Calories in Waffle, whole grain, fast food / restaurant
Generic food Sweets and Desserts
Waffle, whole grain, fast food / restaurant contains 421 kcal per 100 g. A typical serving of 1 medium waffle (75 g) provides about 316 kcal.
Roughly 57% of its calories come from fat, with 34% from carbohydrates and 8% from protein (estimated with general energy factors).
That is more energy than the typical item in pancakes, waffles, french toast on FoodFactly, where the median is 273 kcal per 100 g across 53 foods.
100 g provides 39% of the Daily Value for Riboflavin (B2), 35% of the Daily Value for phosphorus and 30% of the Daily Value for Vitamin E.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 421 kcal | |
| Total fat C | 26.9 g | 34% |
| Saturated fat C | 5.1 g | 25% |
| Cholesterol C | 75 mg | 25% |
| Sodium C | 855 mg | 37% |
| Total carbohydrates C | 36.2 g | 13% |
| Dietary fiber C | 3.5 g | 13% |
| Total sugars C | 7.6 g | |
| Protein C | 8.6 g | 17% |
| Vitamin A C | 87 µg | 10% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.1 µg | 6% |
| Vitamin E C | 4.6 mg | 30% |
| Vitamin K C | 23.3 µg | 19% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.5 mg | 39% |
| Niacin (B3) C | 3.3 mg | 20% |
| Vitamin B6 C | 0.13 mg | 7% |
| Folate (B9) C | 48 µg | 12% |
| Vitamin B12 C | 0.44 µg | 18% |
| Choline C | 61.2 mg | 11% |
| Calcium C | 151 mg | 12% |
| Iron C | 3.5 mg | 19% |
| Magnesium C | 46 mg | 11% |
| Phosphorus C | 442 mg | 35% |
| Potassium C | 277 mg | 6% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.13 mg | 14% |
| Selenium C | 14.6 µg | 27% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8%
- Carbohydrates 34%
- Fat 57%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein8.6 gin the top quarter of pancakes, waffles, french toast (median 7.4 g)
- Fiber3.5 gin the top quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars7.6 gabove the median for pancakes, waffles, french toast (median 7.5 g)
- Fat26.9 gin the top quarter of pancakes, waffles, french toast (median 10.1 g)
- Saturated fat5.1 gin the top quarter of pancakes, waffles, french toast (median 2.7 g)
- Sodium855 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal2.1 gprotein density, useful for comparing foods with different calorie levels
- Water25.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 10.5 g |
|---|---|
| Polyunsaturated fat C | 8.9 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 7.9 g |
| SFA 4:0 C | 0.066 g |
| SFA 6:0 C | 0.048 g |
| SFA 8:0 C | 0.029 g |
| SFA 10:0 C | 0.07 g |
| SFA 12:0 C | 0.082 g |
| SFA 14:0 C | 0.27 g |
| SFA 16:0 C | 3.2 g |
| SFA 18:0 C | 1.1 g |
| MUFA 18:1 C | 10.1 g |
| PUFA 18:3 C | 0.98 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.15 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.15 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 15 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 124 µg |
| Retinol C | 86 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 25.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 18 µg |
| Folate, food C | 17 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Waffle
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Waffle, buttermilk, frozen, ready-to-heat, toasted Cooked | 309 | 7.4 g | 48.4 g | 9.5 g |
| Waffle, buttermilk, frozen, ready-to-heat, microwaved Cooked | 289 | 6.9 g | 44.2 g | 9.4 g |
| Waffle, plain, frozen, ready-to-heat, microwave Frozen | 298 | 6.7 g | 45.4 g | 9.9 g |
| Waffle, NFS | 309 | 7.4 g | 48.4 g | 9.5 g |
| Waffle, plain, frozen Frozen | 309 | 7.4 g | 48.4 g | 9.5 g |
| Waffle, plain, reduced fat | 292 | 9.7 g | 46.8 g | 7.4 g |
| Waffle, fruit, frozen Frozen | 296 | 7.1 g | 46.6 g | 9.1 g |
| Waffle, chocolate, frozen Frozen | 320 | 7.4 g | 48.9 g | 10.5 g |
| Waffle, whole grain, frozen Frozen | 289 | 6.8 g | 46.7 g | 8.4 g |
| Waffle, whole grain, reduced fat | 257 | 7.1 g | 49.2 g | 3.6 g |
| Waffle, whole grain, fruit, frozen Frozen | 278 | 6.5 g | 45.1 g | 8 g |
| Waffle, plain, fast food / restaurant | 428 | 8.2 g | 38.9 g | 26.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brioche | 427 | 9 g | 36.3 g | 27.5 g |
| Fritter, corn | 404 | 7.4 g | 33.6 g | 27.1 g |
| Baklava | 440 | 6.6 g | 37.6 g | 29.3 g |
| Fritter, fruit | 403 | 6.3 g | 37.3 g | 25.6 g |
| Danish pastry, with cheese | 374 | 8 g | 37.2 g | 21.9 g |
| Pastry, puff, custard or cream filled, iced or not iced | 410 | 5.7 g | 30.1 g | 29.7 g |
| Biscuit, cheese | 374 | 8.7 g | 38.8 g | 20.4 g |
| Croissant | 406 | 8.2 g | 45.8 g | 21 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in waffle?
100 g of waffle has 421 kcal. 1 medium waffle (75 g): about 316 kcal. 1 surface inch (2.5 g): about 11 kcal. 1 surface inch, Belgian waffle (3.7 g): about 16 kcal.
How much protein is in waffle?
Waffle contains 8.6 g of protein per 100 g (17% of the 50 g Daily Value), or 6.5 g in 1 medium waffle (75 g). About 8% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is among the highest quarter (median 7.4 g).
How many carbs are in waffle?
Waffle has 36.2 g of total carbohydrates per 100 g, including 3.5 g of fiber and 7.6 g of sugars.
How much fat is in waffle?
Waffle contains 26.9 g of fat per 100 g, of which 5.1 g is saturated (25% of the Daily Value).
What vitamins and minerals does waffle contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (39% DV), phosphorus (35% DV), Vitamin E (30% DV), selenium (27% DV) and Niacin (B3) (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in waffle?
100 g contains 855 mg of sodium, 37% of the 2,300 mg Daily Value.
Does waffle have the same nutrition not specified and cooked?
No. Per 100 g, waffle, whole grain, fast food / restaurant has 421 kcal, while waffle, buttermilk, frozen, ready-to-heat, toasted has 309 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708323. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.