Waffle serving size and weights
Here a serving of waffle is counted as 1 waffle (round), which USDA weighs at 2.6 oz (75 g), with 218 calories and 5.9 g protein.
Serving sizes of waffle
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 waffle, round | 2.6 oz (75 g) | 218 calories | 5.9 g | 24.7 g | 10.6 g |
| 1 oz | 1 oz (28 g) | 82 calories | 2.2 g | 9.3 g | 4 g |
| 100 g | 3.5 oz (100 g) | 291 calories | 7.9 g | 32.9 g | 14.1 g |
What 3.5 oz (100 g) of waffle looks like
3.5 oz (100 g) of waffle is 3.5 oz, or about 1 1/3 waffles. It has 291 calories, 7.9 g protein, 32.9 g carbs and 14.1 g fat. One waffle weighs 2.6 oz (75 g).
How much waffle for 30 g of protein
There is 7.9 g of protein in 3.5 oz (100 g) of waffle, so 30 g of protein would take 13.4 oz (380 g), with 1105 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-15)
- Plain waffles (prepared from recipe): Waffles, plain, prepared from recipe, FDC ID 175039 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.