Waffles, plain, frozen, ready-to-heat

1 waffle, square (4" square) (include frozen) (35 g): 100 kcal, 2.3 g protein, 15 g carbohydrate and 3.4 g fat.

Log 1 waffle, square (4" square) (include frozen) (35 g) to today

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Nutrition Facts

Serving size1 waffle, square (4" square) (include frozen) (35 g)

Amount per serving

Calories100

% Daily Value*

Total Fat 3.5g	4%
Saturated Fat 0.5g	3%
Trans Fat —
Cholesterol <5mg	2%
Sodium 220mg	10%
Total Carbohydrate 15g	5%
Dietary Fiber <1g	3%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 2g	5%
Vitamin D —
Calcium 110mg	8%
Iron 2mg	10%
Potassium 40mg	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, square (4" square) (include frozen) (35 g) gives you

High in Vitamin B12 (43% 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 · 60% carbohydrate · 31% fat

Protein: 2 g 9%
Carbs: 15 g 60%
Fat: 3 g 31%

Compared with other foods

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

Calories: less than 29% of foods
Protein: more than 43% of foods
Total fat: less than 34% of foods
Carbohydrate: more than 81% of foods
Dietary fiber: more than 72% of foods
Total sugars: less than 31% of foods
Sodium: less than 12% of foods

All nutrients (55)

Amounts for 1 waffle, square (4" square) (include frozen) (35 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	99.8 kcal	285 kcal
Protein	2.26 g	6.47 g	5%
Carbohydrate	15 g	43 g	5%
Dietary fiber	0.77 g	2.2 g	3%
Total sugars	1.72 g	4.91 g
Starch	12.2 g	34.9 g
Water	13.3 g	38 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.4 g	9.7 g	4%
Saturated fat	0.536 g	1.53 g	3%
Monounsaturated fat	1.8 g	5.13 g
Polyunsaturated fat	0.758 g	2.17 g
Omega-3 EPA	0.001 g	0.004 g
Omega-3 DHA	0.001 g	0.003 g
Cholesterol	4.9 mg	14 mg	2%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	108 mg	308 mg	8%
Iron	1.96 mg	5.61 mg	11%
Magnesium	8.05 mg	23 mg	2%
Phosphorus	126 mg	361 mg	10%
Potassium	43.8 mg	125 mg	1%
Sodium	223 mg	638 mg	10%
Zinc	0.206 mg	0.59 mg	2%
Copper	0.015 mg	0.043 mg	2%
Manganese	0.079 mg	0.225 mg	3%
Selenium	4.27 mcg	12.2 mcg	8%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin A	133 mcg	381 mcg	15%
Vitamin C	0 mg	0 mg	0%
Vitamin E	0.367 mg	1.05 mg	2%
Vitamin K	2.73 mcg	7.8 mcg	2%
Thiamin (B1)	0.217 mg	0.62 mg	18%
Riboflavin (B2)	0.217 mg	0.62 mg	17%
Niacin (B3)	2.65 mg	7.58 mg	17%
Pantothenic acid (B5)	0.11 mg	0.315 mg	2%
Vitamin B6	0.314 mg	0.898 mg	18%
Folate	37.8 mcg	108 mcg	9%
Vitamin B12	1.03 mcg	2.93 mcg	43%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.027 g	0.076 g
Threonine	0.08 g	0.228 g
Isoleucine	0.094 g	0.268 g
Leucine	0.166 g	0.474 g
Lysine	0.098 g	0.28 g
Methionine	0.042 g	0.12 g
Cystine	0.055 g	0.157 g
Phenylalanine	0.098 g	0.279 g
Tyrosine	0.047 g	0.134 g
Valine	0.106 g	0.304 g
Arginine	0.091 g	0.259 g
Histidine	0.047 g	0.133 g
Alanine	0.084 g	0.241 g
Aspartic acid	0.138 g	0.394 g
Glutamic acid	0.571 g	1.63 g
Glycine	0.072 g	0.207 g
Proline	0.193 g	0.55 g
Serine	0.113 g	0.324 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 175038(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.