Calories in Waffles, plain, frozen, ready-to-heat
Generic food Frozen Bread and Baked Goods
Waffles, plain, frozen, ready-to-heat contains 285 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 81 kcal.
Roughly 60% of its calories come from carbohydrates, with 31% 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 122% of the Daily Value for Vitamin B12, 53% of the Daily Value for Vitamin B6 and 52% of the Daily Value for Thiamin (B1).
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 | 285 kcal | |
| Total fat M | 9.7 g | 12% |
| Saturated fat C | 1.5 g | 8% |
| Cholesterol M | 14 mg | 5% |
| Sodium M | 638 mg | 28% |
| Total carbohydrates C | 43 g | 16% |
| Dietary fiber M | 2.2 g | 8% |
| Total sugars M | 4.9 g | |
| Protein M | 6.5 g | 13% |
| Vitamin A C | 381 µg | 42% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin E M | 1.1 mg | 7% |
| Vitamin K M | 7.8 µg | 7% |
| Thiamin (B1) M | 0.62 mg | 52% |
| Riboflavin (B2) M | 0.62 mg | 48% |
| Niacin (B3) M | 7.6 mg | 47% |
| Pantothenic acid (B5) M | 0.32 mg | 6% |
| Vitamin B6 M | 0.9 mg | 53% |
| Folate (B9) C | 108 µg | 27% |
| Vitamin B12 M | 2.9 µg | 122% |
| Calcium M | 308 mg | 24% |
| Iron M | 5.6 mg | 31% |
| Magnesium M | 23 mg | 5% |
| Phosphorus M | 361 mg | 29% |
| Potassium M | 125 mg | 3% |
| Zinc M | 0.59 mg | 5% |
| Copper M | 0.043 mg | 5% |
| Manganese M | 0.23 mg | 10% |
| Selenium M | 12.2 µg | 22% |
% 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 60%
- Fat 31%
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
- Protein6.5 gbelow the median for baked products (median 6.7 g)
- Fiber2.2 gbelow the median for baked products (median 2.4 g)
- Sugars4.9 gbelow the median for baked products (median 9.5 g)
- Fat9.7 gbelow the median for baked products (median 11 g)
- Saturated fat1.5 gbelow the median for baked products (median 2.6 g)
- Sodium638 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
- Water38 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 5.1 g |
|---|---|
| Polyunsaturated fat C | 2.2 g |
Sugars and starch (7)
| Starch M | 34.9 g |
|---|---|
| Sucrose M | 3.2 g |
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 1.5 g |
| Maltose M | 0.26 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan C | 0.076 g |
|---|---|
| Threonine C | 0.23 g |
| Isoleucine C | 0.27 g |
| Leucine C | 0.47 g |
| Lysine C | 0.28 g |
| Methionine C | 0.12 g |
| Cystine C | 0.16 g |
| Phenylalanine C | 0.28 g |
| Tyrosine C | 0.13 g |
| Valine C | 0.3 g |
| Arginine C | 0.26 g |
| Histidine C | 0.13 g |
| Alanine C | 0.24 g |
| Aspartic acid C | 0.39 g |
| Glutamic acid C | 1.6 g |
| Glycine C | 0.21 g |
| Proline C | 0.55 g |
| Serine C | 0.32 g |
Individual fatty acids (30)
| EPA (omega-3, 20:5 n-3) C | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.003 g |
| Linoleic acid (omega-6, 18:2) M | 1.8 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 | 0.011 g |
| SFA 16:0 M | 0.88 g |
| SFA 18:0 M | 0.56 g |
| SFA 20:0 M | 0.04 g |
| MUFA 18:1 M | 5 g |
| PUFA 18:3 M | 0.35 g |
| PUFA 20:4 M | 0.005 g |
| SFA 22:0 M | 0.036 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.025 g |
| PUFA 18:4 C | 0.001 g |
| MUFA 20:1 M | 0.068 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 | 0.005 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 (13)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 48 µg |
| Retinol C | 380 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
| Tocopherol, beta M | 0.07 mg |
| Tocopherol, gamma M | 4.4 mg |
| Tocopherol, delta M | 0.97 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (12)
| Water M | 38 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Ash M | 2.9 g |
| Theobromine C | 0 mg |
| Energy C | 1,193 kJ |
| Vitamin A, IU C | 1,271 IU |
| Vitamin K (Dihydrophylloquinone) M | 19.6 µg |
| Folic acid M | 57 µg |
| Folate, food ? | 11 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, 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, 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 |
| Breadsticks, soft, frozen Frozen | 313 | 11.1 g | 46.4 g | 9.2 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 |
| Pancakes, gluten-free, frozen, ready-to-heat Frozen | 215 | 3.3 g | 40.3 g | 4.6 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 |
| Garlic bread, with parmesan cheese, from frozen Frozen | 351 | 8.8 g | 41.1 g | 16.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in frozen waffles?
100 g of frozen waffles has 285 kcal. 1 oz (28.4 g): about 81 kcal. 1 waffle, square, 4" square, include frozen (35 g): about 100 kcal.
How much protein is in frozen waffles?
Frozen waffles contains 6.5 g of protein per 100 g (13% of the 50 g Daily Value), or 1.8 g in 1 oz (28.4 g). About 9% 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 43 g of total carbohydrates per 100 g, including 2.2 g of fiber and 4.9 g of sugars.
How much fat is in frozen waffles?
Frozen waffles contains 9.7 g of fat per 100 g, of which 1.5 g is saturated (8% 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 (122% DV), Vitamin B6 (53% DV), Thiamin (B1) (52% DV), Riboflavin (B2) (48% DV) and Niacin (B3) (47% DV). The full list is in the vitamins and minerals table above.
How much sodium is in frozen waffles?
100 g contains 638 mg of sodium, 28% of the 2,300 mg Daily Value.
Does waffles have the same nutrition frozen and cooked?
No. Per 100 g, waffles, plain, frozen, ready-to-heat has 285 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.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 175038. 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.