Waffle nutrition, glycemic index, calories, net carbs & more
Waffles, plain, prepared from recipe
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Waffle
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
76 (high)
Glycemic load
19 (medium)
Calories
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)
Calcium
Polyunsaturated fat
Sodium
Vitamin B2
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.
Waffle Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Waffle Glycemic load (GL)
Mineral coverage chart
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:
0 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:
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%
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
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:
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 | Value | DV% | In TOP % of foods | Comparison |
| Calories | 291kcal | 15% | 31% |
6.2 times more than Orange
|
| Protein | 7.9g | 19% | 50% |
2.8 times more than Broccoli
|
| Fats | 14.1g | 22% | 24% |
2.4 times less than Cheese
|
| Vitamin C | 0.4mg | 0% | 48% |
132.5 times less than Lemon
|
| Net carbs | 32.9g | N/A | 24% |
1.6 times less than Chocolate
|
| Carbs | 32.9g | 11% | 26% |
1.2 times more than Rice
|
| Cholesterol | 69mg | 23% | 27% |
5.4 times less than Egg
|
| Iron | 2.31mg | 29% | 31% |
1.1 times less than Beef
|
| Calcium | 255mg | 26% | 10% |
2 times more than Milk
|
| Potassium | 159mg | 5% | 69% |
1.1 times more than Cucumber
|
| Magnesium | 19mg | 5% | 64% |
7.4 times less than Almond
|
| Copper | 0.06mg | 7% | 74% |
2.3 times less than Shiitake
|
| Zinc | 0.68mg | 6% | 62% |
9.3 times less than Beef
|
| Phosphorus | 190mg | 27% | 41% |
Equal to Chicken meat
|
| Sodium | 511mg | 22% | 20% |
Equal to White Bread
|
| Vitamin A | 228IU | 5% | 32% |
73.3 times less than Carrot
|
| 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 raw
|
| Vitamin B2 | 0.35mg | 27% | 21% |
2.7 times more than Avocado
|
| Vitamin B3 | 2.07mg | 13% | 58% |
4.6 times less than Turkey meat
|
| Vitamin B5 | 0.49mg | 10% | 59% |
2.3 times less than Sunflower seed
|
| Vitamin B6 | 0.06mg | 4% | 76% |
2.1 times less than Oat
|
| Vitamin B12 | 0.25µg | 10% | 57% |
2.8 times less than Pork
|
| Folate | 46µg | 12% | 36% |
1.3 times less than Brussels sprout
|
| Saturated Fat | 2.87g | 14% | 39% |
2.1 times less than Beef
|
| Monounsaturated Fat | 3.52g | N/A | 40% |
2.8 times less than Avocado
|
| Polyunsaturated fat | 6.79g | N/A | 15% |
7 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 79% |
3.1 times less than Chicken meat
|
| Threonine | 0.29mg | 0% | 79% |
2.5 times less than Beef
|
| Isoleucine | 0.36mg | 0% | 78% |
2.5 times less than Salmon
|
| Leucine | 0.63mg | 0% | 79% |
3.9 times less than Tuna
|
| Lysine | 0.38mg | 0% | 78% |
1.2 times less than Tofu
|
| Methionine | 0.18mg | 0% | 77% |
1.9 times more than Quinoa
|
| Phenylalanine | 0.4mg | 0% | 79% |
1.7 times less than Egg
|
| Valine | 0.41mg | 0% | 79% |
5 times less than Soybean raw
|
| Histidine | 0.19mg | 0% | 80% |
4 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 51% |
690 times less than Salmon
|
| Omega-3 - DHA | 0.01g | N/A | 42% |
243.3 times less than Salmon
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 291
% Daily Value*
22%
Total Fat
14g
14%
Saturated Fat 3g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
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.