Waffel

Dessert

Item Rating: 59/100

1 serving (100 grams) contains 291 calories, 6.6 grams of protein, 14.2 grams of fat, and 33.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		692.9
% Daily Value*
Total Fat		33.8 g	43%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		1023.8 mg	44%
Total Carbohydrates		80.5 g	29%
	Dietary Fiber	2.6 g	9%
	Sugars	14.8 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		428.6 mg	32%
Iron		5 mg	27%
Potassium		285.7 mg	6%

* 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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 304 cal (44.2%)

Protein: 62 cal (9.1%)

Carbs: 322 cal (46.7%)

About Waffel

A waffle is a batter-based dish originating from Europe, notably Belgium, and has become a popular breakfast or dessert option worldwide. Recognizable by its grid-like pattern, waffles are made using a waffle iron and often include ingredients such as flour, eggs, milk, sugar, and butter. Nutritionally, waffles contain moderate protein (6.6g), carbohydrates (33.8g), and fat (14.2g) per serving of approximately 100g, and provide essential minerals like calcium (180mg) and iron (2.1mg). However, they are generally low in fiber (1.1g) and lack significant amounts of vitamins C and D, making them a calorie-dense food (291 kcal/100g). Waffles are versatile and can be enjoyed plain, or topped with fruits, nuts, syrup, or savory additions.

Health Benefits

• Provides a good source of calcium (180mg per serving), supporting bone health and muscle function.
• Contains iron (2.1mg per serving), which is essential for oxygen transport in the blood and reducing fatigue.
• Offers moderate protein (6.6g per serving), contributing to muscle repair and growth.

Dietary Considerations

Allergens: Contains gluten, milk, eggs

Suitable for: Vegetarian diet

Not suitable for: Vegan diet, gluten-free diet, lactose-free diet

Selection and Storage

Store waffles in an airtight container at room temperature for up to 2 days or freeze for longer storage. Reheat in a toaster or oven for optimal texture.

Common Questions About Waffel Nutrition

Is a waffle high in protein?

A standard waffle contains about 6.6 grams of protein per serving, making it a modest source of protein. While it can contribute to your daily protein needs, it’s not as protein-dense as foods like eggs or meat.

Can I eat waffles on a keto diet?

Traditional waffles are not suitable for a keto diet due to their high carbohydrate content of 33.8 grams per serving. However, you can find or make keto-friendly waffle alternatives using almond flour or coconut flour to lower the carb count.

Are waffles healthy?

Waffles can be part of a balanced diet, but they are calorie-dense, with 291 calories and 14.2 grams of fat per serving. Their sugar content (6.2 grams) and sodium level (430 mg) can be a concern if consumed in excess, particularly for those watching their sugar intake or sodium levels.

What is the recommended portion size for waffles?

One standard waffle is typically considered a single serving, which provides 291 calories. To keep your meal balanced, consider pairing it with a source of protein, such as Greek yogurt or eggs, as well as some fresh fruit for added fiber and nutrients.

How do waffles compare to pancakes nutritionally?

Both waffles and pancakes have similar calorie and nutritional profiles, though waffles are often slightly higher in fat due to the inclusion of more butter or oil in their batter. Waffles also tend to have a crispier texture, while pancakes are softer and fluffier.

Data Sources & Scientific References