Grains And Cereals • Deep Nutrition Analytics
Waffles, plain, frozen, ready -to-heat, toasted
As a recognized grains and cereals, Waffles, plain, frozen, ready -to-heat, toasted delivers 312 calories per 100g, with energy primarily anchored by carbohydrates (49.3g) to support daily activity. Standing out in micronutrient concentration, it provides 121% of your daily value for Vitamin B12 (2.9 µg) in a standard 100g portion. A higher calorie density (3.1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 7.2 g
- Carbohydrates
- 49.3 g
- Fat
- 9.6 g
- Fiber
- 2.4 g
Carbohydrate Quality & Sustained Energy
Waffles, plain, frozen, ready -to-heat, toasted delivers 49.3g of carbohydrates balanced with 2.4g of fiber, yielding 46.9g 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 Sugars | 5 g |
| Total lipid (fat) | 9.6 g |
| Carbohydrate, by difference | 49.3 g |
| Energy | 312 kcal |
| Protein | 7.2 g |
| Energy | 1310 kJ |
| Fiber, total dietary | 2.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.9 µg |
| Vitamin B6 | 1 mg |
| Vitamin A | 398 µg |
| Iron | 6.9 mg |
| Phosphorus | 429 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 398 µg |
| Vitamin B-12, added | 2.8 µg |
| Vitamin B-12 | 2.9 µg |
| Vitamin A, IU | 1330 IU |
| Vitamin B-6 | 1 mg |
| Vitamin E (alpha-tocopherol) | 1 mg |
| Vitamin K (Dihydrophylloquinone) | 35.5 µg |
| Vitamin K (phylloquinone) | 6.8 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 467 mg |
| Calcium, Ca | 307 mg |
| Potassium, K | 144 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 12.6 µg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.3 mg |
| Iron, Fe | 6.9 mg |
| Magnesium, Mg | 24 mg |
| Phosphorus, P | 429 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| SFA 4:0 | 0 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.3 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 4.9 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| Retinol | 398 µg |
| Fatty acids, total saturated | 1.6 g |
| SFA 14:0 | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 17:0 | 0 g |
| Choline, total | 28.1 mg |
| Folate, DFE | 119 µg |
| Thiamin | 0.5 mg |
| Folic acid | 64 µg |
| Lutein + zeaxanthin | 51 µg |
| Niacin | 8.9 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.3 g |
| Leucine | 0.5 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.3 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.4 g |
| Sucrose | 3.2 g |
| Maltose | 0.2 g |
| Water | 30.6 g |
| PUFA 20:4 | 0 g |
| Carotene, beta | 1 µg |
| Folate, food | 11 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.1 g |
| Alanine | 0.3 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.2 g |
| Proline | 0.6 g |
| Riboflavin | 0.7 mg |
| Folate, total | 75 µg |
| Cholesterol | 15 mg |
| PUFA 22:6 n-3 (DHA) | 0 g |
| Ash | 3.3 g |
| Starch | 40.9 g |
| Lactose | 1.6 g |
| Cryptoxanthin, beta | 1 µg |
| PUFA 20:5 n-3 (EPA) | 0 g |
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2.9 µg of Vitamin B12 (121% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Iron Rich
Provides 6.9 mg of dietary iron (38% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- oz28 g
- waffle, square (4" square)33 g
- waffle, round (4" dia)33 g
Compare Waffles, plain, frozen, ready -to-heat, toasted with Category Peers
Waffle, buttermilk, frozen, ready-to-heat, toasted vs Waffles, plain, frozen, ready -to-heat, toasted
Compared to Waffle, buttermilk, frozen, ready-to-heat, toasted, Waffles, plain, frozen, ready -to-heat, toasted has 2% more carbohydrates and 1% higher calories per 100g.
Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Waffles, plain, frozen, ready -to-heat, toasted
Compared to Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour, Waffles, plain, frozen, ready -to-heat, toasted has 51% less fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Waffles, plain, frozen, ready -to-heat, toasted?
A standard 100-gram serving of Waffles, plain, frozen, ready -to-heat, toasted contains 312 calories (1305 kJ), alongside 7.2g of protein, 49.3g of carbohydrates, and 9.6g of fat.
In common serving sizes:- 28g (oz): ~88 kcal
- 33g (waffle, square (4" square)): ~103 kcal
- 33g (waffle, round (4" dia)): ~103 kcal
Is Waffles, plain, frozen, ready -to-heat, toasted suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 46.9g of net carbs per 100g (49.3g total carbs minus 2.4g fiber), consuming Waffles, plain, frozen, ready -to-heat, toasted will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Waffles, plain, frozen, ready -to-heat, toasted?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Waffles, plain, frozen, ready -to-heat, toasted are:
- Vitamin B12: 2.9 µg (121% of your daily value)
- Vitamin B6: 1.04 mg (61% of your daily value)
- Vitamin A: 398 µg (44% 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 175048).