Blueberry waffles

Breakfast

Item Rating: 61/100

1 serving (70 grams) contains 180 calories, 4.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (70g)

Calories		180
% Daily Value*
Total Fat		5 g	6%
	Saturated Fat	1.5 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		4.9 mg	1%
Sodium		350 mg	15%
Total Carbohydrates		30 g	10%
	Dietary Fiber	1.0 g	3%
	Sugars	4 g
protein		4 g	8%
Vitamin D		0 mcg	0%
Calcium		260 mg	20%
Iron		3.6 mg	20%
Potassium		49.7 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Blueberry waffles Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 45 cal (24.9%)

Protein: 16 cal (8.8%)

Carbs: 120 cal (66.3%)

About Blueberry waffles

Blueberry waffles are a popular breakfast dish originating from Western cuisine, typically made by incorporating fresh or frozen blueberries into waffle batter. The waffles are cooked in a waffle iron, resulting in a crisp exterior and fluffy interior. Nutritionally, they provide carbohydrates for energy, moderate protein depending on the batter ingredients, and antioxidants from the blueberries. Blueberries are rich in vitamin C, vitamin K, and dietary fiber, making these waffles a nutrient-dense option when prepared with whole-grain flour and minimal added sugars.

Health Benefits

• Rich in antioxidants due to blueberries, particularly anthocyanins which support brain and heart health.
• Provides vitamin C (14% of the daily value per 100g of blueberries), which supports the immune system and skin health.
• Offers dietary fiber from blueberries and, when made with whole-grain flour, promoting digestion and gut health.

Dietary Considerations

Allergens: Contains gluten (if made with wheat flour), eggs, dairy (if using milk or butter)

Suitable for: Vegetarian diet

Not suitable for: Gluten-free diet (unless prepared with gluten-free flour), vegan diet (unless egg and dairy substitutes are used)

Selection and Storage

Store cooked waffles in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Reheat in a toaster or oven for best results.

Common Questions About Blueberry waffles Nutrition

Are blueberry waffles high in protein?

Blueberry waffles are not typically high in protein, as the primary ingredients are flour, sugar, and blueberries. On average, a standard 4-inch blueberry waffle contains around 4-6 grams of protein, depending on the recipe or brand. To increase protein content, consider pairing them with high-protein toppings like Greek yogurt or using a batter made with protein-rich ingredients such as almond flour or protein powder.

Can I eat blueberry waffles on a keto diet?

Traditional blueberry waffles are not keto-friendly due to their high carbohydrate content, with one small waffle containing 20-25 grams of carbs on average. However, you can make or find keto-friendly versions by using almond flour or coconut flour and a sugar substitute, which significantly reduces the carb count and makes the waffles suitable for a ketogenic diet.

What are the health benefits and concerns of eating blueberry waffles?

Blueberry waffles can provide antioxidants, thanks to the blueberries, which are high in vitamins C and K. However, traditional waffles may be high in refined carbs and added sugar, potentially causing blood sugar spikes. For a healthier option, choose whole-grain waffle mixes and limit added sweeteners. Adding fresh blueberries instead of syrups can also enhance their nutritional profile.

What is a healthy serving size for blueberry waffles?

A healthy serving size for blueberry waffles is typically 1-2 small waffles (about 4 inches each), depending on your calorie and macronutrient needs. This portion generally contains 150-250 calories. Pairing waffles with nutrient-dense toppings like fresh fruit, nuts, or yogurt can create a balanced meal, but be mindful of portion sizes to avoid excess calories.

How do blueberry waffles compare to plain waffles?

Blueberry waffles generally contain slightly more nutrients than plain waffles due to the addition of blueberries, which provide antioxidants, vitamin C, and fiber. However, the difference in calorie and sugar content is minimal unless the blueberries are fresh rather than added as syrup or processed filling. For maximum health benefits, opt for homemade blueberry waffles with fresh fruit instead of store-bought versions.

Data Sources & Scientific References

1. USDA FoodData - Blueberry waffles Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →