Waffles, plain, frozen, ready -to-heat, toasted

1 waffle, round (4" dia) (33 g): 103 kcal, 2.4 g protein, 16.3 g carbohydrate and 3.2 g fat.

Log 1 waffle, round (4" dia) (33 g) to today

Compare with another food

Nutrition Facts

Serving size1 waffle, round (4" dia) (33 g)

Amount per serving

Calories100

% Daily Value*

Total Fat 3g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol <5mg	2%
Sodium 150mg	7%
Total Carbohydrate 16g	6%
Dietary Fiber <1g	3%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 2g	5%
Vitamin D 0mcg	0%
Calcium 100mg	8%
Iron 2.3mg	15%
Potassium 50mg	0%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 waffle, round (4" dia) (33 g) gives you

High in Vitamin B6 (20% DV), Vitamin B12 (40% DV)

Low in total fat, saturated fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

9% protein · 63% carbohydrate · 28% fat

Protein: 2 g 9%
Carbs: 16 g 63%
Fat: 3 g 28%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 26% of foods
Protein: more than 45% of foods
Total fat: less than 34% of foods
Carbohydrate: more than 83% of foods
Dietary fiber: more than 74% of foods
Total sugars: less than 30% of foods
Sodium: less than 18% of foods

All nutrients (57)

Amounts for 1 waffle, round (4" dia) (33 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	103 kcal	312 kcal
Protein	2.37 g	7.19 g	5%
Carbohydrate	16.3 g	49.3 g	6%
Dietary fiber	0.792 g	2.4 g	3%
Total sugars	1.66 g	5.02 g
Starch	13.5 g	40.9 g
Water	10.1 g	30.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.17 g	9.61 g	4%
Saturated fat	0.541 g	1.64 g	3%
Monounsaturated fat	1.62 g	4.91 g
Polyunsaturated fat	0.725 g	2.2 g
Omega-3 EPA	0.002 g	0.005 g
Omega-3 DHA	0.001 g	0.003 g
Cholesterol	4.95 mg	15 mg	2%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	101 mg	307 mg	8%
Iron	2.28 mg	6.91 mg	13%
Magnesium	7.92 mg	24 mg	2%
Phosphorus	142 mg	429 mg	11%
Potassium	47.5 mg	144 mg	1%
Sodium	154 mg	467 mg	7%
Zinc	0.175 mg	0.53 mg	2%
Copper	0.01 mg	0.031 mg	1%
Manganese	0.099 mg	0.299 mg	4%
Selenium	4.16 mcg	12.6 mcg	8%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	131 mcg	398 mcg	15%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.323 mg	0.98 mg	2%
Vitamin K	2.24 mcg	6.8 mcg	2%
Thiamin (B1)	0.173 mg	0.525 mg	14%
Riboflavin (B2)	0.232 mg	0.704 mg	18%
Niacin (B3)	2.93 mg	8.89 mg	18%
Pantothenic acid (B5)	0.107 mg	0.323 mg	2%
Vitamin B6	0.345 mg	1.04 mg	20%
Folate	39.3 mcg	119 mcg	10%
Vitamin B12	0.957 mcg	2.9 mcg	40%
Choline	9.27 mg	28.1 mg	2%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.028 g	0.084 g
Threonine	0.083 g	0.253 g
Isoleucine	0.098 g	0.298 g
Leucine	0.174 g	0.526 g
Lysine	0.103 g	0.311 g
Methionine	0.044 g	0.134 g
Cystine	0.057 g	0.174 g
Phenylalanine	0.102 g	0.31 g
Tyrosine	0.049 g	0.149 g
Valine	0.111 g	0.337 g
Arginine	0.095 g	0.287 g
Histidine	0.049 g	0.148 g
Alanine	0.088 g	0.268 g
Aspartic acid	0.144 g	0.437 g
Glutamic acid	0.598 g	1.81 g
Glycine	0.076 g	0.23 g
Proline	0.202 g	0.611 g
Serine	0.119 g	0.36 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 175048(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.