Calories in Waffle, plain, reduced fat
Generic food Sweets and Desserts
Waffle, plain, reduced fat contains 292 kcal per 100 g. A typical serving of 1 miniature/bite size waffle (10 g) provides about 29 kcal.
Roughly 64% of its calories come from carbohydrates, with 23% from fat and 13% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 39% of the Daily Value for Thiamin (B1), 28% of the Daily Value for Riboflavin (B2) and 27% of the Daily Value for Folate (B9).
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 | 292 kcal | |
| Total fat C | 7.4 g | 9% |
| Saturated fat C | 1.8 g | 9% |
| Cholesterol C | 47 mg | 16% |
| Sodium C | 505 mg | 22% |
| Total carbohydrates C | 46.8 g | 17% |
| Dietary fiber C | 1.5 g | 5% |
| Total sugars C | 3.7 g | |
| Protein C | 9.7 g | 19% |
| Vitamin A C | 59 µg | 7% |
| Vitamin C C | 0.1 mg | 0.1% |
| Vitamin D C | 1 µg | 5% |
| Vitamin E C | 0.92 mg | 6% |
| Vitamin K C | 4.4 µg | 4% |
| Thiamin (B1) C | 0.47 mg | 39% |
| Riboflavin (B2) C | 0.36 mg | 28% |
| Niacin (B3) C | 3.5 mg | 22% |
| Vitamin B6 C | 0.081 mg | 5% |
| Folate (B9) C | 106 µg | 27% |
| Vitamin B12 C | 0.46 µg | 19% |
| Choline C | 44.5 mg | 8% |
| Calcium C | 106 mg | 8% |
| Iron C | 3.3 mg | 18% |
| Magnesium C | 25 mg | 6% |
| Phosphorus C | 152 mg | 12% |
| Potassium C | 201 mg | 4% |
| Zinc C | 0.83 mg | 8% |
| Copper C | 0.087 mg | 10% |
| Selenium C | 13.2 µg | 24% |
% 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 13%
- Carbohydrates 64%
- Fat 23%
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
- Protein9.7 gin the top quarter of pancakes, waffles, french toast (median 7.4 g)
- Fiber1.5 gbelow the median for pancakes, waffles, french toast (median 2.4 g)
- Sugars3.7 gin the lowest quarter of pancakes, waffles, french toast (median 7.5 g)
- Fat7.4 gbelow the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat1.8 gbelow the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium505 mgabove the median for pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water34.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.4 g |
|---|---|
| Polyunsaturated fat C | 2 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 | 1.8 g |
| SFA 4:0 C | 0.033 g |
| SFA 6:0 C | 0.026 g |
| SFA 8:0 C | 0.017 g |
| SFA 10:0 C | 0.04 g |
| SFA 12:0 C | 0.047 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.35 g |
| MUFA 18:1 C | 2.4 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.061 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.028 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 59 µg |
| Retinol C | 59 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 34.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 54 µg |
| Folate, food C | 15 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, 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 |
|---|---|---|---|---|
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| Cornbread muffin, stick, round, made from home recipe | 307 | 7 g | 45.9 g | 10.5 g |
| Bread, Boston Brown | 274 | 10.7 g | 47.5 g | 4.5 g |
| Johnnycake | 277 | 8 g | 43.8 g | 7.5 g |
| Popover | 268 | 11 g | 35.3 g | 9.2 g |
| Biscuit, from refrigerated dough | 324 | 6.8 g | 49 g | 11.2 g |
| Hush puppy | 296 | 6.2 g | 40.2 g | 13.2 g |
| Pancakes, NFS | 282 | 7.4 g | 35.3 g | 12.1 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 292 kcal. 1 miniature/bite size waffle (10 g): about 29 kcal. 1 stick (35 g): about 102 kcal. 1 waffle (40 g): about 117 kcal.
How much protein is in waffle?
Waffle contains 9.7 g of protein per 100 g (19% of the 50 g Daily Value), or 0.97 g in 1 miniature/bite size waffle (10 g). About 13% 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 46.8 g of total carbohydrates per 100 g, including 1.5 g of fiber and 3.7 g of sugars.
How much fat is in waffle?
Waffle contains 7.4 g of fat per 100 g, of which 1.8 g is saturated (9% of the Daily Value).
What vitamins and minerals does waffle contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (39% DV), Riboflavin (B2) (28% DV), Folate (B9) (27% DV), selenium (24% DV) and Niacin (B3) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in waffle?
100 g contains 505 mg of sodium, 22% of the 2,300 mg Daily Value.
Does waffle have the same nutrition not specified and cooked?
No. Per 100 g, waffle, plain, reduced fat has 292 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 2708314. 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.