Waffles (plain, frozen, ready-to-heat, microwaved) nutrition facts
Per 1 waffle, round · 32 g
of a 2,000 cal day
- Protein2.1g9% of calories
- Carbs15g61% of calories
- Fat3.2g30% of calories
- ✓ Low saturated fat
At a glance
One serving of Waffles (plain, frozen, ready-to-heat, microwaved) (1 waffle, round, 32 g) has 95 calories, with 2.1 g of protein, 15 g of carbohydrates and 3.2 g of fat. Most of its energy comes from carbs (61% of calories). It is high in Vitamin B6 (25% DV), Vitamin B12 (29% DV) and iron (23% DV).
High in
20%+ of the daily value
- Vitamin B625%
- Vitamin B1229%
- Iron23%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)16%
- Niacin16%
- Phosphorus19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 waffle, round (32 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 2 mg | 16% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 21 μg | 5% |
| Vitamin B12 | 1 μg | 29% |
| Pantothenic acid | 0.1 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 2 mg | 23% |
| Potassium | 47 mg | 1% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 131 mg | 19% |
| Zinc | 0.1 mg | 1% |
| Copper | 0 mg | 1% |
| Manganese | 0 mg | 2% |
| Selenium | 4 μg | 7% |
Full breakdown · 11 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Lactose | 0.5 g | — |
| Maltose | 0.1 g | — |
| Monounsaturated fats | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Starch | 12 g | — |
| Sucrose | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Honey Stinger Energy Waffle, Cookie & Cream467
- St. Pierre Brioche Waffles440
- Kashi Cereal, Chocolate Waffle Bites385
- Waffles (plain, frozen, ready-to-heat, microwaved)298
- Waffles (plain, prepared from recipe)291
- Waffles285
- Evergreen Waffles, Zucchini Carrot Cake, Mini188
Similar foods
100 calWaffles1 serving+5 cal
218 calWaffles (plain, prepared from recipe)1 waffle, round+123 cal
140 calHoney Stinger Energy Waffle, Cookie & Cream1 waffle+45 cal
160 calEvergreen Waffles, Zucchini Carrot Cake, Mini3 Waffles+65 cal
220 calSt. Pierre Brioche Waffles1 brioche waffle+125 cal
150 calKashi Cereal, Chocolate Waffle Bites1 cup+55 cal
Burning 95 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 11minCycling (moderate)
- 8minRunning (6 mph)
- 13minSwimming laps
Common questions
How many calories are in Waffles (plain, frozen, ready-to-heat, microwaved)?
One serving of Waffles (plain, frozen, ready-to-heat, microwaved) (1 waffle, round) has 95 calories, which works out to 298 calories per 100 g. That is about 4.8% of a 2,000-calorie day.
Are Waffles (plain, frozen, ready-to-heat, microwaved) high in protein?
Not especially. It has 2.1 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, microwaved) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 61% 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, microwaved)?
218 mg per serving.
How much sugar is in Waffles (plain, frozen, ready-to-heat, microwaved)?
1.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
