1 serving (50 grams) contains 100 calories, 2.0 grams of protein, 4.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 947.9 mg | 41% | |
| Total Carbohydrates | 56.9 g | 20% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 9.5 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.8 mg | 7% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 142.2 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Eggo waffle
Eggo Waffles are a popular pre-packaged breakfast item originating in the United States and primarily associated with convenience foods. These toaster-ready waffles are part of the American breakfast culture and are made from enriched wheat flour, with added flavors and preservatives for shelf stability. A standard serving of two Eggo Waffles provides approximately 180 calories, 2g of protein, 5g of fat, and 30g of carbohydrates. They are fortified with essential micronutrients like iron (10% of the daily recommended intake per serving) and B vitamins, which support energy metabolism. While low in fiber and naturally low in saturated fats, Eggo Waffles are a quick option for busy mornings, though additional toppings can significantly alter their nutritional profile.
Health Benefits
- Eggo Waffles are fortified with iron, which helps support healthy red blood cell production.
- They provide B vitamins, including thiamin, niacin, and riboflavin, which are crucial for energy metabolism.
- They are low in saturated fats, making them a lower-risk option for heart health compared to some fried breakfast alternatives.
Dietary Considerations
Selection and Storage
Store Eggo Waffles in their original packaging in the freezer to maintain freshness. Toast them directly from frozen for optimal texture and flavor.
Common Questions About Eggo waffle Nutrition
How many calories and protein are in an Eggo waffle?
A single Eggo Homestyle waffle contains approximately 95 calories, 2 grams of protein, and 3 grams of fat. It also provides around 12 grams of carbohydrates but is low in fiber, with less than 1 gram per serving.
Can I eat Eggo waffles on a keto diet?
Eggo waffles are not suitable for a keto diet as they contain about 12 grams of carbohydrates per serving, which is relatively high and exceeds the daily allowance for strict keto compliance. Their low fat and protein content make them a poor choice for keto.
Are Eggo waffles healthy to eat regularly?
Eggo waffles are a processed convenience food that is moderate in calories but low in essential nutrients like fiber, vitamins, and minerals. Regular consumption may contribute to an excessive intake of refined carbohydrates and added sugars, depending on the variety purchased.
What is the recommended serving size for Eggo waffles?
The recommended serving size for Eggo waffles is one waffle (about 28 grams). To create a more balanced meal, consider pairing them with protein-rich foods like eggs, nut butter, or yogurt and adding fresh fruit to boost nutritional value.
How do Eggo waffles compare to homemade waffles?
Eggo waffles are quicker to prepare but typically contain fewer nutrients and more preservatives compared to homemade waffles. Homemade waffles can be made with whole grain flours and other nutrient-dense ingredients, offering greater control over sugar, fat, and fiber content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
