Waffle

Waffles, plain, prepared from recipe

Nutrition facts per 100 g · edible portion

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Vegetarian Dairy-free Contains Wheat

Dietary labels are inferred automatically from Waffles, plain, prepared from recipe'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%

291 kcal Calories

16%

7.9 g Protein

12%

32.9 g Carbs

18%

14.1 g Fat

Fair nutrient density 23/100

How many beneficial nutrients Waffles, plain, prepared from recipe 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 Waffles, plain, prepared from recipe come from — the split across carbs, fat & protein.

291 kcal / serving

45% from carbs

Carbs 45%

32.9 g per serving
Fat 44%

14.1 g per serving
Protein 11%

7.9 g per serving

What Waffles, plain, prepared from recipe 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).

Selenium84% Riboflavin (B2)27% Thiamin (B1)22% Calcium20% Protein16% Phosphorus15% Niacin (B3)13% Iron13% Folate (B9)12% Manganese12% Vitamin B1210% Pantothenic Acid (B5)10%

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	32.9 g	12%

Fats & Fatty Acids	Amount	% DV
Total Fat	14.1 g	18%
Saturated Fat	2.9 g	14%
Monounsaturated Fat	3.5 g	—
Polyunsaturated Fat	6.8 g	—
Omega-3 Fatty Acids	782.0 mg	—
Omega-6 Fatty Acids	5,975.0 mg	—
Butyric Acid	41.0 mg	—
Caproic Acid	25.0 mg	—
Caprylic Acid	14.0 mg	—
Capric Acid	32.0 mg	—
Lauric Acid	36.0 mg	—
Myristic Acid	145.0 mg	—
Palmitic Acid	1,865.0 mg	—
Stearic Acid	696.0 mg	—
Palmitoleic Acid	96.0 mg	—
Oleic Acid	3,395.0 mg	—
Gadoleic Acid	26.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	5,975.0 mg	—
Arachidonic Acid	21.0 mg	—
Eicosapentaenoic Acid (EPA)	1.0 mg	—
Docosahexaenoic Acid (DHA)	6.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	7.9 g	16%
Histidine	187.0 mg	—
Isoleucine	362.0 mg	—
Leucine	630.0 mg	—
Lysine	384.0 mg	—
Methionine	179.0 mg	—
Phenylalanine	395.0 mg	—
Threonine	289.0 mg	—
Tryptophan	99.0 mg	—
Valine	409.0 mg	—
Alanine	301.0 mg	—
Arginine	345.0 mg	—
Aspartic Acid	509.0 mg	—
Cystine	145.0 mg	—
Glutamic Acid	1,989.0 mg	—
Glycine	247.0 mg	—
Proline	726.0 mg	—
Serine	447.0 mg	—
Tyrosine	293.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	65.0 mcg	7%
Vitamin C	0.4 mg	0%
Vitamin D	~	—
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.3 mg	22%
Riboflavin (B2)	0.3 mg	27%
Niacin (B3)	2.1 mg	13%
Vitamin B6	0.1 mg	3%
Folate (B9)	46.0 mcg	12%
Vitamin B12	0.3 mcg	10%
Pantothenic Acid (B5)	0.5 mg	10%

Minerals	Amount	% DV
Calcium	255.0 mg	20%
Iron	2.3 mg	13%
Magnesium	19.0 mg	5%
Phosphorus	190.0 mg	15%
Potassium	159.0 mg	3%
Sodium	511.0 mg	22%
Zinc	0.7 mg	6%
Copper	0.1 mg	7%
Manganese	0.3 mg	12%
Selenium	46.2 mcg	84%

Sterols	Amount	% DV
Cholesterol	69.0 mg	23%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	3.1 g	—

About Waffles, plain, prepared from recipe

Waffles are batter cooked in a patterned iron until crisp outside and soft within, their signature pockets practically designed to cradle syrup and butter. A breakfast and brunch staple, they're close cousins of the pancake with a crunchier edge.

Like pancakes, the waffle is built on refined flour with some protein and calcium from milk and egg, and a little more fat than a pancake thanks to the richer batter. Plain, it's a moderate breakfast carbohydrate; loaded with syrup, cream and toppings, it climbs quickly into dessert territory.

The waffle itself is a fairly neutral base — it's the syrup, butter and trimmings that make the meal. Wholegrain batter and fruit keep it on the lighter side.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Waffles, plain, prepared from recipe?

There are 291 calories in 100 g of Waffles, plain, prepared from recipe, or about 218 calories in 1 waffle, round (7" dia) (75 g).

How much protein is in Waffles, plain, prepared from recipe?

Waffles, plain, prepared from recipe contains 7.9 g of protein per 100 g.

How many carbs are in Waffles, plain, prepared from recipe?

Waffles, plain, prepared from recipe has 32.9 g of carbohydrates per 100 g.

How much fat is in Waffles, plain, prepared from recipe?

Waffles, plain, prepared from recipe provides 14.1 g of total fat per 100 g.

What is Waffles, plain, prepared from recipe a good source of?

Waffles, plain, prepared from recipe is an excellent source of Selenium (84% DV), Riboflavin (B2) (27% DV), Thiamin (B1) (22% DV) and Calcium (20% DV) and a good source of Protein, Phosphorus, Niacin (B3), Iron, Folate (B9) and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.