⏱ 23 min totalCoconut Flour Waffles
Per 1 serving · 85 g · 7 ingredients
of a 2,000 cal day
- Protein8g15% of calories
- Carbs4.3g8% of calories
- Fat19g78% of calories
- ✓ Keto-friendly
At a glance
One serving of Coconut Flour Waffles (85 g) has 219 calories, with 8 g of protein, 4.3 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (78% of calories). It is high in Vitamin A (21% DV), riboflavin (b2) (20% DV) and Vitamin B12 (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 44%, 55% and 80% of the daily value.
High in
20%+ of the daily value
- Vitamin A21%
- Riboflavin (B2)20%
- Vitamin B1222%
- Choline31%
- Selenium32%
Good source of
10–19% of the daily value
- Pantothenic acid18%
- Iron18%
- Phosphorus17%
Watch
20%+ of the daily value
- Sodium44%
- Saturated fat55%
- Cholesterol80%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 extra large Egg
1 tbsp Butter- 🥄¹⁄₁₆ cup Coconut flour
- 🥄⅜ tsp Salt
- 🥄0.03 tsp Baking soda
¹⁄₁₆ cup Coconut milk
¹⁄₁₆ tbsp Honey
Directions
- 1
Preheat your waffle maker.
- 2
In a large bowl, beat the eggs with an electric mixer for 30 seconds, or until well combined.
- 3
Gradually add the melted butter to the eggs while mixing.
- 4
Add the coconut flour, salt, baking soda, and coconut milk.
- 5
Mix with the hand mixer on low speed for about 15-20 seconds, or until the batter is just combined. Avoid overmixing.
- 6
Once the waffle maker is hot, cook the waffles according to the manufacturer's instructions.
- 7
Serve with honey and enjoy!
Vitamins & minerals
Amounts for 1 serving (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 187 μg | 21% |
| Vitamin C | 0.1 mg | 0% |
| Vitamin D | 1 μg | 9% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.1 mg | 7% |
| Folate (B9) | 28 μg | 7% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 168 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 39 mg | 4% |
| Iron | 1 mg | 18% |
| Potassium | 97 mg | 2% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 121 mg | 17% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 3% |
| Selenium | 17 μg | 32% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 22 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 185 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 219 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Coconut Flour Waffles?
One serving of Coconut Flour Waffles (1 serving) has 219 calories, which works out to 256 calories per 100 g. That is about 11% of a 2,000-calorie day.
Are Coconut Flour Waffles high in protein?
Not especially. It has 8 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Coconut Flour Waffles keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 8% of calories.
How much sodium is in Coconut Flour Waffles?
1002 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Coconut Flour Waffles?
1.3 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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