Calories in Waffle, whole grain
Generic food Sweets and Desserts
Waffle, whole grain contains 364 kcal per 100 g. A typical serving of 1 medium waffle (75 g) provides about 273 kcal.
Roughly 47% of its calories come from fat, with 42% from carbohydrates and 10% 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 41% of the Daily Value for Riboflavin (B2), 38% of the Daily Value for phosphorus and 28% of the Daily Value for selenium.
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 | 364 kcal | |
| Total fat C | 19.2 g | 25% |
| Saturated fat C | 4.2 g | 21% |
| Cholesterol C | 80 mg | 27% |
| Sodium C | 847 mg | 37% |
| Total carbohydrates C | 38.6 g | 14% |
| Dietary fiber C | 3.8 g | 14% |
| Total sugars C | 8.1 g | |
| Protein C | 9.2 g | 18% |
| Vitamin A C | 93 µg | 10% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.2 µg | 6% |
| Vitamin E C | 3 mg | 20% |
| Vitamin K C | 15.3 µg | 13% |
| Thiamin (B1) C | 0.2 mg | 16% |
| Riboflavin (B2) C | 0.54 mg | 41% |
| Niacin (B3) C | 3.5 mg | 22% |
| Vitamin B6 C | 0.13 mg | 8% |
| Folate (B9) C | 52 µg | 13% |
| Vitamin B12 C | 0.46 µg | 19% |
| Choline C | 65.4 mg | 12% |
| Calcium C | 162 mg | 12% |
| Iron C | 3.7 mg | 21% |
| Magnesium C | 50 mg | 12% |
| Phosphorus C | 473 mg | 38% |
| Potassium C | 295 mg | 6% |
| Zinc C | 1.3 mg | 11% |
| Copper C | 0.14 mg | 15% |
| Selenium C | 15.6 µg | 28% |
% 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 10%
- Carbohydrates 42%
- Fat 47%
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
- Protein9.2 gin the top quarter of pancakes, waffles, french toast (median 7.4 g)
- Fiber3.8 gin the top quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars8.1 gabove the median for pancakes, waffles, french toast (median 7.5 g)
- Fat19.2 gin the top quarter of pancakes, waffles, french toast (median 10.1 g)
- Saturated fat4.2 gin the top quarter of pancakes, waffles, french toast (median 2.7 g)
- Sodium847 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water30.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 7.1 g |
|---|---|
| Polyunsaturated fat C | 5.9 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 | 5.2 g |
| SFA 4:0 C | 0.07 g |
| SFA 6:0 C | 0.052 g |
| SFA 8:0 C | 0.032 g |
| SFA 10:0 C | 0.075 g |
| SFA 12:0 C | 0.087 g |
| SFA 14:0 C | 0.29 g |
| SFA 16:0 C | 2.5 g |
| SFA 18:0 C | 0.86 g |
| MUFA 18:1 C | 6.9 g |
| PUFA 18:3 C | 0.62 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.13 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.094 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 16 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 132 µg |
| Retinol C | 92 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 30.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 20 µg |
| Folate, food C | 19 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 |
|---|---|---|---|---|
| Biscuit, cheese | 374 | 8.7 g | 38.8 g | 20.4 g |
| Biscuit, wheat | 362 | 7.5 g | 43.9 g | 18.2 g |
| Biscuit, NFS | 370 | 7.1 g | 42.8 g | 18.9 g |
| Biscuit, from fast food / restaurant | 370 | 7.1 g | 42.8 g | 18.9 g |
| Danish pastry, with cheese | 374 | 8 g | 37.2 g | 21.9 g |
| Biscuit with fruit | 363 | 6.7 g | 46.5 g | 17 g |
| Croissant | 406 | 8.2 g | 45.8 g | 21 g |
| Pancakes, whole grain, fast food / restaurant | 299 | 7.6 g | 31.8 g | 15.8 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 364 kcal. 1 medium waffle (75 g): about 273 kcal. 1 surface inch (2.5 g): about 9 kcal. 1 surface inch, Belgian waffle (3.7 g): about 13 kcal.
How much protein is in waffle?
Waffle contains 9.2 g of protein per 100 g (18% of the 50 g Daily Value), or 6.9 g in 1 medium waffle (75 g). About 10% 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 38.6 g of total carbohydrates per 100 g, including 3.8 g of fiber and 8.1 g of sugars.
How much fat is in waffle?
Waffle contains 19.2 g of fat per 100 g, of which 4.2 g is saturated (21% 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) (41% DV), phosphorus (38% DV), selenium (28% DV), Niacin (B3) (22% DV) and iron (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in waffle?
100 g contains 847 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 has 364 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 2708329. 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.