Calories in Waffle, plain, frozen, ready-to-heat, microwave
Generic food Frozen Bread and Baked Goods
Waffle, plain, frozen, ready-to-heat, microwave contains 298 kcal per 100 g. A typical serving of 1 waffle, round, 4"dia (32 g) provides about 95 kcal.
Roughly 61% of its calories come from carbohydrates, with 30% from fat and 9% 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 91% of the Daily Value for Vitamin B12, 60% of the Daily Value for Vitamin B6 and 50% 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 USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 298 kcal | |
| Total fat M | 9.9 g | 13% |
| Saturated fat C | 1.6 g | 8% |
| Cholesterol M | 16 mg | 5% |
| Sodium M | 682 mg | 30% |
| Total carbohydrates C | 45.4 g | 17% |
| Dietary fiber M | 2.4 g | 9% |
| Total sugars M | 5 g | |
| Protein M | 6.7 g | 13% |
| Vitamin E M | 0.95 mg | 6% |
| Vitamin K M | 8.1 µg | 7% |
| Thiamin (B1) M | 0.54 mg | 45% |
| Riboflavin (B2) M | 0.66 mg | 50% |
| Niacin (B3) M | 7.8 mg | 49% |
| Pantothenic acid (B5) M | 0.33 mg | 7% |
| Vitamin B6 M | 1 mg | 60% |
| Folate (B9) C | 106 µg | 27% |
| Vitamin B12 M | 2.2 µg | 91% |
| Calcium M | 197 mg | 15% |
| Iron M | 5.8 mg | 32% |
| Magnesium M | 25 mg | 6% |
| Phosphorus M | 410 mg | 33% |
| Potassium M | 148 mg | 3% |
| Zinc M | 0.45 mg | 4% |
| Copper M | 0.038 mg | 4% |
| Manganese M | 0.15 mg | 7% |
| Selenium M | 12.8 µg | 23% |
% 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 61%
- Fat 30%
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
- Protein6.7 gabove the median for baked products (median 6.7 g)
- Sugars5 gbelow the median for baked products (median 9.5 g)
- Fat9.9 gbelow the median for baked products (median 11 g)
- Saturated fat1.6 gbelow the median for baked products (median 2.6 g)
- Sodium682 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water35 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.2 g |
|---|---|
| Polyunsaturated fat C | 2.2 g |
Sugars and starch (7)
| Starch M | 38.6 g |
|---|---|
| Sucrose M | 3.3 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 1.5 g |
| Maltose M | 0.28 g |
| Galactose M | 0 g |
Individual fatty acids (22)
| Linoleic acid (omega-6, 18:2) M | 1.9 g |
|---|---|
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.012 g |
| SFA 16:0 M | 0.91 g |
| SFA 18:0 M | 0.58 g |
| SFA 20:0 M | 0.042 g |
| MUFA 18:1 M | 5.1 g |
| PUFA 18:3 M | 0.37 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 | 0.026 g |
| MUFA 20:1 M | 0.07 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0.005 g |
| PUFA 20:2 n-6 c,c M | 0.007 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (7)
| Tocopherol, beta M | 0.07 mg |
|---|---|
| Tocopherol, gamma M | 4.5 mg |
| Tocopherol, delta M | 1.2 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (6)
| Water M | 35 g |
|---|---|
| Ash M | 3 g |
| Energy C | 1,245 kJ |
| Vitamin K (Dihydrophylloquinone) M | 23 µg |
| Folic acid M | 56 µg |
| Folate, food ? | 11 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, 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 Frozen | 285 | 6.5 g | 43 g | 9.7 g |
| Waffles, buttermilk, frozen, ready-to-heat Frozen | 273 | 6.6 g | 41.1 g | 9.2 g |
| Breadsticks, soft, frozen Frozen | 313 | 11.1 g | 46.4 g | 9.2 g |
| Waffles, gluten-free, frozen, ready-to-heat Frozen | 263 | 2.7 g | 43.1 g | 8.8 g |
| Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) Frozen | 239 | 5.9 g | 43.3 g | 4.7 g |
| Pancakes plain, frozen, ready-to-heat (includes buttermilk) Frozen | 233 | 5.2 g | 37.8 g | 6.8 g |
| Waffles, whole wheat, lowfat, frozen, ready-to-heat Frozen | 257 | 7.1 g | 49.2 g | 3.6 g |
| Garlic bread, from frozen Frozen | 350 | 8.4 g | 41.7 g | 16.6 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 298 kcal. 1 waffle, round, 4"dia (32 g): about 95 kcal.
How much protein is in frozen waffle?
Frozen waffle contains 6.7 g of protein per 100 g (13% of the 50 g Daily Value), or 2.1 g in 1 waffle, round, 4"dia (32 g). About 9% 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 frozen waffle?
Frozen waffle has 45.4 g of total carbohydrates per 100 g, including 2.4 g of fiber and 5 g of sugars.
How much fat is in frozen waffle?
Frozen waffle contains 9.9 g of fat per 100 g, of which 1.6 g is saturated (8% 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 (91% DV), Vitamin B6 (60% DV), Riboflavin (B2) (50% DV), Niacin (B3) (49% DV) and Thiamin (B1) (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen waffle?
100 g contains 682 mg of sodium, 30% of the 2,300 mg Daily Value.
Does waffle have the same nutrition frozen and cooked?
No. Per 100 g, waffle, plain, frozen, ready-to-heat, microwave has 298 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 167519. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.