Waffles (plain, frozen, ready-to-heat, toasted) nutrition facts
Per 2 waffles, round · 66 g
of a 2,000 cal day
- Protein4.7g9% of calories
- Carbs33g63% of calories
- Fat6.3g28% of calories
At a glance
One serving of Waffles (plain, frozen, ready-to-heat, toasted) (2 waffles, round, 66 g) has 206 calories, with 4.7 g of protein, 33 g of carbohydrates and 6.3 g of fat. Most of its energy comes from carbs (63% of calories). It is high in Vitamin A (29% DV), thiamine (29% DV) and riboflavin (b2) (36% DV). Keep an eye on sodium, which provides 21% of the daily value.
High in
20%+ of the daily value
- Vitamin A29%
- Thiamine29%
- Riboflavin (B2)36%
- Niacin37%
- Vitamin B653%
- Vitamin B1280%
Good source of
10–19% of the daily value
- Folate (B9)12%
- Selenium15%
Watch
20%+ of the daily value
- Sodium21%
Vitamins & minerals
Amounts for 2 waffles, round (66 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 263 μg | 29% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 4 μg | 4% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 50 μg | 12% |
| Vitamin B12 | 2 μg | 80% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 19 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 203 mg | 20% |
| Iron | 5 mg | 57% |
| Potassium | 95 mg | 2% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 283 mg | 40% |
| Zinc | 0.3 mg | 3% |
| Copper | 0 mg | 2% |
| Manganese | 0.2 mg | 9% |
| Selenium | 8 μg | 15% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 1 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 | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 1 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 263 μg | — |
| Serine | 0.2 g | — |
| Starch | 27 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
100 calWaffles1 serving−106 cal
218 calWaffles (plain, prepared from recipe)1 waffle, round+12 cal
140 calHoney Stinger Energy Waffle, Cookie & Cream1 waffle−66 cal
160 calEvergreen Waffles, Zucchini Carrot Cake, Mini3 Waffles−46 cal
220 calSt. Pierre Brioche Waffles1 brioche waffle+14 cal
150 calKashi Cereal, Chocolate Waffle Bites1 cup−56 cal
Burning 206 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Waffles (plain, frozen, ready-to-heat, toasted)?
One serving of Waffles (plain, frozen, ready-to-heat, toasted) (2 waffles, round) has 206 calories, which works out to 312 calories per 100 g. That is about 10% of a 2,000-calorie day.
Are Waffles (plain, frozen, ready-to-heat, toasted) high in protein?
Not especially. It has 4.7 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 (plain, frozen, ready-to-heat, toasted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 63% 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 (plain, frozen, ready-to-heat, toasted)?
482 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Waffles (plain, frozen, ready-to-heat, toasted)?
3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
