⏱ 12 min totalCoconut Flour Protein Waffles
Per 1 serving · 151 g · 6 ingredients
of a 2,000 cal day
- Protein16g13% of calories
- Carbs13g11% of calories
- Fat39g75% of calories
At a glance
One serving of Coconut Flour Protein Waffles (151 g) has 467 calories, with 16 g of protein, 13 g of carbohydrates and 39 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (31% DV), dietary fiber (27% DV) and riboflavin (b2) (35% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 20%, 146% and 124% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber27%
- Riboflavin (B2)35%
- Vitamin B1237%
- Pantothenic acid31%
- Choline53%
Good source of
10–19% of the daily value
- Vitamin A18%
- Vitamin D13%
- Vitamin B613%
- Folate (B9)12%
- Zinc12%
- Manganese16%
Watch
20%+ of the daily value
- Sodium20%
- Saturated fat146%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg
¼ tbsp Cinnamon- 🥄⅛ cup Coconut flour
- 🥄⅛ tsp Salt
¾ tsp Vanilla extract
⅛ cup Coconut oil
Directions
- 1
Crack eggs and mix with dry ingredients, melt coconut oil and mix in. When thoroughly combined, put mixture in waffle iron following waffle iron directions. Makes approximately two 4 square waffles.
Vitamins & minerals
Amounts for 1 serving (151 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 4% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 47 μg | 12% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 294 mg | 53% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 86 mg | 9% |
| Iron | 3 mg | 37% |
| Potassium | 151 mg | 3% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 199 mg | 28% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.4 mg | 16% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 467 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 89minWalking (3.5 mph)
- 56minCycling (moderate)
- 39minRunning (6 mph)
- 66minSwimming laps
Common questions
How many calories are in Coconut Flour Protein Waffles?
One serving of Coconut Flour Protein Waffles (1 serving) has 467 calories, which works out to 310 calories per 100 g. That is about 23% of a 2,000-calorie day.
Are Coconut Flour Protein Waffles high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Coconut Flour Protein Waffles keto-friendly?
It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut Flour Protein Waffles?
468 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Coconut Flour Protein Waffles?
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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