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Waffle nutrition, glycemic index, calories, and serving size

Waffles, plain, prepared from recipe
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Waffle

Waffle
76 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 waffle, round (7" dia) (75 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3.8 (acidic )
Calories
291
90% Calcium
85% Polyunsaturated fat
80% Sodium
79% Vitamin B2
78% Selenium
Explanation: The given food contains more Calcium than 90% of foods. Note that this food itself is richer in Calcium than it is in any other nutrient. Similarly, it is relatively rich in Polyunsaturated fat, Sodium, Vitamin B2, and Selenium.
76

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Macronutrients chart

8% 15% 33% 42% 4%
Protein:
Daily Value: 16%
7.9 g of 50 g
16%
Fats:
Daily Value: 22%
14.1 g of 65 g
22%
Carbs:
Daily Value: 11%
32.9 g of 300 g
11%
Water:
Daily Value: 2%
42 g of 2,000 g
2%
Other:
3.1 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 291
% Daily Value*
22%
Total Fat 14g
14%
Saturated Fat 3g
Trans Fat g
23%
Cholesterol 69mg
22%
Sodium 511mg
11%
Total Carbohydrate 33g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 255mg 26%

Iron 2mg 25%

Potassium 159mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Waffle nutrition infographic

Waffle nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 77% 87% 14% 82% 15% 67% 19% 21% 35% 253% 0%
Calcium: 255 mg of 1,000 mg 26%
Iron: 2.31 mg of 8 mg 29%
Magnesium: 19 mg of 420 mg 5%
Phosphorus: 190 mg of 700 mg 27%
Potassium: 159 mg of 3,400 mg 5%
Sodium: 511 mg of 2,300 mg 22%
Zinc: 0.68 mg of 11 mg 6%
Copper: 0.062 mg of 1 mg 7%
Manganese: 0.265 mg of 2 mg 12%
Selenium: 46.2 µg of 55 µg 84%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Calcium
255 mg
TOP 10%
Sodium
511 mg
TOP 20%
Selenium
46.2 µg
TOP 22%
Iron
2.31 mg
TOP 31%
Phosphorus
190 mg
TOP 41%
Manganese
0.265 mg
TOP 47%
Zinc
0.68 mg
TOP 62%
Magnesium
19 mg
TOP 64%
Potassium
159 mg
TOP 69%
Copper
0.062 mg
TOP 74%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Vitamin A: 228 IU of 5,000 IU 5%
Vitamin E : mg of 15 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 0.4 mg of 90 mg 0%
Vitamin B1: 0.263 mg of 1 mg 22%
Vitamin B2: 0.347 mg of 1 mg 27%
Vitamin B3: 2.073 mg of 16 mg 13%
Vitamin B5: 0.485 mg of 5 mg 10%
Vitamin B6: 0.056 mg of 1 mg 4%
Folate: 46 µg of 400 µg 12%
Vitamin B12: 0.25 µg of 2 µg 10%
Vitamin K: µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.347 mg
TOP 21%
Vitamin B1
0.263 mg
TOP 30%
Vitamin A
228 IU
TOP 32%
Folate
46 µg
TOP 36%
Vitamin C
0.4 mg
TOP 48%
Vitamin B12
0.25 µg
TOP 57%
Vitamin B3
2.073 mg
TOP 58%
Vitamin B5
0.485 mg
TOP 59%
Vitamin B6
0.056 mg
TOP 76%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 107% 83% 78% 70% 55% 52% 68% 68% 81%
Tryptophan: 99 mg of 280 mg 35%
Threonine: 289 mg of 1,050 mg 28%
Isoleucine: 362 mg of 1,400 mg 26%
Leucine: 630 mg of 2,730 mg 23%
Lysine: 384 mg of 2,100 mg 18%
Methionine: 179 mg of 1,050 mg 17%
Phenylalanine: 395 mg of 1,750 mg 23%
Valine: 409 mg of 1,820 mg 22%
Histidine: 187 mg of 700 mg 27%

Fat type information

2.866% 3.521% 6.785%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g

All nutrients for Waffle per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 19% 50% 7.9g 2.8 times more than Broccoli
Fats 22% 24% 14.1g 2.4 times less than Cheese
Carbs 11% 26% 32.9g 1.2 times more than Rice
Calories 15% 31% 291kcal 6.2 times more than Orange
Calcium 26% 10% 255mg 2 times more than Milk
Iron 29% 31% 2.31mg 1.1 times less than Beef
Magnesium 5% 64% 19mg 7.4 times less than Almond
Phosphorus 27% 41% 190mg Equal to Chicken meat
Potassium 5% 69% 159mg 1.1 times more than Cucumber
Sodium 22% 20% 511mg Equal to White Bread
Zinc 6% 62% 0.68mg 9.3 times less than Beef
Copper 7% 74% 0.06mg 2.3 times less than Shiitake
Vitamin C 0% 48% 0.4mg 132.5 times less than Lemon
Vitamin B1 22% 30% 0.26mg Equal to Pea
Vitamin B2 27% 21% 0.35mg 2.7 times more than Avocado
Vitamin B3 13% 58% 2.07mg 4.6 times less than Turkey meat
Vitamin B5 10% 59% 0.49mg 2.3 times less than Sunflower seed
Vitamin B6 4% 76% 0.06mg 2.1 times less than Oat
Folate 12% 36% 46µg 1.3 times less than Brussels sprout
Vitamin B12 10% 57% 0.25µg 2.8 times less than Pork
Tryptophan 0% 79% 0.1mg 3.1 times less than Chicken meat
Threonine 0% 79% 0.29mg 2.5 times less than Beef
Isoleucine 0% 78% 0.36mg 2.5 times less than Salmon
Leucine 0% 79% 0.63mg 3.9 times less than Tuna
Lysine 0% 78% 0.38mg 1.2 times less than Tofu
Methionine 0% 77% 0.18mg 1.9 times more than Quinoa
Phenylalanine 0% 79% 0.4mg 1.7 times less than Egg
Valine 0% 79% 0.41mg 5 times less than Soybean
Histidine 0% 80% 0.19mg 4 times less than Turkey meat
Cholesterol 23% 27% 69mg 5.4 times less than Egg
Saturated Fat 14% 39% 2.87g 2.1 times less than Beef
Monounsaturated Fat 0% 40% 3.52g 2.8 times less than Avocado
Polyunsaturated fat 0% 15% 6.79g 7 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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