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Protein Waffles⏱ 20 min total
Recipes

Protein Waffles

Per 1 serving · 111 g · 8 ingredients

Calories
195
10%
of a 2,000 cal day
  • Protein
    15g
    30% of calories
  • Carbs
    24g
    50% of calories
  • Fat
    4.3g
    20% of calories
Portion
  • ✓ Protein-dense
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Protein Waffles (111 g) has 195 calories, with 15 g of protein, 24 g of carbohydrates and 4.3 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (29% DV), iron (24% DV) and phosphorus (23% DV).

Per 100 g
175cal
medium energy density
Protein per 100 cal
7.5g
Net carbs
21g
carbs minus fiber
Fiber
2.8g
0.4 g sugar

High in

20%+ of the daily value

  • Protein29%
  • Iron24%
  • Phosphorus23%
  • Manganese57%
  • Selenium25%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Thiamine19%
  • Calcium13%
  • Magnesium12%
  • Zinc10%
  • Copper17%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 10 min
  1. 1

    In 1 bowl mix together oat flour, protein, flax, baking powder, and cinnamon. Mix until blended. Add in wet ingredients (milk, vanilla, egg white) and mix until blended.

  2. 2

    Allow batter to sit for 5 minutes allowing it to thicken up a bit.

  3. 3

    Cook on waffle maker until golden brown (about 5 minutes).

  4. 4

    Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (111 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.2 mg
1%
Vitamin K1 μg
1%
Thiamine0.2 mg
19%
Riboflavin (B2)0.1 mg
8%
Niacin1 mg
3%
Vitamin B60 mg
3%
Folate (B9)12 μg
3%
Vitamin B120 μg
1%
Pantothenic acid0.1 mg
2%
Choline11 mg
2%

Minerals

NutrientAmount% Daily Value
Calcium132 mg
13%
Iron2 mg
24%
Potassium192 mg
4%
Magnesium52 mg
12%
Phosphorus161 mg
23%
Zinc1 mg
10%
Copper0.2 mg
17%
Manganese1 mg
57%
Selenium14 μg
25%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.1 g—
Aspartic acid0.2 g—
Beta carotene0.3 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0.1 g—
Glutamic acid0.3 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene0 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.1 g—
Polyunsaturated fats1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 195 calories

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

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Protein Waffles?

One serving of Protein Waffles (1 serving) has 195 calories, which works out to 175 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Are Protein Waffles high in protein?

Yes. It has 15 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).

Are Protein Waffles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Protein Waffles?

137 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Protein Waffles?

0.4 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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