1 serving (100 grams) contains 291 calories, 6.6 grams of protein, 14.2 grams of fat, and 33.8 grams of carbohydrates.
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Nutrition Information
Calories |
692.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.8 g | 43% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.9 mg | 37% | |
| Sodium | 1216.7 mg | 52% | |
| Total Carbohydrates | 80.5 g | 29% | |
| Dietary Fiber | 2.6 g | 9% | |
| Sugars | 8.6 g | ||
| protein | 15.7 g | 31% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 5 mg | 27% | |
| Potassium | 261.9 mg | 5% | |
* 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 Waffles
Waffles are a beloved breakfast item originating from Belgium, known for their characteristic grid-like texture. They are made from a batter typically consisting of flour, eggs, milk, sugar, and butter, cooked in a waffle iron. Waffles are a versatile dish with numerous variations worldwide, ranging from the crispy Belgian waffles to softer American styles. Nutritionally, a standard serving provides approximately 291 calories, 6.6 grams of protein, 33.8 grams of carbohydrates, and 14.2 grams of fat. While waffles are an energy-rich food, they tend to be low in dietary fiber and contain modest levels of calcium (20 mg) and iron (2.1 mg). Topping selection, like fruit or syrup, can significantly alter their nutrient profile.
Health Benefits
- Provides sustained energy due to its carbohydrate content (33.8 g per serving).
- Contains iron (2.1 mg per serving), which supports oxygen transport in the blood.
- Offers a moderate amount of protein (6.6 g per serving) that aids muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store cooked waffles in an airtight container in the refrigerator for up to 3 days or freeze them for longer storage. Reheat in a toaster or oven for crispness.
Common Questions About Waffles Nutrition
Are waffles high in protein?
Waffles contain a moderate amount of protein, with around 6.6 grams per serving (typically one plain waffle of 100g). While they are not a high-protein food, you can increase the protein content by topping them with protein-rich foods like Greek yogurt or nut butter.
Can I eat waffles on a keto diet?
Traditional waffles are not suitable for a keto diet due to their high carbohydrate content (33.8 grams per serving). However, you can try keto-friendly recipes that substitute regular flour with almond or coconut flour and use low-carb sweeteners.
Are waffles healthy to eat regularly?
Waffles can be enjoyed as part of a varied diet, but they are relatively high in calories (291) and sodium (511mg) and contain added sugar (3.6g). Consuming them frequently without nutrient-rich toppings may contribute to excess calorie intake or an imbalance in your diet.
What is the recommended portion size for waffles?
One plain waffle (approximately 100g) is generally considered an appropriate serving size. To make the meal more balanced, accompany it with toppings like fresh fruit, nuts, or a side of yogurt for added nutrients and fiber.
How do waffles compare to pancakes nutritionally?
Waffles are typically higher in fat (14.2g) and sodium (511mg) compared to pancakes, which usually have less fat and are lower in sodium. Pancakes also tend to have slightly fewer calories depending on the recipe. However, both options can be modified with alternative ingredients to match dietary preferences.
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.
- Nutritional Composition of Breakfast FoodsJournal of Nutrition and Food SciencesDiscusses the macronutrient content and the role of processed breakfast items, including waffles, in balanced diets.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesProvides general guidelines on including grain-based foods like waffles in a healthy dietary pattern.
- Refined vs. Whole Grains in DietHarvard T.H. Chan School of Public HealthExplores the health impacts of consuming refined grain products, like some types of waffles, versus whole grain options.
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.
