Waffles
A crisp batter cake cooked in a patterned iron, eaten sweet or savoury.
Nutrition per 100 g
Standardised to 100 g of waffles for fair comparison. Typical serving: 1 waffle (75 g) — 218 kcal per 75 g serving.
| Nutrient | Per 100 g | Per serving (75 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 291 kcal | 218 kcal | 100 kcal |
| Protein | 7.9 g | 5.9 g | 2.7 g |
| Carbohydrate | 33.3 g | 25 g | 11.5 g |
| Fat | 14.1 g | 10.6 g | 4.9 g |
| Fibre | 1.6 g | 1.2 g | 0.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of waffles, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (75 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 401 µg | 301 µg | 45% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.62 mg | 0.47 mg | 4% |
| Vitamin K | 17.9 µg | 13.4 µg | 15% |
| Thiamin | 0.5 mg | 0.38 mg | 42% |
| Riboflavin | 0.67 mg | 0.5 mg | 52% |
| Niacin | 6.7 mg | 5 mg | 42% |
| Vitamin B6 | 0.97 mg | 0.73 mg | 57% |
| Folate | 96 µg | 72 µg | 24% |
| Vitamin B12 | 2.9 µg | 2.2 µg | 121% |
| Pantothenic acid | 0.24 mg | 0.18 mg | 5% |
| Minerals | |||
| Calcium | 279 mg | 209 mg | 21% |
| Iron | 6 mg | 4.5 mg | 33% |
| Magnesium | 19 mg | 14.3 mg | 5% |
| Phosphorus | 388 mg | 291 mg | 31% |
| Potassium | 126 mg | 94.5 mg | 3% |
| Sodium | 621 mg | 466 mg | 27% |
| Zinc | 0.48 mg | 0.36 mg | 4% |
| Selenium | 9.5 µg | 7.1 µg | 17% |
| Copper | 0.04 mg | 0.03 mg | 4% |
| Manganese | 0.22 mg | 0.17 mg | 10% |
Source: USDA FoodData Central — Waffles, buttermilk, frozen, ready-to-heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat waffles?
- Holds toppings well, so fruit and yogurt go further.
- Freezes and reheats in a toaster.
How to include it
- Serve with Greek yogurt and fruit.
- Make savoury with cheese and herbs in the batter.
Things to consider
- Higher in fat than pancakes because of the batter.
- Commercial versions can be high in sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Pancakes
A flour, egg and milk batter cooked on a griddle; a global breakfast format.
- kcal
- 233
- protein
- 6.7 g
- fibre
- 1.3 g
per 100 g · Typical serving: 2 pancakes (75 g)
Croissant
A laminated butter pastry eaten as a breakfast treat rather than a staple.
- kcal
- 405
- protein
- 8.2 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 croissant (57 g)
English Muffin
A flat griddled yeast roll, split and toasted for breakfast sandwiches.
- kcal
- 235
- protein
- 7.7 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 muffin (57 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.