⏱ 45 min total

Whole Wheat Blueberry Waffles

Name: Whole Wheat Blueberry Waffles
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 1 serving
Ingredients: ¼ cup Whole wheat flour; ⅛ tbsp Baking powder; ⁷⁄₁₆ tsp Granulated sugar; ¹⁄₁₆ tsp Salt; ⁵⁄₁₆ large yolk (separated from white) Egg yolk; ¼ cup 2% milk; ⅛ tsp Vanilla extract; ¹⁄₁₆ cup Applesauce; ⁵⁄₁₆ large Egg white; ⁵⁄₁₆ cup, unthawed Blueberries

Per 1 serving · 172 g · 10 ingredients

Calories

193

10%
of a 2,000 cal day

Protein
8g
16% of calories
Carbs
35g
68% of calories
Fat
3.6g
16% of calories

Portion

At a glance

One serving of Whole Wheat Blueberry Waffles (172 g) has 193 calories, with 8 g of protein, 35 g of carbohydrates and 3.6 g of fat. Most of its energy comes from carbs (68% of calories). It is high in calcium (21% DV), iron (20% DV) and phosphorus (33% DV).

Per 100 g

112cal

low energy density

Protein per 100 cal

4.2g

Net carbs

30g

carbs minus fiber

Fiber

4.6g

11 g sugar

High in

20%+ of the daily value

Calcium21%
Iron20%
Phosphorus33%
Manganese56%
Selenium45%

Good source of

10–19% of the daily value

Dietary fiber16%
Thiamine16%
Riboflavin (B2)19%
Niacin11%
Vitamin B615%
Vitamin B1218%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 35 min

1
Preheat a waffle maker and spray with non-stick spray.
2
In a large mixing bowl, stir together flour, baking powder, sugar, and salt.
3
In a small mixing bowl, beat egg yolks, milk, vanilla, and applesauce together.
4
Add the wet ingredients to the flour mixture all at once, stirring until just blended.
5
In a small mixer bowl, beat egg whites until stiff peaks form. Gently fold the beaten egg whites and blueberries into the batter, being careful not to overmix.
6
Pour batter onto the preheated waffle maker and cook according to the waffle maker's specifications.
7
To keep waffles warm while making the batch, preheat the oven to 200°F and place the cooked waffles on a wire rack.

Vitamins & minerals

Amounts for 1 serving (172 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	53 μg	6%
Vitamin C	5 mg	5%
Vitamin D	1 μg	7%
Vitamin E	1 mg	4%
Vitamin K	8 μg	7%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.2 mg	19%
Niacin	2 mg	11%
Vitamin B6	0.2 mg	15%
Folate (B9)	27 μg	7%
Vitamin B12	0.4 μg	18%
Pantothenic acid	1 mg	12%
Choline	62 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	211 mg	21%
Iron	2 mg	20%
Potassium	253 mg	5%
Magnesium	52 mg	12%
Phosphorus	233 mg	33%
Zinc	1 mg	11%
Copper	0.1 mg	15%
Manganese	1 mg	56%
Selenium	25 μg	45%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	0.4 g	—
Aspartic acid	1 g	—
Beta carotene	21 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	3 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	52 μg	—
Serine	0.4 g	—
Starch	17 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 193 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 Whole Wheat Blueberry Waffles?

One serving of Whole Wheat Blueberry Waffles (1 serving) has 193 calories, which works out to 112 calories per 100 g. That is about 9.6% of a 2,000-calorie day.

Are Whole Wheat Blueberry Waffles high in protein?

Not especially. It has 8 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Whole Wheat Blueberry Waffles keto-friendly?

It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 68% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Whole Wheat Blueberry Waffles?

423 mg per serving.

How much sugar is in Whole Wheat Blueberry Waffles?

11 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 size1 serving (172 g)

Calories193

% Daily Value*

Total fat 3.6g	5%
Saturated fat 1.4g	7%
Trans fat 0.1g
Cholesterol 58mg	19%
Sodium 423mg	18%
Total carbohydrate 35g	13%
Dietary fiber 4.6g	16%
Total sugars 11g
Protein 8g

* 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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