⏱ 87 min totalOmega Waffles
Per 1 serving · 238 g · 13 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs23g22% of calories
- Fat28g61% of calories
At a glance
One serving of Omega Waffles (238 g) has 394 calories, with 18 g of protein, 23 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (36% DV), dietary fiber (34% DV) and thiamine (24% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein36%
- Dietary fiber34%
- Thiamine24%
- Riboflavin (B2)37%
- Vitamin B622%
- Vitamin B1246%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin C13%
- Vitamin D11%
- Vitamin K11%
- Folate (B9)16%
- Zinc18%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ½ tbsp, ground Flaxseed
⅛ cup pieces or chips English walnuts- 🥄⅛ cup Almond flour
¼ tbsp Cinnamon- 🥄¹⁄₁₆ tsp Salt
¼ package Stevia sweetener
1 large Egg
¼ cup Soymilk
¼ tsp Baking powder
½ spray , about 1/3 second Cooking spray
1 tbsp Greek yogurt
¼ cup Blueberries
¼ cup Raspberries
Directions
- 1
Combine flaxseed, walnuts, almond flour, cinnamon, salt, and stevia in a blender or food processor. Process until the nuts are finely ground and the mixture is sandy.
- 2
Whisk eggs with half of the soymilk in a large bowl. Stir in the ground nut-flax mixture until evenly combined. Cover and refrigerate for at least 1 hour or up to overnight.
- 3
When ready to cook, whisk in the baking powder and the remaining soymilk until just combined, being care not to overmix.
- 4
Preheat your waffle iron to high. Lightly grease with cooking spray, then cook the batter until the waffles are set and light brown. Repeat with remaining batter.
- 5
Alternatively, if no waffle iron is available, lightly grease a hot nonstick skillet over medium heat. Drop heaping tablespoons of batter, cook 2–3 minutes until browned underneath, flip, and cook until set. Repeat with remaining batter.
- 6
Serve warm with Greek yogurt, blueberries, and raspberries.
Vitamins & minerals
Amounts for 1 serving (238 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 116 μg | 13% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 63 μg | 16% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 184 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 298 mg | 30% |
| Iron | 3 mg | 37% |
| Potassium | 399 mg | 8% |
| Magnesium | 92 mg | 22% |
| Phosphorus | 304 mg | 43% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 61% |
| Manganese | 2 mg | 66% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 21 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 | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.3 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 12 g | — |
| Proline | 0.5 g | — |
| Retinol | 114 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 1 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 394 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 75minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Omega Waffles?
One serving of Omega Waffles (1 serving) has 394 calories, which works out to 166 calories per 100 g. That is about 20% of a 2,000-calorie day.
Are Omega Waffles high in protein?
It provides a solid 18 g of protein per serving (36% of the 50 g daily value), but protein supplies only 17% 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 Omega Waffles keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Omega Waffles?
377 mg per serving.
How much sugar is in Omega Waffles?
9 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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