Calories in Waffle, whole grain, frozen
Generic food Frozen Sweets and Desserts
Waffle, whole grain, frozen contains 289 kcal per 100 g. A typical serving of 1 miniature/bite size waffle (10 g) provides about 29 kcal.
Roughly 65% of its calories come from carbohydrates, with 26% from fat and 9% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 64% of the Daily Value for Vitamin B12, 53% of the Daily Value for selenium and 36% of the Daily Value for Riboflavin (B2).
These values are for the frozen food. Raw and other preparations have their own values, listed separately below.
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 | 289 kcal | |
| Total fat C | 8.4 g | 11% |
| Saturated fat C | 1.4 g | 7% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 529 mg | 23% |
| Total carbohydrates C | 46.7 g | 17% |
| Dietary fiber C | 4.1 g | 15% |
| Total sugars C | 4.1 g | |
| Protein C | 6.8 g | 14% |
| Vitamin A C | 140 µg | 16% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.3 mg | 9% |
| Vitamin K C | 8.2 µg | 7% |
| Thiamin (B1) C | 0.33 mg | 27% |
| Riboflavin (B2) C | 0.46 mg | 36% |
| Niacin (B3) C | 5.4 mg | 34% |
| Vitamin B6 C | 0.54 mg | 32% |
| Folate (B9) C | 71 µg | 18% |
| Vitamin B12 C | 1.5 µg | 64% |
| Choline C | 14 mg | 3% |
| Calcium C | 136 mg | 10% |
| Iron C | 6.1 mg | 34% |
| Magnesium C | 62 mg | 15% |
| Phosphorus C | 272 mg | 22% |
| Potassium C | 156 mg | 3% |
| Zinc C | 1.1 mg | 10% |
| Copper C | 0.18 mg | 20% |
| Selenium C | 29 µg | 53% |
% 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 9%
- Carbohydrates 65%
- Fat 26%
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
- Protein6.8 gbelow the median for pancakes, waffles, french toast (median 7.4 g)
- Fiber4.1 gin the top quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars4.1 gin the lowest quarter of pancakes, waffles, french toast (median 7.5 g)
- Fat8.4 gbelow the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat1.4 gbelow the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium529 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water36.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.8 g |
|---|---|
| Polyunsaturated fat C | 3.3 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 | 2.9 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0.001 g |
| SFA 8:0 C | 0.02 g |
| SFA 10:0 C | 0.022 g |
| SFA 12:0 C | 0.28 g |
| SFA 14:0 C | 0.099 g |
| SFA 16:0 C | 0.69 g |
| SFA 18:0 C | 0.19 g |
| MUFA 18:1 C | 2.7 g |
| PUFA 18:3 C | 0.35 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.018 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.04 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 22 µg |
| Retinol C | 140 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 36.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 36 µg |
| Folate, food C | 10 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 1.4 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, 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 |
| Waffle, chocolate, fast food / restaurant | 480 | 8.6 g | 46.1 g | 28.9 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 |
|---|---|---|---|---|
| Pancakes, whole grain, frozen Frozen | 232 | 5.5 g | 38.6 g | 6.8 g |
| Pancakes, plain, frozen Frozen | 233 | 5.2 g | 37.8 g | 6.8 g |
| Pancakes, fruit, frozen Frozen | 224 | 5 g | 36.5 g | 6.5 g |
| Pancakes, chocolate, frozen Frozen | 248 | 5.4 g | 38.8 g | 8 g |
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| Cornbread muffin, stick, round, made from home recipe | 307 | 7 g | 45.9 g | 10.5 g |
| Bread, Boston Brown | 274 | 10.7 g | 47.5 g | 4.5 g |
| Biscuit, from refrigerated dough | 324 | 6.8 g | 49 g | 11.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen waffle?
100 g of frozen waffle has 289 kcal. 1 miniature/bite size waffle (10 g): about 29 kcal. 1 stick (35 g): about 101 kcal. 1 waffle (40 g): about 116 kcal.
How much protein is in frozen waffle?
Frozen waffle contains 6.8 g of protein per 100 g (14% of the 50 g Daily Value), or 0.68 g in 1 miniature/bite size waffle (10 g). About 9% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is below the median (median 7.4 g).
How many carbs are in frozen waffle?
Frozen waffle has 46.7 g of total carbohydrates per 100 g, including 4.1 g of fiber and 4.1 g of sugars.
How much fat is in frozen waffle?
Frozen waffle contains 8.4 g of fat per 100 g, of which 1.4 g is saturated (7% of the Daily Value).
What vitamins and minerals does frozen waffle contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (64% DV), selenium (53% DV), Riboflavin (B2) (36% DV), iron (34% DV) and Niacin (B3) (34% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen waffle?
100 g contains 529 mg of sodium, 23% of the 2,300 mg Daily Value.
Does waffle have the same nutrition frozen and cooked?
No. Per 100 g, waffle, whole grain, frozen has 289 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 2708317. 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.