How many calories are in frozen waffles?

100 g of frozen waffles has 257 kcal. 1 serving 2 waffles (70 g): about 180 kcal.

How much protein is in frozen waffles?

Frozen waffles contains 7.1 g of protein per 100 g (14% of the 50 g Daily Value), or 5 g in 1 serving 2 waffles (70 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 frozen waffles?

Frozen waffles has 49.2 g of total carbohydrates per 100 g, including 4.3 g of fiber and 4.3 g of sugars.

How much fat is in frozen waffles?

Frozen waffles contains 3.6 g of fat per 100 g, of which 0.71 g is saturated (4% 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 manganese (74% DV), Vitamin B12 (71% DV), selenium (55% DV), Riboflavin (B2) (37% DV) and Thiamin (B1) (36% DV). The full list is in the vitamins and minerals table above.

How much sodium is in frozen waffles?

100 g contains 557 mg of sodium, 24% of the 2,300 mg Daily Value.

Does waffles have the same nutrition frozen and cooked?

No. Per 100 g, waffles, whole wheat, lowfat, frozen, ready-to-heat has 257 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, whole wheat, lowfat, frozen, ready-to-heat

Generic food Frozen Bread and Baked Goods

Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 257 kcal per 100 g. A 1 serving 2 waffles (70 g) provides about 180 kcal.

Roughly 76% of its calories come from carbohydrates, with 12% 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 74% of the Daily Value for manganese, 71% of the Daily Value for Vitamin B12 and 55% of the Daily Value for selenium.

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.

257kcal per 100 g

7.1 gprotein

49.2 gcarbohydrates

3.6 gfat

180kcal in 1 serving 2 waffles (70 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	257 kcal
Total fat L	3.6 g	5%
Saturated fat L	0.71 g	4%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	557 mg	24%
Total carbohydrates C	49.2 g	18%
Dietary fiber L	4.3 g	15%
Total sugars L	4.3 g
Protein L	7.1 g	14%
Vitamin A I	155 µg	17%
Vitamin C L	0 mg	0%
Vitamin D C	0 µg	0%
Vitamin E C	0.41 mg	3%
Vitamin K C	3.3 µg	3%
Thiamin (B1) L	0.43 mg	36%
Riboflavin (B2) L	0.49 mg	37%
Niacin (B3) L	5.7 mg	36%
Pantothenic acid (B5) C	0.37 mg	7%
Vitamin B6 L	0.57 mg	34%
Folate (B9) C	88 µg	22%
Vitamin B12 L	1.7 µg	71%
Choline C	14.7 mg	3%
Calcium L	143 mg	11%
Iron L	6.4 mg	36%
Magnesium C	65 mg	15%
Phosphorus L	286 mg	23%
Potassium L	164 mg	3%
Zinc C	1.2 mg	11%
Copper C	0.19 mg	21%
Manganese C	1.7 mg	74%
Selenium C	30.5 µg	55%

% 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 76%
Fat 12%

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

Protein7.1 gabove the median for baked products (median 6.7 g)
Fiber4.3 gin the top quarter of baked products (median 2.4 g)
Sugars4.3 gbelow the median for baked products (median 9.5 g)
Fat3.6 gin the lowest quarter of baked products (median 11 g)
Saturated fat0.71 gin the lowest quarter of baked products (median 2.6 g)
Sodium557 mgabove the median for baked products (median 433 mg)
Protein per 100 kcal2.8 gprotein density, useful for comparing foods with different calorie levels
Water38.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	0.71 g
Polyunsaturated fat L	1.4 g

Individual fatty acids (32)

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	1.3 g
SFA 4:0 C	0 g
SFA 6:0 C	0.001 g
SFA 8:0 C	0.021 g
SFA 10:0 C	0.023 g
SFA 12:0 C	0.29 g
SFA 14:0 C	0.1 g
SFA 16:0 C	0.22 g
SFA 18:0 C	0.052 g
SFA 20:0 C	0.002 g
MUFA 18:1 C	0.71 g
PUFA 18:3 C	0.13 g
PUFA 20:4 C	0 g
SFA 22:0 C	0.002 g
MUFA 14:1 C	0 g
MUFA 16:1 C	0.001 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0.007 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g
SFA 15:0 C	0 g
SFA 17:0 C	0 g
SFA 24:0 C	0 g
MUFA 24:1 c C	0 g
PUFA 20:2 n-6 c,c C	0 g
MUFA 17:1 C	0 g
PUFA 20:3 C	0 g
MUFA 15:1 C	0 g
PUFA 21:5 C	0 g
PUFA 22:4 C	0 g

Carotenoids (7)

Beta-carotene I	1 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	24 µg
Retinol I	155 µg
Carotene, alpha I	0 µg
Vitamin D (D2 + D3), International Units C	0 IU
Cryptoxanthin, beta I	1 µg

Other components (11)

Water C	38.4 g
Alcohol C	0 g
Caffeine C	0 mg
Ash C	1.7 g
Theobromine C	0 mg
Energy C	1,077 kJ
Vitamin A, IU C	519 IU
Folic acid C	44 µg
Folate, food C	13 µg
Vitamin E, added C	0 mg
Vitamin B-12, added C	0 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, 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
Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) Frozen	239	5.9 g	43.3 g	4.7 g
Waffle, plain, frozen, ready-to-heat, microwave Frozen	298	6.7 g	45.4 g	9.9 g
Pancakes, gluten-free, frozen, ready-to-heat Frozen	215	3.3 g	40.3 g	4.6 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
White bread	266	8.9 g	49.4 g	3.3 g
Bread, raisin, enriched	274	7.9 g	52.3 g	4.4 g
Bread, rye	259	8.5 g	48.3 g	3.3 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 174085. 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.