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Waffle nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Waffle

Waffle
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
76 (high)
Glycemic load 19 (medium)
Calories ⓘ Calories per 100-gram serving 291
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 32.9 grams
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)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 7mg
TOP 10% Calcium ⓘHigher in Calcium content than 90% of foods
TOP 15% Polyunsaturated fat ⓘHigher in Polyunsaturated fat content than 85% of foods
TOP 20% Sodium ⓘHigher in Sodium content than 80% of foods
TOP 21% Vitamin B2 ⓘHigher in Vitamin B2 content than 79% of foods
TOP 22% Selenium ⓘHigher in Selenium content than 78% of foods

Waffle calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 291
Calories in 1 oz 82 28.35 g

Waffle Glycemic index (GI)

76

Waffle Glycemic load (GL)

19

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
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%

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 Choline Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0% 0%
Vitamin A: 228 IU of 5,000 IU 5%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 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%
Choline: 0 mg of 550 mg 0%
Vitamin K: 0 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%

Macronutrients chart

8% 15% 32% 41% 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

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

22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g

All nutrients for Waffle per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 291kcal 15% 31% 6.2 times more than OrangeOrange
Protein 7.9g 19% 50% 2.8 times more than BroccoliBroccoli
Fats 14.1g 22% 24% 2.4 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0.4mg 0% 48% 132.5 times less than LemonLemon
Net carbs 32.9g N/A 24% 1.6 times less than ChocolateChocolate
Carbs 32.9g 11% 26% 1.2 times more than RiceRice
Cholesterol 69mg 23% 27% 5.4 times less than EggEgg
Iron 2.31mg 29% 31% 1.1 times less than Beef broiledBeef broiled
Calcium 255mg 26% 10% 2 times more than MilkMilk
Potassium 159mg 5% 69% 1.1 times more than CucumberCucumber
Magnesium 19mg 5% 64% 7.4 times less than AlmondAlmond
Copper 0.06mg 7% 74% 2.3 times less than ShiitakeShiitake
Zinc 0.68mg 6% 62% 9.3 times less than Beef broiledBeef broiled
Phosphorus 190mg 27% 41% Equal to Chicken meatChicken meat
Sodium 511mg 22% 20% Equal to White BreadWhite Bread
Vitamin A 228IU 5% 32% 73.3 times less than CarrotCarrot
Vitamin A RAE 65µg 7% 31%
Selenium 46.2µg 84% 22%
Manganese 0.27mg 12% 47%
Vitamin B1 0.26mg 22% 30% Equal to Pea rawPea raw
Vitamin B2 0.35mg 27% 21% 2.7 times more than AvocadoAvocado
Vitamin B3 2.07mg 13% 58% 4.6 times less than Turkey meatTurkey meat
Vitamin B5 0.49mg 10% 59% 2.3 times less than Sunflower seedSunflower seed
Vitamin B6 0.06mg 4% 76% 2.1 times less than OatOat
Vitamin B12 0.25µg 10% 57% 2.8 times less than PorkPork
Folate 46µg 12% 36% 1.3 times less than Brussels sproutBrussels sprout
Saturated Fat 2.87g 14% 39% 2.1 times less than Beef broiledBeef broiled
Monounsaturated Fat 3.52g N/A 40% 2.8 times less than AvocadoAvocado
Polyunsaturated fat 6.79g N/A 15% 7 times less than WalnutWalnut
Tryptophan 0.1mg 0% 79% 3.1 times less than Chicken meatChicken meat
Threonine 0.29mg 0% 79% 2.5 times less than Beef broiledBeef broiled
Isoleucine 0.36mg 0% 78% 2.5 times less than Salmon rawSalmon raw
Leucine 0.63mg 0% 79% 3.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.38mg 0% 78% 1.2 times less than TofuTofu
Methionine 0.18mg 0% 77% 1.9 times more than QuinoaQuinoa
Phenylalanine 0.4mg 0% 79% 1.7 times less than EggEgg
Valine 0.41mg 0% 79% 5 times less than Soybean rawSoybean raw
Histidine 0.19mg 0% 80% 4 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 51% 690 times less than SalmonSalmon
Omega-3 - DHA 0.01g N/A 42% 243.3 times less than SalmonSalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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
 ⓘ 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
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.