How many calories are in cooked waffle?

100 g of cooked waffle has 289 kcal. 1 waffle (35 g): about 101 kcal.

How much protein is in cooked waffle?

Cooked waffle contains 6.9 g of protein per 100 g (14% of the 50 g Daily Value), or 2.4 g in 1 waffle (35 g). About 10% of its calories come from protein. Compared with other baked products, that is above the median (median 6.7 g).

How many carbs are in cooked waffle?

Cooked waffle has 44.2 g of total carbohydrates per 100 g, including 2.4 g of fiber and 4.5 g of sugars.

How much fat is in cooked waffle?

Cooked waffle contains 9.4 g of fat per 100 g, of which 2.1 g is saturated (10% of the Daily Value).

What vitamins and minerals does cooked waffle contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (102% DV), Vitamin B6 (65% DV), Riboflavin (B2) (53% DV), Thiamin (B1) (48% DV) and Vitamin A (48% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked waffle?

100 g contains 663 mg of sodium, 29% of the 2,300 mg Daily Value.

Does waffle have the same nutrition cooked and frozen?

No. Per 100 g, waffle, buttermilk, frozen, ready-to-heat, microwaved has 289 kcal, while waffle, plain, frozen, ready-to-heat, microwave has 298 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: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 14, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Waffle, buttermilk, frozen, ready-to-heat, microwaved

Generic food Cooked Bread and Baked Goods

Waffle, buttermilk, frozen, ready-to-heat, microwaved contains 289 kcal per 100 g. A typical serving of 1 waffle (35 g) provides about 101 kcal.

Roughly 61% of its calories come from carbohydrates, with 29% from fat and 10% from protein (estimated with general energy factors).

That is less energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.

100 g provides 102% of the Daily Value for Vitamin B12, 65% of the Daily Value for Vitamin B6 and 53% of the Daily Value for Riboflavin (B2).

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

289kcal per 100 g

6.9 gprotein

44.2 gcarbohydrates

9.4 gfat

101kcal in 1 waffle (35 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	289 kcal
Total fat M	9.4 g	12%
Saturated fat C	2.1 g	10%
Cholesterol M	16 mg	5%
Sodium M	663 mg	29%
Total carbohydrates C	44.2 g	16%
Dietary fiber M	2.4 g	9%
Total sugars M	4.5 g
Protein M	6.9 g	14%
Vitamin A ?	429 µg	48%
Vitamin C M	0 mg	0%
Vitamin E M	0.63 mg	4%
Vitamin K M	10.8 µg	9%
Thiamin (B1) M	0.58 mg	48%
Riboflavin (B2) M	0.7 mg	53%
Niacin (B3) M	6.7 mg	42%
Pantothenic acid (B5) M	0.24 mg	5%
Vitamin B6 M	1.1 mg	65%
Folate (B9) C	99 µg	25%
Vitamin B12 M	2.4 µg	102%
Calcium M	125 mg	10%
Iron M	6.5 mg	36%
Magnesium M	20 mg	5%
Phosphorus M	410 mg	33%
Potassium M	110 mg	2%
Zinc M	0.58 mg	5%
Copper M	0.063 mg	7%
Manganese M	0.24 mg	10%
Selenium M	10.1 µg	18%

% 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 61%
Fat 29%

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

Protein6.9 gabove the median for baked products (median 6.7 g)
Sugars4.5 gbelow the median for baked products (median 9.5 g)
Fat9.4 gbelow the median for baked products (median 11 g)
Saturated fat2.1 gbelow the median for baked products (median 2.6 g)
Sodium663 mgin the top quarter of baked products (median 433 mg)
Protein per 100 kcal2.4 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	4.9 g
Polyunsaturated fat C	1.6 g

Sugars and starch (7)

Starch M	38.6 g
Sucrose M	2.8 g
Glucose M	0 g
Fructose M	0 g
Lactose M	1.4 g
Maltose M	0.34 g
Galactose M	0 g

Individual fatty acids (22)

Linoleic acid (omega-6, 18:2) M	1.5 g
SFA 8:0 M	0 g
SFA 10:0 M	0 g
SFA 12:0 M	0 g
SFA 14:0 M	0.023 g
SFA 16:0 M	1.1 g
SFA 18:0 M	0.84 g
SFA 20:0 M	0.032 g
MUFA 18:1 M	4.8 g
PUFA 18:3 M	0.12 g
PUFA 20:4 M	0.005 g
SFA 22:0 M	0.035 g
MUFA 14:1 M	0 g
MUFA 16:1 M	0.024 g
MUFA 20:1 M	0.043 g
SFA 15:0 M	0 g
SFA 17:0 M	0.011 g
PUFA 20:2 n-6 c,c M	0 g
PUFA 18:3 n-6 c,c,c M	0.005 g
MUFA 17:1 M	0 g
PUFA 20:3 M	0 g
MUFA 15:1 M	0 g

Carotenoids (8)

Retinol M	429 µg
Tocopherol, beta M	0.08 mg
Tocopherol, gamma M	4.2 mg
Tocopherol, delta M	1.3 mg
Tocotrienol, alpha M	0 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (7)

Water M	36.5 g
Ash M	3 g
Energy C	1,209 kJ
Vitamin A, IU ?	1,430 IU
Vitamin K (Dihydrophylloquinone) M	20.8 µg
Folic acid M	50 µg
Folate, food ?	14 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, 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
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
Waffles, plain, frozen, ready -to-heat, toasted Cooked	312	7.2 g	49.3 g	9.6 g
Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked Cooked	324	6.8 g	49.1 g	11.2 g
Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked Cooked	319	7.8 g	51.6 g	9.1 g
Biscuits, plain or buttermilk, frozen, baked Cooked	338	6.2 g	53.9 g	11 g
Bread, rice, toasted Cooked	273	4.7 g	50.3 g	5.8 g
Bread, gluten free, toasted Cooked	273	4.7 g	50.3 g	5.8 g
Bread, egg, Challah, toasted Cooked	315	10.4 g	52.5 g	6.6 g
Bread, egg, toasted Cooked	315	10.5 g	52.6 g	6.6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 167518. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 14, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.