waffle | 291 | 7.9 g |
| 8 | 🫓 Flatbread | 275 | 9.1 g |
| 9 | 🥖 Baguette | 272 | 10.8 g |
| 10 | 🍞 Bread | 266 | 8.8 g |
| 11 | 🥯 Bagel | 264 | 10.6 g |
| 12 | 🥞 Pancakes | 227 | 6.4 g |
| 13 | 🍝 Pasta | 158 | 5.8 g |
| 14 | 🍚 Rice | 130 | 2.7 g |
| 15 | 🍺 Barley | 123 | 2.3 g |
| 16 | 🌱 Quinoa | 120 | 4.4 g |
Among Micela's 180 foods, waffle is in the top 10 for calcium (6th), selenium (7th), vitamin B2 (riboflavin) (8th).
Where it comes from
Belgium.
Approximate origin, under review.
Frequently asked questions
How many calories does waffle have?
100 g of waffle has 291 kcal. 1 waffle (7 in) (75 g) has 218 kcal.
How much protein does waffle have?
7.9 g per 100 g; 5.9 g in 1 waffle (7 in).
How many carbs does waffle have?
32.9 g of carbohydrates per 100 g.
What vitamins and minerals does waffle have?
The ones it provides most per 100 g, by Daily Value: selenium, 84 %; vitamin B2 (riboflavin), 27 %; vitamin B1 (thiamin), 22 %; calcium, 20 %.
Where does waffle come from?
Belgium. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 18367 · Waffles, plain, prepared from recipe · Waffles, plain, prepared from recipe
One serving (1 waffle (7 in)) is about 11% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers