Waffles nutrition facts

Per 35 g · 35 g

Calories

100

5%
of a 2,000 cal day

Protein
2.3g
9% of calories
Carbs
15g
60% of calories
Fat
3.4g
31% of calories

Portion

✓ Low saturated fat

At a glance

One serving of Waffles (35 g, 35 g) has 100 calories, with 2.3 g of protein, 15 g of carbohydrates and 3.4 g of fat. Most of its energy comes from carbs (60% of calories). It is high in Vitamin B6 (24% DV), Vitamin B12 (43% DV) and iron (25% DV).

Per 100 g

285cal

medium energy density

Protein per 100 cal

2.3g

Net carbs

14g

carbs minus fiber

Fiber

0.8g

1.7 g sugar

High in

20%+ of the daily value

Vitamin B624%
Vitamin B1243%
Iron25%

Good source of

10–19% of the daily value

Vitamin A15%
Thiamine18%
Riboflavin (B2)17%
Niacin17%
Calcium11%
Phosphorus18%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 35 g (35 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	133 μg	15%
Vitamin C	0 mg	0%
Vitamin E	0.4 mg	2%
Vitamin K	3 μg	2%
Thiamine	0.2 mg	18%
Riboflavin (B2)	0.2 mg	17%
Niacin	3 mg	17%
Vitamin B6	0.3 mg	24%
Folate (B9)	24 μg	6%
Vitamin B12	1 μg	43%
Pantothenic acid	0.1 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	108 mg	11%
Iron	2 mg	25%
Potassium	44 mg	1%
Magnesium	8 mg	2%
Phosphorus	126 mg	18%
Zinc	0.2 mg	2%
Copper	0 mg	2%
Manganese	0.1 mg	3%
Selenium	4 μg	8%

Full breakdown · 38 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha carotene	0 μg	—
Arginine	0.1 g	—
Aspartic acid	0.1 g	—
Beta carotene	0.4 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0 g	—
Isoleucine	0.1 g	—
Lactose	1 g	—
Leucine	0.2 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	0.1 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	133 μg	—
Serine	0.1 g	—
Starch	12 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0.1 g	—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 100 calories

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

19min
Walking (3.5 mph)
12min
Cycling (moderate)
8min
Running (6 mph)
14min
Swimming laps

Common questions

How many calories are in Waffles?

One serving of Waffles (35 g) has 100 calories, which works out to 285 calories per 100 g. That is about 5% of a 2,000-calorie day.

Are Waffles high in protein?

Not especially. It has 2.3 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Waffles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Waffles?

223 mg per serving.

How much sugar is in Waffles?

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

Nutrition Facts

Serving size35 g (35 g)

Calories100

% Daily Value*

Total fat 3.4g	4%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 4.9mg	2%
Sodium 223mg	10%
Total carbohydrate 15g	5%
Dietary fiber 0.8g	3%
Total sugars 1.7g
Protein 2.3g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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