1 serving (75 grams) contains 232 calories, 5.6 grams of protein, 7.1 grams of fat, and 36.3 grams of carbohydrates.
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Nutrition Information
Calories |
370.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.4 g | 14% | |
| Saturated Fat | 2.7 g | 13% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 15.6 mg | 5% | |
| Sodium | 636 mg | 27% | |
| Total Carbohydrates | 58.1 g | 21% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 5.3 g | ||
| protein | 8.9 g | 17% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 358.8 mg | 27% | |
| Iron | 7.9 mg | 43% | |
| Potassium | 165.6 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 Waffle
Waffles are a popular breakfast item made from a batter that typically consists of flour, eggs, milk, and butter, cooked between two heated plates with distinctive grid patterns. Originating from Belgium, waffles have variations worldwide, including liege waffles, Brussels waffles, and American-style waffles. Commonly consumed with toppings such as syrup, fruit, or whipped cream, their nutritional profile varies depending on ingredients used. A standard waffle provides 309 calories, 7.42g of protein, 48.4g of carbohydrates, 9.49g of fat, along with fiber (2.6g), calcium (299mg), and iron (6.59mg). They are relatively energy-dense but can be modified for healthier versions like whole-grain or protein-enriched varieties.
Health Benefits
- Rich in carbohydrates (48.4g), waffles provide energy essential for active lifestyles and physical activities.
- Contains calcium (299mg), which supports healthy bones and teeth.
- Iron content (6.59mg) assists in oxygen transport through hemoglobin and supports immune defense.
Dietary Considerations
Selection and Storage
Store cooked waffles in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat in a toaster or oven for best texture.
Common Questions About Waffle Nutrition
Is a waffle high in protein?
A single waffle contains 7.42 grams of protein, which is moderate compared to high-protein staples like eggs or chicken. While it can contribute to your daily protein intake, it is not considered a significant source of protein on its own.
Can I eat a waffle on a keto diet?
A traditional waffle is not keto-friendly due to its high carb content of 48.4 grams per serving. For those following a keto diet, alternative recipes using almond or coconut flour may be better suited.
Are waffles healthy to eat regularly?
Waffles can be enjoyed occasionally but may not be ideal for regular consumption due to their high calorie content (309 calories per serving), high sodium (530 mg), and refined carbs. Pairing them with fiber-rich toppings like fruits can improve their nutritional balance.
What is the recommended portion size for waffles?
A single standard-sized waffle is generally a suitable portion for most people, totaling 309 calories. If you're eating waffles as part of a larger meal, consider balancing the portion with protein and low-calorie sides.
How do waffles compare to pancakes nutritionally?
Waffles typically have slightly more fat and sodium compared to pancakes, with similar calorie and carb counts. However, the batter composition and cooking methods can vary, so the nutritional comparison depends on the specific recipe used.
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.
- USDA FoodData - Waffle DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetailed information on calcium's role in health, relevant to discussing waffles as a calcium-rich food.
- 2020-2025 Dietary Guidelines for Americans: Make Every Bite CountU.S. Department of Health and Human ServicesDietary guidelines discussing balanced eating patterns, within which waffles may fit depending on preparation and portion.
- Evaluation of Breakfast Consumption and Nutrient IntakeAmerican Journal of Clinical NutritionStudy on breakfast foods and their nutritional contributions, including items like waffles.
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.
