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Basic Chaffle⏱ 10 min total
Recipes

Basic Chaffle

Per 1 serving · 106 g · 2 ingredients

Calories
214
11%
of a 2,000 cal day
  • Protein
    20g
    38% of calories
  • Carbs
    1.9g
    4% of calories
  • Fat
    14g
    59% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Basic Chaffle (106 g) has 214 calories, with 20 g of protein, 1.9 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (40% DV), riboflavin (b2) (31% DV) and Vitamin B12 (38% DV). Keep an eye on saturated fat and cholesterol, which provide 36% and 74% of the daily value.

Per 100 g
202cal
medium energy density
Protein per 100 cal
9.3g
Net carbs
2g
carbs minus fiber
Fiber
0g
0.8 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Riboflavin (B2)31%
  • Vitamin B1238%
  • Choline28%
  • Calcium47%
  • Phosphorus51%

Good source of

10–19% of the daily value

  • Vitamin A17%
  • Vitamin B610%
  • Pantothenic acid16%
  • Iron13%

Watch

20%+ of the daily value

  • Saturated fat36%
  • Cholesterol74%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 5 min
  1. 1

    Beat the egg in a bowl and mix in the shredded mozzarella cheese until well combined.

  2. 2

    Pour the mixture onto a preheated waffle iron and cook for 3-5 minutes, or until golden brown and cooked through.

Vitamins & minerals

Amounts for 1 serving (106 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A151 μg
17%
Vitamin C0 mg
0%
Vitamin D1 μg
8%
Vitamin E1 mg
4%
Vitamin K1 μg
1%
Thiamine0 mg
3%
Riboflavin (B2)0.4 mg
31%
Niacin0.1 mg
1%
Vitamin B60.1 mg
10%
Folate (B9)29 μg
7%
Vitamin B121 μg
38%
Pantothenic acid1 mg
16%
Choline156 mg
28%

Minerals

NutrientAmount% Daily Value
Calcium466 mg
47%
Iron1 mg
13%
Potassium116 mg
2%
Magnesium19 mg
4%
Phosphorus358 mg
51%
Zinc2 mg
20%
Copper0 mg
5%
Manganese0 mg
1%
Selenium23 μg
43%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene23 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid4 g—
Glycine0.5 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol149 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 214 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 41min
    Walking (3.5 mph)
  • 26min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 30min
    Swimming laps

Common questions

How many calories are in Basic Chaffle?

One serving of Basic Chaffle (1 serving) has 214 calories, which works out to 202 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Basic Chaffle high in protein?

Yes. It has 20 g of protein per serving, and 38% of its calories come from protein (9.3 g of protein per 100 calories).

Is Basic Chaffle keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 4% of calories.

How much sodium is in Basic Chaffle?

418 mg per serving.

How much sugar is in Basic Chaffle?

0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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