Calories in Waffle, plain, frozen
Generic food Frozen Sweets and Desserts
Waffle, plain, frozen contains 309 kcal per 100 g. A typical serving of 1 miniature/bite size waffle (10 g) provides about 31 kcal.
Roughly 63% of its calories come from carbohydrates, with 28% from fat 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 68% of the Daily Value for Vitamin B12, 65% 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 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 | 309 kcal | |
| Total fat C | 9.5 g | 12% |
| Saturated fat C | 2.3 g | 11% |
| Cholesterol C | 13 mg | 4% |
| Sodium C | 460 mg | 20% |
| Total carbohydrates C | 48.4 g | 18% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 4.4 g | |
| Protein C | 7.4 g | 15% |
| Vitamin A C | 438 µg | 49% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.68 mg | 5% |
| Vitamin K C | 12.5 µg | 10% |
| Thiamin (B1) C | 0.56 mg | 47% |
| Riboflavin (B2) C | 0.65 mg | 50% |
| Niacin (B3) C | 7.9 mg | 50% |
| Vitamin B6 C | 1.1 mg | 65% |
| Folate (B9) C | 107 µg | 27% |
| Vitamin B12 C | 1.6 µg | 68% |
| Choline C | 28.1 mg | 5% |
| Calcium C | 299 mg | 23% |
| Iron C | 6.6 mg | 37% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 444 mg | 36% |
| Potassium C | 138 mg | 3% |
| Zinc C | 0.48 mg | 4% |
| Copper C | 0.037 mg | 4% |
| Selenium C | 10.3 µg | 19% |
% 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 63%
- Fat 28%
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
- Protein7.4 gabove the median for pancakes, waffles, french toast (median 7.4 g)
- Fiber2.6 gabove the median for pancakes, waffles, french toast (median 2.4 g)
- Sugars4.4 gin the lowest quarter of pancakes, waffles, french toast (median 7.5 g)
- Fat9.5 gbelow the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat2.3 gbelow the median for pancakes, waffles, french toast (median 2.7 g)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water31.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.3 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.013 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.008 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.005 g |
| SFA 6:0 C | 0.003 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.027 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.97 g |
| MUFA 18:1 C | 5.2 g |
| PUFA 18:3 C | 0.099 g |
| PUFA 20:4 C | 0.004 g |
| MUFA 16:1 C | 0.022 g |
| PUFA 18:4 C | 0.003 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 | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 66 µg |
| Retinol C | 437 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 31.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 55 µg |
| Folate, food C | 13 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added 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, 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, 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 |
|---|---|---|---|---|
| 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, chocolate, frozen Frozen | 248 | 5.4 g | 38.8 g | 8 g |
| Pancakes, fruit, frozen Frozen | 224 | 5 g | 36.5 g | 6.5 g |
| Cornbread muffin, stick, round, made from home recipe | 307 | 7 g | 45.9 g | 10.5 g |
| Biscuit, from refrigerated dough | 324 | 6.8 g | 49 g | 11.2 g |
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| Hush puppy | 296 | 6.2 g | 40.2 g | 13.2 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 309 kcal. 1 miniature/bite size waffle (10 g): about 31 kcal. 1 stick (35 g): about 108 kcal. 1 waffle (40 g): about 124 kcal.
How much protein is in frozen waffle?
Frozen waffle contains 7.4 g of protein per 100 g (15% of the 50 g Daily Value), or 0.74 g in 1 miniature/bite size waffle (10 g). About 10% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is above the median (median 7.4 g).
How many carbs are in frozen waffle?
Frozen waffle has 48.4 g of total carbohydrates per 100 g, including 2.6 g of fiber and 4.4 g of sugars.
How much fat is in frozen waffle?
Frozen waffle contains 9.5 g of fat per 100 g, of which 2.3 g is saturated (11% 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 (68% DV), Vitamin B6 (65% DV), Riboflavin (B2) (50% DV), Niacin (B3) (50% DV) and Vitamin A (49% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen waffle?
100 g contains 460 mg of sodium, 20% of the 2,300 mg Daily Value.
Does waffle have the same nutrition frozen and cooked?
No. Per 100 g, waffle, plain, frozen has 309 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 2708313. 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.