Calories in Waffle, grano entero, grasa reducida
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Waffle, grano entero, grasa reducida contains 257 kcal per 100 g. A typical serving of 1 miniature/bite size waffle (10 g) provides about 26 kcal.
Roughly 76% of its calories come from carbohydrates, with 12% from fat and 11% from protein (estimated with general energy factors).
That is close to the median for panqueques, gofres, tostadas francesas on FoodFactly (273 kcal per 100 g).
100 g provides 68% of the Daily Value for Vitamina B12, 55% of the Daily Value for selenio and 37% of the Daily Value for Riboflavin (B2).
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 | 257 kcal | |
| Total fat C | 3,6 g | 5% |
| Saturated fat C | 0,71 g | 4% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 557 mg | 24% |
| Total carbohydrates C | 49,2 g | 18% |
| Dietary fiber C | 4,3 g | 15% |
| Total sugars C | 4,3 g | |
| Protein C | 7,1 g | 14% |
| Vitamina A C | 147 µg | 16% |
| Vitamina C C | 0 mg | 0% |
| Vitamina D C | 0 µg | 0% |
| Vitamina E C | 0,41 mg | 3% |
| Vitamina K C | 3,3 µg | 3% |
| Thiamin (B1) C | 0,34 mg | 29% |
| Riboflavin (B2) C | 0,49 mg | 37% |
| Niacin (B3) C | 5,7 mg | 36% |
| Vitamina B6 C | 0,57 mg | 34% |
| Folate (B9) C | 75 µg | 19% |
| Vitamina B12 C | 1,6 µg | 68% |
| Choline C | 14,7 mg | 3% |
| Calcio C | 143 mg | 11% |
| Iron C | 6,4 mg | 36% |
| Magnesio C | 65 mg | 15% |
| Fósforo C | 286 mg | 23% |
| Potasio C | 164 mg | 3% |
| Zinc C | 1,2 mg | 11% |
| Copper C | 0,19 mg | 21% |
| Selenio C | 30,5 µg | 55% |
% 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 11%
- Carbohydrates 76%
- Fat 12%
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
- Protein7,1 gbelow the median for panqueques, gofres, tostadas francesas (median 7,4 g)
- Fiber4,3 gin the top quarter of panqueques, gofres, tostadas francesas (median 2,4 g)
- Sugars4,3 gin the lowest quarter of panqueques, gofres, tostadas francesas (median 7,5 g)
- Fat3,6 gin the lowest quarter of panqueques, gofres, tostadas francesas (median 10,1 g)
- Saturated fat0,71 gin the lowest quarter of panqueques, gofres, tostadas francesas (median 2,7 g)
- Sodium557 mgin the top quarter of panqueques, gofres, tostadas francesas (median 460 mg)
- Protein per 100 kcal2,8 gprotein density, useful for comparing foods with different calorie levels
- Water38,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Grasa monoinsaturada C | 0,71 g |
|---|---|
| Grasa poliinsaturada C | 1,4 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 |
| Ácido linoléico (omega-6, 18:2) C | 1,3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0,001 g |
| SFA 8:0 C | 0,021 g |
| SFA 10:0 C | 0,023 g |
| SFA 12:0 C | 0,29 g |
| SFA 14:0 C | 0,1 g |
| SFA 16:0 C | 0,22 g |
| SFA 18:0 C | 0,052 g |
| MUFA 18:1 C | 0,71 g |
| PUFA 18:3 C | 0,13 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,001 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0,007 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Betacaroteno C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxantina C | 23 µg |
| Retinol C | 147 µg |
| Caroteno, alfa C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Agua C | 38,4 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Ácido fólico C | 37 µg |
| Folato, comida C | 11 µg |
| Vitamina E, añadido C | 0 mg |
| Vitamina B-12, añadido C | 1,5 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, leche de mantequilla, congelado, listo para calentar, tostadas Cooked | 309 | 7,4 g | 48,4 g | 9,5 g |
| Waffle, leche de mantequilla, congelado, listo para calentar, microondas Cooked | 289 | 6,9 g | 44,2 g | 9,4 g |
| Waffle, llano, congelado, listo para calentar, microondas Frozen | 298 | 6,7 g | 45,4 g | 9,9 g |
| Waffle, NFS | 309 | 7,4 g | 48,4 g | 9,5 g |
| Waffle, llano, congelado Frozen | 309 | 7,4 g | 48,4 g | 9,5 g |
| Waffle, llano, grasa reducida | 292 | 9,7 g | 46,8 g | 7,4 g |
| Waffle, fruta, congelado Frozen | 296 | 7,1 g | 46,6 g | 9,1 g |
| Waffle, chocolate, congelado Frozen | 320 | 7,4 g | 48,9 g | 10,5 g |
| Waffle, grano entero, congelado Frozen | 289 | 6,8 g | 46,7 g | 8,4 g |
| Waffle, grano entero, fruta, congelado Frozen | 278 | 6,5 g | 45,1 g | 8 g |
| Waffle, llano, comida rápida / restaurante | 428 | 8,2 g | 38,9 g | 26,4 g |
| Waffle, chocolate, comida rápida / restaurante | 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 |
|---|---|---|---|---|
| Pan, Boston Brown | 274 | 10,7 g | 47,5 g | 4,5 g |
| Pancakes, escuela | 231 | 6,3 g | 40,4 g | 6,6 g |
| Pancakes, sin gluten | 215 | 3,3 g | 40,3 g | 4,6 g |
| Johnnycake | 277 | 8 g | 43,8 g | 7,5 g |
| Dosa, llano | 210 | 5,7 g | 37 g | 4,1 g |
| Cornbread, hecho de la receta casera | 287 | 6,6 g | 42,9 g | 9,8 g |
| Pancake chino | 207 | 4,1 g | 45,4 g | 0,38 g |
| Muffin de pan de maíz, palo, redonda, hecho de la receta casera | 307 | 7 g | 45,9 g | 10,5 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 257 kcal. 1 miniature/bite size waffle (10 g): about 26 kcal. 1 palo (35 g): about 90 kcal. 1 waffle (40 g): about 103 kcal.
How much protein is in waffle?
Waffle contains 7,1 g of protein per 100 g (14% of the 50 g Daily Value), or 0,71 g in 1 miniature/bite size waffle (10 g). About 11% of its calories come from protein. Compared with other panqueques, gofres, tostadas francesas, that is below the median (median 7,4 g).
How many carbs are in waffle?
Waffle has 49,2 g of total carbohydrates per 100 g, including 4,3 g of fiber and 4,3 g of sugars.
How much fat is in waffle?
Waffle contains 3,6 g of fat per 100 g, of which 0,71 g is saturated (4% of the Daily Value).
What vitamins and minerals does waffle contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamina B12 (68% DV), selenio (55% DV), Riboflavin (B2) (37% DV), iron (36% DV) and Niacin (B3) (36% DV). The full list is in the vitamins and minerals table above.
How much sodium is in waffle?
100 g contains 557 mg of sodium, 24% of the 2,300 mg Daily Value.
Does waffle have the same nutrition not specified and cooked?
No. Per 100 g, waffle, grano entero, grasa reducida has 257 kcal, while waffle, leche de mantequilla, congelado, listo para calentar, tostadas 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 31 de octubre de 2024. FoodFactly last checked it on 6 de noviembre de 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 2708318. License: CC0 1.0 (U.S. public domain). Source record dated 31 de octubre de 2024. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.