Whole grain waffle

USDA name: Waffle, whole grain

273 calories in 1 medium waffle (75 g). Per 100 g, protein: 9.2 g, carbohydrates: 38.6 g, fat: 19.2 g.

Serving
1
= 75 g
273KCAL

Whole grain waffle, 1 medium waffle

273 calories

Protein
6.9 g
Carbs
29 g
Fat
14.4 g
Fiber
2.9 g
Sugars
6.1 g

Nutrition Facts

Serving size1 medium waffle (75 g)
Amount per serving
Calories273
% Daily Value*
Total Fat 14.4 g18%
Saturated Fat 3.1 g16%
Cholesterol 60 mg20%
Sodium 635 mg28%
Total Carbohydrate 29 g11%
Dietary Fiber 2.9 g10%
Total Sugars 6.1 g
Protein 6.9 g
Vitamin D 0.9 mcg5%
Calcium 122 mg9%
Iron 2.8 mg15%
Potassium 221 mg5%

* The % Daily Value 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. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Riboflavin (B2)31% 0.4 mg
  • Niacin (B3)16% 2.6 mg
  • Vitamin E15% 2.3 mg
  • Vitamin B1214% 0.34 µg
  • Thiamin (B1)12% 0.15 mg
  • Folate10% 39 µg
  • Vitamin K10% 11.5 µg
  • Choline9% 49 mg
  • Vitamin A8% 69.8 µg
  • Vitamin B66% 0.1 mg
  • Vitamin D5% 0.9 µg

Little or none: Vitamin C.

minerals

% of the Daily Value in this serving

  • Phosphorus28% 355 mg
  • Sodium28% 635 mg
  • Selenium21% 11.7 µg
  • Iron15% 2.8 mg
  • Copper11% 0.1 mg
  • Calcium9% 122 mg
  • Magnesium9% 37.5 mg
  • Zinc9% 0.94 mg
  • Potassium5% 221 mg

How it compares

Against other records in Pancakes, waffles, French toast, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 100%

    Same value as 0 of 53 other records.

    leastmost

  • Sodium

    Higher than 98%

    Same value as 0 of 53 other records.

    leastmost

  • Protein

    Higher than 91%

    Same value as 0 of 53 other records.

    leastmost

  • Fiber

    Higher than 91%

    Same value as 0 of 53 other records.

    leastmost

  • Total fat

    Higher than 89%

    Same value as 0 of 53 other records.

    leastmost

  • Calories

    Higher than 87%

    Same value as 0 of 53 other records.

    leastmost

Questions

How many calories are in whole grain waffle?
1 medium waffle (75 g): 273 calories; protein: 6.9 g, carbohydrates: 29 g, fat: 14.4 g.
How much protein is in whole grain waffle?
9.2 g per 100 g. Its estimated share of calories is 10%, using 4 kcal per gram of protein.
How many net carbs are in whole grain waffle?
34.8 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water30.6 g
Energy364 kcal
Protein9.2 g
Total lipid (fat)19.2 g
Carbohydrate, by difference38.6 g
Fiber, total dietary3.8 g
Total Sugars8.1 g
Calcium, Ca162 mg
Iron, Fe3.7 mg
Magnesium, Mg50 mg
Phosphorus, P473 mg
Potassium, K295 mg
Sodium, Na847 mg
Zinc, Zn1.3 mg
Copper, Cu0.14 mg
Selenium, Se15.6 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.2 mg
Riboflavin0.54 mg
Niacin3.5 mg
Vitamin B-60.13 mg
Folate, total38 µg
Folic acid20 µg
Folate, food19 µg
Folate, DFE52 µg
Choline, total65.4 mg
Vitamin B-120.46 µg
Vitamin B-12, added0 µg
Vitamin A, RAE93 µg
Retinol92 µg
Carotene, beta16 µg
Carotene, alpha0 µg
Cryptoxanthin, beta2 µg
Lycopene0 µg
Lutein + zeaxanthin132 µg
Vitamin E (alpha-tocopherol)3 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)1.2 µg
Vitamin K (phylloquinone)15.3 µg
Fatty acids, total saturated4.2 g
SFA 4:00.07 g
SFA 6:00.052 g
SFA 8:00.032 g
SFA 10:00.075 g
SFA 12:00.087 g
SFA 14:00.29 g
SFA 16:02.5 g
SFA 18:00.86 g
Fatty acids, total monounsaturated7.1 g
MUFA 16:10.13 g
MUFA 18:16.9 g
MUFA 20:10.094 g
MUFA 22:10 g
Fatty acids, total polyunsaturated5.9 g
PUFA 18:25.2 g
PUFA 18:30.62 g
PUFA 18:40 g
PUFA 20:40.004 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0.001 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol80 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2708329, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.