Plain waffles (prepared from recipe)
Nutrition facts per 3.5 oz (100 g) and per 1 oz · Baked Products
3.5 oz (100 g) of Waffles, plain, prepared from recipe provides 291 calories, 7.9 g protein, 14.1 g fat and 32.9 g carbohydrate. Per 100 g it is high in Selenium (84% DV), Riboflavin (B2) (27% DV), Thiamin (B1) (22% DV). Note the Cholesterol (23% DV per 3.5 oz (100 g)) and Sodium (22% DV per 3.5 oz (100 g)).
Protein 11%Fat 44%Carbohydrate 45%
Calculated from the grams above at 4 calories/g for protein and carbohydrate and 9 calories/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
Quick answers
How many calories are in 1 oz of plain waffles (prepared from recipe)?
1 oz (28 g) of Waffles, plain, prepared from recipe has 83 calories. Per 3.5 oz (100 g): 291 calories. Other servings: 1 waffle, round (2.6 oz, 75 g), 218 calories.
How much protein is in 1 oz of plain waffles (prepared from recipe)?
1 oz (28 g) has 2.2 g of protein. Per 3.5 oz (100 g): 7.9 g. Other servings: 1 waffle, round (2.6 oz, 75 g), 5.9 g.
How many carbs are in 1 oz of plain waffles (prepared from recipe)?
1 oz (28 g) has 9.3 g of total carbohydrate. Per 3.5 oz (100 g): 32.9 g carbohydrate.
How much fat is in 1 oz of plain waffles (prepared from recipe)?
1 oz (28 g) has 4 g of fat, of which 0.81 g is saturated. Per 3.5 oz (100 g): 14.1 g.
Sugar, sodium and minerals in 1 oz of plain waffles (prepared from recipe)
Per 1 oz (28 g):
- Sodium: 145 mg (about 0.4 g of salt), 6% DV
- Iron: 0.7 mg, 4% DV
- Calcium: 72 mg, 6% DV
What is plain waffles (prepared from recipe) high in?
Per 1 oz (28 g):
- Selenium: 13 mcg, 24% DV
USDA values for this exact food, scaled to the serving. % DV uses FDA Daily Values. Sugar is total sugars: USDA does not separate added sugar for this food.
What stands out
- Selenium: 46.2 mcg per 3.5 oz (100 g) — 84% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.35 mg per 3.5 oz (100 g) — 27% of the Daily Value. Other top sources →
- Thiamin (B1): 0.26 mg per 3.5 oz (100 g) — 22% of the Daily Value. Other top sources →
- Calcium: 255 mg per 3.5 oz (100 g) — 20% of the Daily Value. Other top sources →
- Folate: 68 mcg per 3.5 oz (100 g) — 17% of the Daily Value. Other top sources →
- Protein: 7.9 g per 3.5 oz (100 g) — 16% of the Daily Value. Other top sources →
- Phosphorus: 190 mg per 3.5 oz (100 g) — 15% of the Daily Value. Other top sources →
- Niacin (B3): 2.07 mg per 3.5 oz (100 g) — 13% of the Daily Value. Other top sources →
Before you use this number
- This number is not what your body gets. Plant foods contain only non-heme iron, which is absorbed far less readily than the heme iron in meat, seafood and poultry. Absorption runs about 14–18% from mixed diets that include meat, seafood and vitamin C, and 5–12% from vegetarian diets. Vitamin C and meat eaten in the same meal raise it. Phytate in grains and beans, and polyphenols in foods such as spinach, lower it. Calcium is unusual in lowering absorption of both forms. Evidence: iron-18 · iron-04 · iron-05 · iron-06 · iron-19
- Plant foods do not contain B12 naturally. Vitamin B12 occurs naturally only in foods of animal origin. Where a plant food shows any, it has been fortified — many breakfast cereals and nutritional yeasts are. People who eat no animal products are at higher risk of deficiency. Evidence: b12-11 · b12-04
Energy and macronutrients
| Nutrient | per 3.5 oz (100 g) | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Energy | 291 kcal | 83 kcal | |
| Protein | 7.9 g | 2.24 g | 4% |
| Total fat | 14.1 g | 4 g | 5% |
| Saturated fat | 2.87 g | 0.81 g | 4% |
| Monounsaturated fat | 3.52 g | 1 g | |
| Polyunsaturated fat | 6.79 g | 1.93 g | |
| Cholesterol | 69 mg | 19.6 mg | 7% |
| Carbohydrate | 32.9 g | 9.34 g | 3% |
| Dietary fiber | — g | — | |
| Sugars (total) | — g | — | |
| Water | 42 g | 11.9 g |
Vitamins
| Nutrient | per 3.5 oz (100 g) | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Vitamin A (RAE) | 65 mcg | 18.5 mcg | 2% |
| Vitamin C | 0.4 mg | 0.11 mg | 0% |
| Vitamin D | — mcg | — | |
| Vitamin E | — mg | — | |
| Vitamin K | — mcg | — | |
| Thiamin (B1) | 0.26 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.35 mg | 0.1 mg | 8% |
| Niacin (B3) | 2.07 mg | 0.59 mg | 4% |
| Vitamin B6 | 0.06 mg | 0.02 mg | 1% |
| Folate | 68 mcg | 19.3 mcg | 5% |
| Vitamin B12 | 0.25 mcg | 0.07 mcg | 3% |
| Choline | — mg | — |
Minerals
| Nutrient | per 3.5 oz (100 g) | per 1 oz (28.4 g) | % DV per 1 oz |
|---|---|---|---|
| Calcium | 255 mg | 72.4 mg | 6% |
| Iron | 2.31 mg | 0.66 mg | 4% |
| Magnesium | 19 mg | 5.4 mg | 1% |
| Phosphorus | 190 mg | 54 mg | 4% |
| Potassium | 159 mg | 45.2 mg | 1% |
| Sodium | 511 mg | 145.1 mg | 6% |
| Zinc | 0.68 mg | 0.19 mg | 2% |
| Copper | 0.06 mg | 0.02 mg | 2% |
| Selenium | 46.2 mcg | 13.1 mcg | 24% |
Other entries for waffle
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Waffle, NFS | 309 | 7.42 g | 9.49 g | 48.4 g |
| Waffle, buttermilk, frozen, ready-to-heat, microwaved | 289 | 6.92 g | 9.4 g | 44.2 g |
| Waffle, buttermilk, frozen, ready-to-heat, toasted | 309 | 7.42 g | 9.49 g | 48.4 g |
| Waffle, chocolate | 437 | 9.07 g | 22.7 g | 48.6 g |
| Waffle, chocolate, fast food / restaurant | 480 | 8.59 g | 28.9 g | 46.1 g |
| Waffle, chocolate, frozen | 320 | 7.43 g | 10.5 g | 48.9 g |
| Waffle, cinnamon | 373 | 8.7 g | 18.8 g | 41.7 g |
| Waffle, fruit | 307 | 6.94 g | 14.9 g | 36.2 g |
| Waffle, fruit, fast food / restaurant | 354 | 6.6 g | 21.1 g | 34.5 g |
| Waffle, fruit, frozen | 296 | 7.07 g | 9.05 g | 46.6 g |
| Waffle, gluten free | 263 | 2.72 g | 8.84 g | 43 g |
| Waffle, plain | 373 | 8.7 g | 18.8 g | 41.5 g |
16 more USDA entries
| USDA entry | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Waffle, plain, fast food / restaurant | 428 | 8.16 g | 26.4 g | 38.9 g |
| Waffle, plain, frozen | 309 | 7.42 g | 9.49 g | 48.4 g |
| Waffle, plain, frozen, ready-to-heat, microwave | 298 | 6.71 g | 9.91 g | 45.4 g |
| Waffle, plain, reduced fat | 292 | 9.72 g | 7.35 g | 46.8 g |
| Waffle, school | 257 | 7.14 g | 3.57 g | 49.2 g |
| Waffle, whole grain | 364 | 9.23 g | 19.2 g | 38.6 g |
| Waffle, whole grain, fast food / restaurant | 421 | 8.64 g | 26.9 g | 36.1 g |
| Waffle, whole grain, frozen | 289 | 6.78 g | 8.39 g | 46.7 g |
| Waffle, whole grain, fruit, frozen | 278 | 6.48 g | 8.02 g | 45.1 g |
| Waffle, whole grain, reduced fat | 257 | 7.14 g | 3.57 g | 49.2 g |
| Waffles, buttermilk, frozen, ready-to-heat | 273 | 6.58 g | 9.22 g | 41 g |
| Waffles, chocolate chip, frozen, ready-to-heat | 297 | 5.8 g | 10.1 g | 45.7 g |
| Waffles, gluten-free, frozen, ready-to-heat | 263 | 2.72 g | 8.84 g | 43 g |
| Waffles, plain, frozen, ready -to-heat, toasted | 312 | 7.19 g | 9.61 g | 49.3 g |
| Waffles, plain, frozen, ready-to-heat | 285 | 6.47 g | 9.7 g | 43 g |
| Waffles, whole wheat, lowfat, frozen, ready-to-heat | 257 | 7.14 g | 3.57 g | 49.2 g |
Per 100 g, from USDA FoodData Central (laboratory entries) and FNDDS (foods as eaten in the US dietary survey). They differ from this one in cut, part, pack, recipe or preparation, so we list them here rather than on separate pages.
Worth knowing
- Cholesterol is 69 mg per 3.5 oz (100 g), 23% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
- Sodium is 511 mg per 3.5 oz (100 g), 22% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
More in Baked Products
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Source and how to read this
Data: USDA FoodData Central, SR Legacy, release 2018-04 (final), FDC ID 175039. Described in USDA as Waffles, plain, prepared from recipe; we shorten these names for readability and keep the original here. Values are per 3.5 oz (100 g) of edible portion as USDA reports them; a serving may be more or less.
Portion: "1 oz" = 28.4 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labeling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? editorial@biomanutrient.app