Foods · Bread and baked goods
Calories in waffles
Waffles: about 298 calories per 100 g. A portion of 1 waffle, round (32 g) has about 95 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 298 | 6.7 g | 45.4 g | 9.9 g |
| 1 waffle, round (4"dia) | 32 g | 95 | 2.1 g | 14.5 g | 3.2 g |
Where the calories come from
- Protein 9%
- Carbs 61%
- Fat 30%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 298 kcal |
| Protein | 6.7 g |
| Carbohydrate | 45.4 g |
| of which sugars | 5 g |
| Fibre | 2.4 g |
| Fat | 9.9 g |
| of which saturated | 1.6 g |
| Cholesterol | 16 mg |
| Sodium | 682 mg |
| Potassium | 148 mg |
| Calcium | 197 mg |
| Iron | 5.8 mg |
| Water | 35 g |
How it compares with other bread and baked goods
Among the 12 bread and baked goods listed on this site, waffles ranks number 7 from the lowest in calories per 100 g, and number 8 from the highest in protein per 100 g.
Fewer calories per 100 g
- Flour tortilla 297 cal
- White bread 290 cal
- Pita bread 275 cal
More calories per 100 g
- Chocolate cake 389 cal
- Saltine crackers 393 cal
- Croissant 406 cal
What 95 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of waffles (1 waffle, round, 95 calories) equals about 22 minutes of walking or 10 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Waffle, plain, frozen, ready-to-heat, microwave”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in waffles (1 waffle, round)?
About 95 calories (≈). That is 1 waffle, round (32 g) of waffles, using the USDA reference value of 298 calories per 100 g.
How many calories are in 100 grams of waffles?
About 298 calories (≈). One ounce (28 g) is about 84 calories.
How much protein is in waffles?
6.7 g per 100 g, and about 9% of its calories come from protein (≈). A portion of 1 waffle, round has about 2.1 g.
Source
- USDA FoodData Central, SR Legacy: Waffle, plain, frozen, ready-to-heat, microwave (FDC ID 167519)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
Related guides
- does celery have negative caloriesDoes celery have negative calories?No. A medium celery stalk has about 6 calories and digesting it uses a small fraction of that, so the net stays above zero. Celery is low-calorie, not negative.
- how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
- how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.