⏱ 45 min totalWaffles with Raspberry & Chocolate Sauce
Per 1 serving · 199 g · 17 ingredients
of a 2,000 cal day
- Protein10g9% of calories
- Carbs63g53% of calories
- Fat21g39% of calories
- ✓ Cholesterol free
At a glance
One serving of Waffles with Raspberry & Chocolate Sauce (199 g) has 448 calories, with 10 g of protein, 63 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (53% of calories). It is high in protein (21% DV), dietary fiber (36% DV) and Vitamin E (27% DV). Keep an eye on saturated fat, which provides 52% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber36%
- Vitamin E27%
- Riboflavin (B2)34%
- Niacin23%
- Iron30%
Good source of
10–19% of the daily value
- Vitamin B612%
- Pantothenic acid11%
- Calcium19%
- Potassium10%
Watch
20%+ of the daily value
- Saturated fat52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Rolled oats
⅛ cup, whole Almonds
³⁄₁₆ cup Buckwheat
⁵⁄₁₆ cup Almond milk
⅝ tbsp Honey
⅜ tbsp Coconut oil
⅜ tsp Cinnamon
³⁄₁₆ tsp, ground Cardamom
³⁄₁₆ tsp Baking powder
⅛ tsp Vanilla extract- 🥄³⁄₁₆ dash Salt
³⁄₁₆ cup Raspberries
³⁄₁₆ tsp Lemon juice
³⁄₁₆ tsp Maple syrup- ⅜ tbsp Coconut oil
- ⅜ tbsp Maple syrup
³⁄₁₆ tbsp Cocoa powder
Directions
- 1
Blend almonds and rolled oats in a food processor until they reach a flour consistency, about 15-30 seconds.
- 2
Mix all waffle batter ingredients in a large bowl until well combined.
- 3
Grease and preheat waffle iron to a low setting to prevent burning. Cook waffles for 2-3 minutes, checking regularly.
- 4
Simmer raspberries, lemon juice, and maple syrup in a saucepan over medium heat until combined, about 10 minutes.
- 5
Prepare chocolate sauce by heating coconut oil, maple syrup, and cocoa powder in a saucepan until melted and combined.
- 6
Serve waffles with raspberry and chocolate sauce.
Vitamins & minerals
Amounts for 1 serving (199 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1 μg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 3 μg | 2% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 16 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 194 mg | 19% |
| Iron | 2 mg | 30% |
| Potassium | 472 mg | 10% |
| Magnesium | 150 mg | 36% |
| Phosphorus | 280 mg | 40% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 73% |
| Manganese | 2 mg | 86% |
| Selenium | 11 μg | 20% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 4 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 2 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 6 g | — |
| Galactose | 0.4 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0.1 g | — |
| Sucrose | 6 g | — |
| Theobromine | 22 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 448 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Waffles with Raspberry & Chocolate Sauce?
One serving of Waffles with Raspberry & Chocolate Sauce (1 serving) has 448 calories, which works out to 226 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Waffles with Raspberry & Chocolate Sauce high in protein?
It provides a solid 10 g of protein per serving (21% of the 50 g daily value), but protein supplies only 9% 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.
Is Waffles with Raspberry & Chocolate Sauce keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 53% 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 with Raspberry & Chocolate Sauce?
177 mg per serving.
How much sugar is in Waffles with Raspberry & Chocolate Sauce?
18 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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