How many calories are in frozen waffles?

100 g of frozen waffles has 273 kcal. 1 waffle, round (38 g): about 104 kcal. 1 waffle, square (39 g): about 106 kcal.

How much protein is in frozen waffles?

Frozen waffles contains 6.6 g of protein per 100 g (13% of the 50 g Daily Value), or 2.5 g in 1 waffle, round (38 g). About 10% of its calories come from protein. Compared with other baked products, that is below the median (median 6.7 g).

How many carbs are in frozen waffles?

Frozen waffles has 41.1 g of total carbohydrates per 100 g, including 2.2 g of fiber and 4.3 g of sugars.

How much fat is in frozen waffles?

Frozen waffles contains 9.2 g of fat per 100 g, of which 1.9 g is saturated (9% of the Daily Value).

What vitamins and minerals does frozen waffles contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (119% DV), Vitamin B6 (57% DV), Riboflavin (B2) (51% DV), Vitamin A (45% DV) and Niacin (B3) (42% DV). The full list is in the vitamins and minerals table above.

How much sodium is in frozen waffles?

100 g contains 621 mg of sodium, 27% of the 2,300 mg Daily Value.

Does waffles have the same nutrition frozen and cooked?

No. Per 100 g, waffles, buttermilk, frozen, ready-to-heat has 273 kcal, while waffles, plain, frozen, ready -to-heat, toasted has 312 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.

Calories in Waffles, buttermilk, frozen, ready-to-heat

Generic food Frozen Bread and Baked Goods

Waffles, buttermilk, frozen, ready-to-heat contains 273 kcal per 100 g. A typical serving of 1 waffle, round (38 g) provides about 104 kcal.

Roughly 60% of its calories come from carbohydrates, with 30% 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 119% of the Daily Value for Vitamin B12, 57% of the Daily Value for Vitamin B6 and 51% 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.

273kcal per 100 g

6.6 gprotein

41.1 gcarbohydrates

9.2 gfat

104kcal in 1 waffle, round (38 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	273 kcal
Total fat M	9.2 g	12%
Saturated fat C	1.9 g	9%
Cholesterol M	15 mg	5%
Sodium M	621 mg	27%
Total carbohydrates C	41.1 g	15%
Dietary fiber M	2.2 g	8%
Total sugars M	4.3 g
Protein M	6.6 g	13%
Vitamin A C	401 µg	45%
Vitamin C M	0 mg	0%
Vitamin E M	0.62 mg	4%
Vitamin K M	10.5 µg	9%
Thiamin (B1) M	0.5 mg	42%
Riboflavin (B2) M	0.67 mg	51%
Niacin (B3) M	6.7 mg	42%
Pantothenic acid (B5) M	0.24 mg	5%
Vitamin B6 M	0.97 mg	57%
Folate (B9) C	96 µg	24%
Vitamin B12 M	2.9 µg	119%
Calcium M	279 mg	21%
Iron M	6 mg	34%
Magnesium M	19 mg	5%
Phosphorus M	388 mg	31%
Potassium M	126 mg	3%
Zinc M	0.48 mg	4%
Copper M	0.04 mg	4%
Manganese M	0.22 mg	9%
Selenium M	9.5 µg	17%

% 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 60%
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

Protein6.6 gbelow the median for baked products (median 6.7 g)
Fiber2.2 gbelow the median for baked products (median 2.4 g)
Sugars4.3 gbelow the median for baked products (median 9.5 g)
Fat9.2 gbelow the median for baked products (median 11 g)
Saturated fat1.9 gbelow the median for baked products (median 2.6 g)
Sodium621 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
Water40.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	4.5 g
Polyunsaturated fat C	1.4 g

Sugars and starch (7)

Starch M	35.5 g
Sucrose M	2.7 g
Glucose M	0 g
Fructose M	0 g
Lactose M	1.4 g
Maltose M	0.29 g
Galactose M	0 g

Amino acids (18)

Tryptophan C	0.074 g
Threonine C	0.23 g
Isoleucine C	0.28 g
Leucine C	0.49 g
Lysine C	0.3 g
Methionine C	0.13 g
Cystine C	0.15 g
Phenylalanine C	0.3 g
Tyrosine C	0.15 g
Valine C	0.33 g
Arginine C	0.28 g
Histidine C	0.14 g
Alanine C	0.25 g
Aspartic acid C	0.41 g
Glutamic acid C	1.6 g
Glycine C	0.21 g
Proline C	0.56 g
Serine C	0.35 g

Individual fatty acids (29)

EPA (omega-3, 20:5 n-3) C	0.012 g
DHA (omega-3, 22:6 n-3) C	0.007 g
Linoleic acid (omega-6, 18:2) M	1.4 g
SFA 4:0 C	0.005 g
SFA 6:0 C	0.003 g
SFA 8:0 M	0 g
SFA 10:0 M	0 g
SFA 12:0 M	0 g
SFA 14:0 M	0.021 g
SFA 16:0 M	1 g
SFA 18:0 M	0.77 g
SFA 20:0 M	0.031 g
MUFA 18:1 M	4.5 g
PUFA 18:3 ?	0 g
PUFA 20:4 M	0.009 g
SFA 22:0 M	0.03 g
MUFA 14:1 M	0 g
MUFA 16:1 M	0.022 g
PUFA 18:4 C	0.002 g
MUFA 20:1 M	0.039 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g
SFA 15:0 M	0 g
SFA 17:0 M	0.01 g
PUFA 20:2 n-6 c,c M	0 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 (13)

Beta-carotene C	2 µg
Lycopene C	0 µg
Lutein + zeaxanthin C	63 µg
Retinol M	401 µg
Carotene, alpha C	0 µg
Cryptoxanthin, beta C	2 µg
Tocopherol, beta M	0.07 mg
Tocopherol, gamma M	4 mg
Tocopherol, delta M	1.3 mg
Tocotrienol, alpha M	0.03 mg
Tocotrienol, beta M	0 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (12)

Water M	40.3 g
Alcohol C	0 g
Caffeine C	0 mg
Ash M	2.8 g
Theobromine C	0 mg
Energy C	1,144 kJ
Vitamin A, IU C	1,340 IU
Vitamin K (Dihydrophylloquinone) M	17.9 µg
Folic acid M	49 µg
Folate, food ?	14 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	2.7 µg

Other forms of Waffles

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Waffles, chocolate chip, frozen, ready-to-heat Frozen	297	5.8 g	45.7 g	10.1 g
Waffles, whole wheat, lowfat, frozen, ready-to-heat Frozen	257	7.1 g	49.2 g	3.6 g
Waffles, gluten-free, frozen, ready-to-heat Frozen	263	2.7 g	43.1 g	8.8 g
Waffles, plain, frozen, ready-to-heat Frozen	285	6.5 g	43 g	9.7 g
Waffles, plain, prepared from recipe	291	7.9 g	32.9 g	14.1 g
Waffles, plain, frozen, ready -to-heat, toasted Cooked	312	7.2 g	49.3 g	9.6 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
Waffle, plain, frozen, ready-to-heat, microwave Frozen	298	6.7 g	45.4 g	9.9 g
Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) Frozen	239	5.9 g	43.3 g	4.7 g
Breadsticks, soft, frozen Frozen	313	11.1 g	46.4 g	9.2 g
Pancakes plain, frozen, ready-to-heat (includes buttermilk) Frozen	233	5.2 g	37.8 g	6.8 g
Pancakes, gluten-free, frozen, ready-to-heat Frozen	215	3.3 g	40.3 g	4.6 g
French toast, frozen, ready-to-heat Frozen	213	7.4 g	32.1 g	6.1 g
Garlic bread, from frozen Frozen	350	8.4 g	41.7 g	16.6 g
Garlic bread, 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.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 167516. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

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