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
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
Calcium
Polyunsaturated fat
Sodium
Vitamin B2
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)
Similar food data
Baking powder 
Waffle nutrition infographic
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Macronutrients chart
Protein:
16%
Daily Value: 16%
7.9 g of 50 g
Fats:
22%
Daily Value: 22%
14.1 g of 65 g
Carbs:
11%
Daily Value: 11%
32.9 g of 300 g
Water:
2%
Daily Value: 2%
42 g of 2,000 g
Other:
3.1 g
NEW NUTRITION FACTS LABEL
Nutrition Facts
___ servings per container
Serving Size ______________
Serving Size ______________
Amount Per Serving
Calories
291
% Daily Value*
22%
Total Fat
14g
15%
Saturated Fat
3g
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
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
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
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
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.