Waffle

Waffle, plain, frozen, ready-to-heat, microwave

Nutrition facts per 100 g · edible portion

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Kashi Blueberry Waffle Kashi Original Waffle KELLOGG, KELLOGG'S EGGO, Banana Bread Waffles KELLOGG'S Eggo Golden Oat Waffles KELLOGG'S Eggo Lowfat Blueberry Nutri-Grain Waffles KELLOGG'S Eggo Lowfat Homestyle Waffles KELLOGG'S Eggo Lowfat Nutri-Grain Waffles Waffle, buttermilk, frozen, ready-to-heat, microwaved Waffle, buttermilk, frozen, ready-to-heat, toasted Waffle, plain, frozen, ready-to-heat, microwave Waffles, buttermilk, frozen, ready-to-heat Waffles, chocolate chip, frozen, ready-to-heat Waffles, plain, frozen, ready -to-heat, toasted Waffles, plain, frozen, ready-to-heat Waffles, plain, prepared from recipe

Vegetarian Dairy-free Contains Wheat

Dietary labels are inferred automatically from Waffle, plain, frozen, ready-to-heat, microwave's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

15%

297 kcal Calories

13%

6.7 g Protein

17%

45.4 g Carbs

13%

9.9 g Fat

Good nutrient density 30/100

How many beneficial nutrients Waffle, plain, frozen, ready-to-heat, microwave delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Waffle, plain, frozen, ready-to-heat, microwave come from — the split across carbs, fat & protein.

297 kcal / serving

61% from carbs

Carbs 61%

45.4 g per serving
Fat 30%

9.9 g per serving
Protein 9%

6.7 g per serving

What Waffle, plain, frozen, ready-to-heat, microwave is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B1291% Vitamin B660% Riboflavin (B2)50% Niacin (B3)49% Thiamin (B1)45% Phosphorus33% Iron32% Selenium23% Folate (B9)17% Calcium15% Protein13%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	45.4 g	17%
Dietary Fiber	2.4 g	9%
Starch	38.6 g	—
Total Sugars	5.0 g	—
Sucrose	3.3 g	—
Glucose	0.0 g	—
Fructose	0.0 g	—
Lactose	1.5 g	—
Maltose	0.3 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	9.9 g	13%
Saturated Fat	1.6 g	8%
Monounsaturated Fat	5.2 g	—
Polyunsaturated Fat	2.2 g	—
Omega-3 Fatty Acids	371.0 mg	—
Omega-6 Fatty Acids	1,856.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	12.0 mg	—
Palmitic Acid	909.0 mg	—
Stearic Acid	576.0 mg	—
Arachidic Acid	42.0 mg	—
Behenic Acid	35.0 mg	—
Palmitoleic Acid	26.0 mg	—
Oleic Acid	5,099.0 mg	—
Gadoleic Acid	70.0 mg	—
Linoleic Acid	1,856.0 mg	—
gamma-Linolenic Acid	0.0 mg	—
Arachidonic Acid	5.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	6.7 g	13%

Vitamins	Amount	% DV
Vitamin A (RAE)	~	—
Vitamin C	~	—
Vitamin D	~	—
Vitamin E	1.0 mg	6%
Vitamin K	8.1 mcg	7%
Thiamin (B1)	0.5 mg	45%
Riboflavin (B2)	0.7 mg	50%
Niacin (B3)	7.8 mg	49%
Vitamin B6	1.0 mg	60%
Folate (B9)	67.0 mcg	17%
Vitamin B12	2.2 mcg	91%
Pantothenic Acid (B5)	0.3 mg	7%

Minerals	Amount	% DV
Calcium	197.0 mg	15%
Iron	5.8 mg	32%
Magnesium	25.0 mg	6%
Phosphorus	410.0 mg	33%
Potassium	148.0 mg	3%
Sodium	682.0 mg	30%
Zinc	0.5 mg	4%
Copper	0.0 mg	4%
Manganese	0.2 mg	7%
Selenium	12.8 mcg	23%

Sterols	Amount	% DV
Cholesterol	16.0 mg	5%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	3.0 g	—

About Waffle, plain, frozen, ready-to-heat, microwave

The waffle is a light, crisp batter cake cooked between the two hot, patterned plates of a waffle iron, which press its surface into the signature grid of deep pockets. Popular around the world, it comes in many styles, from the tall, airy, deeply pocketed Belgian waffle to the thinner, crisper American waffle and the sweet, chewy Liege waffle studded with pearl sugar. The pockets are perfect for catching butter, maple syrup, fruit, whipped cream, chocolate, or a scoop of ice cream, and savory waffles pair famously with fried chicken.

Waffles provide carbohydrates for energy along with some protein and calcium from the eggs and milk in the batter. They are a favorite for breakfast, brunch, and dessert, made fresh at home or bought frozen for quick toasting. A hot, well-greased iron gives the crispest exterior and tender interior. Choose a batter or mix suited to your iron, and serve waffles right away while they are still crisp, since they soften as they cool.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Waffle, plain, frozen, ready-to-heat, microwave?

There are 297 calories in 100 g of Waffle, plain, frozen, ready-to-heat, microwave, or about 95 calories in 1 waffle, round (4"dia) (32 g).

How much protein is in Waffle, plain, frozen, ready-to-heat, microwave?

Waffle, plain, frozen, ready-to-heat, microwave contains 6.7 g of protein per 100 g.

How many carbs are in Waffle, plain, frozen, ready-to-heat, microwave?

Waffle, plain, frozen, ready-to-heat, microwave has 45.4 g of carbohydrates per 100 g.

How much fat is in Waffle, plain, frozen, ready-to-heat, microwave?

Waffle, plain, frozen, ready-to-heat, microwave provides 9.9 g of total fat per 100 g.

What is Waffle, plain, frozen, ready-to-heat, microwave a good source of?

Waffle, plain, frozen, ready-to-heat, microwave is an excellent source of Vitamin B12 (91% DV), Vitamin B6 (60% DV), Riboflavin (B2) (50% DV), Niacin (B3) (49% DV), Thiamin (B1) (45% DV) and Phosphorus (33% DV) and a good source of Folate (B9), Calcium and Protein (per 100 g). Daily Values are based on a 2,000-calorie diet.