Calories in Waffles, plain, prepared from recipe
Generic food Bread and Baked Goods
Waffles, plain, prepared from recipe contains 291 kcal per 100 g. A typical serving of 1 oz (28.4 g) provides about 82 kcal.
Roughly 45% of its calories come from carbohydrates, with 44% from fat and 11% 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 84% of the Daily Value for selenium, 27% of the Daily Value for Riboflavin (B2) and 22% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 291 kcal | |
| Total fat ? | 14.1 g | 18% |
| Saturated fat ? | 2.9 g | 14% |
| Cholesterol ? | 69 mg | 23% |
| Sodium ? | 511 mg | 22% |
| Total carbohydrates C | 32.9 g | 12% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 7.9 g | 16% |
| Vitamin A C | 65 µg | 7% |
| Vitamin C ? | 0.4 mg | 0.4% |
| Thiamin (B1) ? | 0.26 mg | 22% |
| Riboflavin (B2) ? | 0.35 mg | 27% |
| Niacin (B3) ? | 2.1 mg | 13% |
| Pantothenic acid (B5) ? | 0.49 mg | 10% |
| Vitamin B6 ? | 0.056 mg | 3% |
| Folate (B9) C | 68 µg | 17% |
| Vitamin B12 ? | 0.25 µg | 10% |
| Calcium ? | 255 mg | 20% |
| Iron ? | 2.3 mg | 13% |
| Magnesium ? | 19 mg | 5% |
| Phosphorus ? | 190 mg | 15% |
| Potassium ? | 159 mg | 3% |
| Zinc ? | 0.68 mg | 6% |
| Copper ? | 0.062 mg | 7% |
| Manganese ? | 0.27 mg | 12% |
| Selenium C | 46.2 µg | 84% |
% 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 11%
- Carbohydrates 45%
- Fat 44%
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
- Protein7.9 gabove the median for baked products (median 6.7 g)
- Fat14.1 gabove the median for baked products (median 11 g)
- Saturated fat2.9 gabove the median for baked products (median 2.6 g)
- Sodium511 mgabove the median for baked products (median 433 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water42 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 3.5 g |
|---|---|
| Polyunsaturated fat ? | 6.8 g |
Amino acids (18)
| Tryptophan ? | 0.099 g |
|---|---|
| Threonine ? | 0.29 g |
| Isoleucine ? | 0.36 g |
| Leucine ? | 0.63 g |
| Lysine ? | 0.38 g |
| Methionine ? | 0.18 g |
| Cystine ? | 0.15 g |
| Phenylalanine ? | 0.4 g |
| Tyrosine ? | 0.29 g |
| Valine ? | 0.41 g |
| Arginine ? | 0.35 g |
| Histidine ? | 0.19 g |
| Alanine ? | 0.3 g |
| Aspartic acid ? | 0.51 g |
| Glutamic acid ? | 2 g |
| Glycine ? | 0.25 g |
| Proline ? | 0.73 g |
| Serine ? | 0.45 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0.006 g |
| Linoleic acid (omega-6, 18:2) ? | 6 g |
| SFA 4:0 ? | 0.041 g |
| SFA 6:0 ? | 0.025 g |
| SFA 8:0 ? | 0.014 g |
| SFA 10:0 ? | 0.032 g |
| SFA 12:0 ? | 0.036 g |
| SFA 14:0 ? | 0.15 g |
| SFA 16:0 ? | 1.9 g |
| SFA 18:0 ? | 0.7 g |
| MUFA 18:1 ? | 3.4 g |
| PUFA 18:3 ? | 0.78 g |
| PUFA 20:4 ? | 0.021 g |
| MUFA 16:1 ? | 0.096 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.026 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (1)
| Retinol C | 64 µg |
|---|
Other components (6)
| Water ? | 42 g |
|---|---|
| Ash ? | 3.1 g |
| Energy ? | 1,218 kJ |
| Vitamin A, IU ? | 228 IU |
| Folic acid C | 31 µg |
| Folate, food ? | 15 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, 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 |
|---|---|---|---|---|
| Pie, coconut custard, commercially prepared | 260 | 5.9 g | 30.2 g | 13.2 g |
| Cake, cheesecake, prepared from mix, no-bake type | 274 | 5.5 g | 35.5 g | 12.7 g |
| Empanada, chicken, with vegetables | 283 | 7.4 g | 29.9 g | 15.1 g |
| Empanada, NFS | 291 | 7.2 g | 29.9 g | 16 g |
| Empanada, beef, with vegetables | 291 | 7.2 g | 29.9 g | 16 g |
| Pie, chocolate mousse, prepared from mix, no-bake type | 260 | 3.5 g | 29.6 g | 15.4 g |
| Pie, banana cream, prepared from mix, no-bake type | 251 | 3.4 g | 31.6 g | 12.9 g |
| Pie, lemon meringue, prepared from recipe | 285 | 3.8 g | 39.1 g | 12.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in waffles?
100 g of waffles has 291 kcal. 1 oz (28.4 g): about 82 kcal. 1 waffle, round, 7" dia (75 g): about 218 kcal.
How much protein is in waffles?
Waffles contains 7.9 g of protein per 100 g (16% of the 50 g Daily Value), or 2.2 g in 1 oz (28.4 g). About 11% 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 waffles?
Waffles has 32.9 g of total carbohydrates per 100 g.
How much fat is in waffles?
Waffles contains 14.1 g of fat per 100 g, of which 2.9 g is saturated (14% of the Daily Value).
What vitamins and minerals does waffles contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (84% DV), Riboflavin (B2) (27% DV), Thiamin (B1) (22% DV), calcium (20% DV) and Folate (B9) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in waffles?
100 g contains 511 mg of sodium, 22% of the 2,300 mg Daily Value.
Does waffles have the same nutrition not specified and frozen?
No. Per 100 g, waffles, plain, prepared from recipe has 291 kcal, while waffles, buttermilk, frozen, ready-to-heat has 273 kcal. Processing 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 175039. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 90/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.