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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
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
3.8 (acidic )
Calories
291
90% Calcium
85% Polyunsaturated fat
80% Sodium
79% Vitamin B2
78% Selenium
Explanation: This food contains more Calcium than 90% of foods. More importantly, although there are several foods (10%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Polyunsaturated fat, Sodium, Vitamin B2 and Selenium

Waffle Glycemic index (GI)

76
Similar food data
92 Baking powder Baking powder

Waffle nutrition infographic

Waffle nutrition infographic
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Macronutrients chart

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 Serving
Calories 291
% Daily Value*
22%
Total Fat 14g
15%
Saturated Fat 3g
Trans Fat g
23%
Cholesterol 69mg
21%
Sodium 511mg
11%
TotalCarbohydrate 33g
0%
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 255mg 26%

Iron 2mg 11%

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
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 255 mg of 1,000 mg 26%
Iron: 2.31 mg of 18 mg 13%
Magnesium: 19 mg of 400 mg 5%
Phosphorus: 190 mg of 1,000 mg 19%
Potassium: 159 mg of 3,500 mg 5%
Sodium: 511 mg of 2,400 mg 21%
Zinc: 0.68 mg of 15 mg 5%
Copper: 0.062 mg of 2 mg 3%
Manganese: 0.265 mg of 2 mg 13%
Selenium: 46.2 µg of 70 µg 66%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Calcium
255 mg
TOP 10%
Sodium
511 mg
TOP 20%
Selenium
46.2 mg
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: 228 IU of 5,000 IU 5%
Vitamin E : mg of 20 mg 0%
Vitamin D: µg of 10 µg 0%
Vitamin C: 0.4 mg of 60 mg 1%
Vitamin B1: 0.263 mg of 2 mg 18%
Vitamin B2: 0.347 mg of 2 mg 20%
Vitamin B3: 2.073 mg of 20 mg 10%
Vitamin B5: 0.485 mg of 10 mg 5%
Vitamin B6: 0.056 mg of 2 mg 3%
Folate, total: 46 µg of 400 µg 12%
Vitamin B12: 0.25 µg of 6 µg 4%
Vitamin K: µg of 80 µg 0%
Folic acid (B9): 31 µg of 400 µg 8%

Vitamin chart - relative view

Vitamin B2
0.347 µg
TOP 21%
Vitamin B1
0.263 µg
TOP 30%
Folic acid (B9)
31 µg
TOP 32%
Vitamin A
228 µg
TOP 32%
Folate, total
46 µg
TOP 36%
Vitamin C
0.4 µg
TOP 48%
Vitamin B12
0.25 µg
TOP 57%
Vitamin B3
2.073 µg
TOP 58%
Vitamin B5
0.485 µg
TOP 59%
Vitamin B6
0.056 µg
TOP 76%

Protein quality breakdown

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

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 11% 31% 291kcal 6.2 times more than Orange
Calcium 26% 10% 255mg 2 times more than Milk
Iron 13% 31% 2.31mg 1.1 times less than Beef
Magnesium 5% 64% 19mg 7.4 times less than Kidney bean
Phosphorus 27% 41% 190mg Equal to Chicken meat
Potassium 3% 69% 159mg 1.1 times more than Cucumber
Sodium 21% 20% 511mg Equal to White Bread
Zinc 6% 62% 0.68mg 9.3 times less than Beef
Copper 0% 74% 0.06mg 2.3 times less than Shiitake
Vitamin A 5% 32% 228IU 73.3 times less than Carrot
Vitamin C 0% 48% 0.4mg 132.5 times less than Lemon
Vitamin B1 18% 30% 0.26mg Equal to Pea
Vitamin B2 20% 21% 0.35mg 2.7 times more than Avocado
Vitamin B3 10% 58% 2.07mg 4.6 times less than Turkey meat
Vitamin B5 5% 59% 0.49mg 2.3 times less than Sunflower seed
Vitamin B6 3% 76% 0.06mg 2.1 times less than Oat
Folate, total 12% 36% 46µg 1.3 times less than Brussels sprout
Vitamin B12 4% 57% 0.25µg 2.8 times less than Pork
Folic acid (B9) 8% 32% 31µg INF times more than Banana
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 seperately if present) is the USDA's FoodCentral. The exact link of 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.