Calories in Waffles: Nutrition Facts & Serving Sizes
Per 1 oz (28g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One square frozen waffle (35g) contains 100 calories with 2.3g of protein, 15.1g of carbs, and 3.4g of fat. Per 100g, waffles provide 285 calories, 6.5g of protein, 43g of carbs, and 9.7g of fat. Waffles are a classic breakfast item that packs a moderate calorie count with a significant sodium hit of 638mg per 100g. They are enriched with several B vitamins and iron, making them more nutritious than plain white bread. The standout micronutrient is calcium at 308mg per 100g, which covers about 30% of the daily value. Waffles are not a particularly protein-dense food, so they work best as a carb base alongside eggs or Greek yogurt. On a bulk, waffles with toppings like peanut butter, banana, or syrup can stack calories quickly. On a cut, portion control matters since the carbs and fat add up fast with typical toppings.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 oz (28g) | 80.9 | 1.8g | 12.2g | 2.8g | 0.6g |
| 1 waffle, square (4" square) (include frozen) (35g) | 99.8 | 2.3g | 15.1g | 3.4g | 0.8g |
| 100g | 285 | 6.5g | 43g | 9.7g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 285 | 14% |
| Protein | 6.5g | 13% |
| Total Fat | 9.7g | 12% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 43g | 16% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 4.9g | 10% |
| Sodium | 638mg | 28% |
| Cholesterol | 14mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Cholesterol | 14mg | 5% |
| Calcium | 308mg | 24% |
| Iron | 5.6mg | 31% |
| Potassium | 125mg | 3% |
| Vitamin A | 381mcg | 42% |
| Vitamin B6 | 0.9mg | 53% |
| Vitamin B12 | 2.9mcg | 121% |
| Magnesium | 23mg | 5% |
| Phosphorus | 361mg | 29% |
| Zinc | 0.6mg | 5% |
| Selenium | 12.2mcg | 22% |
| Folate | 108mcg | 27% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 0.6mg | 46% |
| Niacin (B3) | 7.6mg | 48% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Waffles
Waffles are an enriched grain product, meaning they have vitamins and minerals added back after processing. Per 100g, waffles provide 5.6mg of iron (31% daily value), which supports red blood cell production and oxygen transport. This matters during intense training when iron demands increase.
The 108mcg of folate per 100g is notable. Folate is a B vitamin essential for DNA synthesis and cell repair, which becomes relevant during hard training when cells are turning over faster.
Waffles also provide 2.9mcg of vitamin B12 per 100g, which supports nerve function and energy metabolism. Most B12 comes from animal products, so an enriched grain product offering this is a minor plus for anyone reducing meat intake.
For practical use, waffles serve as a quick-digesting carb source. Pre-workout, a waffle with some peanut butter gives you fast carbs plus a bit of protein and fat. Post-workout, waffles can help replenish muscle glycogen when paired with a protein source. The speed is the main advantage over other breakfast foods.
The calcium content (308mg per 100g) is higher than many expect from a grain product and contributes meaningfully to daily bone health needs. Overall, waffles are a convenience food that can fit into a balanced diet when portioned correctly and paired with protein-rich foods.
Dietary Considerations
Waffles are not keto-friendly due to their high carb content (43g per 100g). Most commercial waffles contain gluten from wheat flour, so they are not suitable for celiac disease or gluten sensitivity. Vegan-friendly versions exist, but most standard waffles contain eggs and dairy. For weight loss, waffles can fit into a calorie deficit if you control portions and toppings. Syrup adds 50 to 100 calories per tablespoon with no nutritional benefit. Better topping choices include Greek yogurt, fresh fruit, or peanut butter to add protein and nutrients without excess sugar.
Daily Intake (100g)
100g of waffle provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a waffle?
One square frozen waffle (35g) has about 100 calories. Per 100g, waffles contain 285 calories. A larger homemade waffle can range from 150 to 300 calories depending on the recipe and size. Toppings like syrup and butter can easily double the total calorie count.
Is a waffle good for weight loss?
Waffles can fit into a weight loss diet in moderation. At 100 calories per square waffle, they are not outrageously high in calories on their own. The issue is that typical toppings (butter and syrup) add another 150 to 250 calories. Use protein-rich toppings like Greek yogurt or cottage cheese instead.
How much protein in a waffle?
One square waffle (35g) has 2.3g of protein. Per 100g, waffles contain 6.5g of protein. Waffles are not a meaningful protein source. Always pair them with eggs, Greek yogurt, or cottage cheese if hitting your protein target is a priority.
Are waffles healthier than pancakes?
The nutritional differences are minor. Waffles (285 cal per 100g) and pancakes (around 350 cal per 100g from mix) are comparable. Waffles are often slightly crispier due to oil in the batter. Neither is particularly nutrient-dense. The toppings and portion size matter more than the waffle versus pancake distinction.
How many carbs in a waffle?
One square waffle (35g) has 15.1g of carbs, including 1.7g of sugar and 0.8g of fiber. Per 100g, waffles contain 43g of carbs. These are primarily fast-digesting refined carbs, making waffles a quick energy source but not ideal for sustained satiety.
Can I eat waffles on a high-protein diet?
Yes, waffles can be part of a high-protein diet as long as you add protein-dense toppings or sides. A waffle on its own only provides 2.3g of protein per serving. Add 2 to 3 eggs, Greek yogurt, or a protein shake on the side to hit your protein targets while still enjoying waffles.
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