Grains And Cereals • Deep Nutrition Analytics
Waffle, plain, frozen, ready-to-heat, microwave
As a recognized grains and cereals, Waffle, plain, frozen, ready-to-heat, microwave delivers 298 calories per 100g, with energy primarily anchored by carbohydrates (45.4g) to support daily activity. It contributes substantial micronutrient density, highlighted by Vitamin B12 at 91% of the standard daily value (2.18 µg). Despite a higher energy concentration (3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 6.7 g
- Carbohydrates
- 45.4 g
- Fat
- 9.9 g
- Fiber
- 2.4 g
Carbohydrate Quality & Sustained Energy
Waffle, plain, frozen, ready-to-heat, microwave delivers 45.4g of carbohydrates balanced with 2.4g of fiber, yielding 43g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 9.9 g |
| Carbohydrate, by difference | 45.4 g |
| Energy | 298 kcal |
| Total Sugars | 5 g |
| Protein | 6.7 g |
| Energy | 1240 kJ |
| Fiber, total dietary | 2.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.2 µg |
| Vitamin B6 | 1 mg |
| Phosphorus | 410 mg |
| Iron | 5.8 mg |
| Sodium | 682 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.9 mg |
| Vitamin B-6 | 1 mg |
| Vitamin B-12 | 2.2 µg |
| Vitamin K (Dihydrophylloquinone) | 23 µg |
| Vitamin K (phylloquinone) | 8.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 197 mg |
| Potassium, K | 148 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 12.8 µg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 25 mg |
| Phosphorus, P | 410 mg |
| Sodium, Na | 682 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.2 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 106 µg |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5.1 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.4 g |
| PUFA 20:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 5.2 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 20:2 n-6 c,c | 0 g |
| Sucrose | 3.3 g |
| Maltose | 0.3 g |
| Water | 35 g |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, gamma | 4.5 mg |
| Niacin | 7.8 mg |
| Pantothenic acid | 0.3 mg |
| Folic acid | 56 µg |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 17:0 | 0 g |
| Ash | 3 g |
| Starch | 38.6 g |
| Lactose | 1.5 g |
| Tocopherol, delta | 1.2 mg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.7 mg |
| Folate, total | 67 µg |
| Folate, food | 11 µg |
| Cholesterol | 16 mg |
| Fatty acids, total saturated | 1.6 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2.2 µg of Vitamin B12 (91% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Iron Rich
Provides 5.8 mg of dietary iron (32% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- waffle, round (4"dia)32 g
Compare Waffle, plain, frozen, ready-to-heat, microwave with Category Peers
Waffle, plain, frozen, ready-to-heat, microwave vs Waffles, chocolate chip, frozen, ready-to-heat
Compared to Waffles, chocolate chip, frozen, ready-to-heat, Waffle, plain, frozen, ready-to-heat, microwave has 2% less fat and 0% higher calories per 100g.
Waffle, plain, frozen, ready-to-heat, microwave vs Muffins, plain, prepared from recipe, made with low fat (2%) milk
Compared to Muffins, plain, prepared from recipe, made with low fat (2%) milk, Waffle, plain, frozen, ready-to-heat, microwave has 13% less fat and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Waffle, plain, frozen, ready-to-heat, microwave?
A standard 100-gram serving of Waffle, plain, frozen, ready-to-heat, microwave contains 298 calories (1247 kJ), alongside 6.7g of protein, 45.4g of carbohydrates, and 9.9g of fat.
In common serving sizes:- 32g (waffle, round (4"dia)): ~95 kcal
Is Waffle, plain, frozen, ready-to-heat, microwave suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 43g of net carbs per 100g (45.4g total carbs minus 2.4g fiber), consuming Waffle, plain, frozen, ready-to-heat, microwave will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Waffle, plain, frozen, ready-to-heat, microwave?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Waffle, plain, frozen, ready-to-heat, microwave are:
- Vitamin B12: 2.18 µg (91% of your daily value)
- Vitamin B6: 1.02 mg (60% of your daily value)
- Phosphorus: 410 mg (33% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 167519).