Calories in Waffles, plain, frozen, ready -to-heat, toasted
Generic food Cooked Bread and Baked Goods
Waffles, plain, frozen, ready -to-heat, toasted contains 312 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 88 kcal.
Roughly 63% of its calories come from carbohydrates, with 28% 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 121% of the Daily Value for Vitamin B12, 61% of the Daily Value for Vitamin B6 and 56% of the Daily Value for Niacin (B3).
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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 312 kcal | |
| Total fat M | 9.6 g | 12% |
| Saturated fat C | 1.6 g | 8% |
| Cholesterol M | 15 mg | 5% |
| Sodium C | 467 mg | 20% |
| Total carbohydrates C | 49.3 g | 18% |
| Dietary fiber M | 2.4 g | 9% |
| Total sugars M | 5 g | |
| Protein M | 7.2 g | 14% |
| Vitamin A C | 398 µg | 44% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.98 mg | 7% |
| Vitamin K M | 6.8 µg | 6% |
| Thiamin (B1) M | 0.53 mg | 44% |
| Riboflavin (B2) M | 0.7 mg | 54% |
| Niacin (B3) M | 8.9 mg | 56% |
| Pantothenic acid (B5) M | 0.32 mg | 6% |
| Vitamin B6 M | 1 mg | 61% |
| Folate (B9) C | 119 µg | 30% |
| Vitamin B12 M | 2.9 µg | 121% |
| Choline I | 28.1 mg | 5% |
| Calcium M | 307 mg | 24% |
| Iron M | 6.9 mg | 38% |
| Magnesium M | 24 mg | 6% |
| Phosphorus M | 429 mg | 34% |
| Potassium M | 144 mg | 3% |
| Zinc M | 0.53 mg | 5% |
| Copper M | 0.031 mg | 3% |
| Manganese M | 0.3 mg | 13% |
| Selenium M | 12.6 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 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
- Protein7.2 gabove the median for baked products (median 6.7 g)
- Sugars5 gbelow the median for baked products (median 9.5 g)
- Fat9.6 gbelow the median for baked products (median 11 g)
- Saturated fat1.6 gbelow the median for baked products (median 2.6 g)
- Sodium467 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water30.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.9 g |
|---|---|
| Polyunsaturated fat C | 2.2 g |
Sugars and starch (7)
| Starch M | 40.9 g |
|---|---|
| Sucrose M | 3.2 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 1.6 g |
| Maltose M | 0.22 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.084 g |
|---|---|
| Threonine C | 0.25 g |
| Isoleucine C | 0.3 g |
| Leucine C | 0.53 g |
| Lysine C | 0.31 g |
| Methionine C | 0.13 g |
| Cystine C | 0.17 g |
| Phenylalanine C | 0.31 g |
| Tyrosine C | 0.15 g |
| Valine C | 0.34 g |
| Arginine C | 0.29 g |
| Histidine C | 0.15 g |
| Alanine C | 0.27 g |
| Aspartic acid C | 0.44 g |
| Glutamic acid C | 1.8 g |
| Glycine C | 0.23 g |
| Proline C | 0.61 g |
| Serine C | 0.36 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) C | 0.005 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.003 g |
| Linoleic acid (omega-6, 18:2) M | 1.9 g |
| SFA 4:0 C | 0.001 g |
| SFA 6:0 C | 0 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 | 0.92 g |
| SFA 18:0 M | 0.62 g |
| SFA 20:0 M | 0.038 g |
| MUFA 18:1 M | 4.8 g |
| PUFA 18:3 M | 0.31 g |
| PUFA 20:4 M | 0.005 g |
| SFA 22:0 M | 0.033 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.024 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 M | 0.061 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 | 0.009 g |
| SFA 24:0 C | 0 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 (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 51 µg |
| Retinol C | 398 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 1 µg |
Other components (12)
| Water M | 30.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 3.3 g |
| Theobromine C | 0 mg |
| Energy C | 1,307 kJ |
| Vitamin A, IU C | 1,330 IU |
| Vitamin K (Dihydrophylloquinone) M | 35.5 µg |
| Folic acid M | 64 µg |
| Folate, food ? | 11 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added C | 2.8 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, buttermilk, frozen, ready-to-heat Frozen | 273 | 6.6 g | 41.1 g | 9.2 g |
| 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 |
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, 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 |
| Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked Cooked | 319 | 7.8 g | 51.6 g | 9.1 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, frozen, baked Cooked | 338 | 6.2 g | 53.9 g | 11 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 |
| Bread, sunflower meal, toasted Cooked | 336 | 12.3 g | 52.7 g | 9.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked waffles?
100 g of cooked waffles has 312 kcal. 1 oz (28.4 g): about 88 kcal. 1 waffle, square, 4" square (33 g): about 103 kcal. 1 waffle, round, 4" dia (33 g): about 103 kcal.
How much protein is in cooked waffles?
Cooked waffles contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 2 g in 1 oz (28.4 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 cooked waffles?
Cooked waffles has 49.3 g of total carbohydrates per 100 g, including 2.4 g of fiber and 5 g of sugars.
How much fat is in cooked waffles?
Cooked waffles contains 9.6 g of fat per 100 g, of which 1.6 g is saturated (8% of the Daily Value).
What vitamins and minerals does cooked waffles contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (121% DV), Vitamin B6 (61% DV), Niacin (B3) (56% DV), Riboflavin (B2) (54% DV) and Vitamin A (44% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked waffles?
100 g contains 467 mg of sodium, 20% of the 2,300 mg Daily Value.
Does waffles have the same nutrition cooked and frozen?
No. Per 100 g, waffles, plain, frozen, ready -to-heat, toasted has 312 kcal, while waffles, buttermilk, frozen, ready-to-heat has 273 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 175048. 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.