How Many Calories in a Waffle? Nutrition Facts & Macros
One frozen waffle (75 g) has 234 calories
Protein 5.4g · Carbs 37g · Fat 7.2g
Waffles are a popular breakfast item enjoyed plain, with syrup, or loaded with toppings. A frozen toasted waffle contains 312 kcal per 100 g, with most of its energy coming from carbohydrates (49.3 g). Toppings like maple syrup and butter can significantly increase the calorie count. Frozen waffles are a good source of folate (119 mcg) and vitamin B6 (1.04 mg) thanks to flour fortification. A plain frozen waffle contains about 31% water.
1305 kJ · per 100g · Water: 30.63 g
Calorie Calculator: Waffle (Frozen)
75 g Waffle (Frozen) contains 234 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 waffle (75 g) | 234 kcal | 5.4g | 37g | 7.2g |
| 2 waffles (150 g) | 468 kcal | 10.8g | 74g | 14.4g |
| 100 grams | 312 kcal | 7.2g | 49.3g | 9.6g |
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Waffle (Frozen) — Nutrition Facts
| Waffle (Frozen) | per 100g |
|---|---|
| Calories | 312 kcal |
| Protein | 7.19 g |
| Fat | 9.61 g |
| Carbs | 49.34 g |
| Fiber | 2.4 g |
| Sugar | 5.02 g |
| Sodium | 467 mg |
| Potassium | 144 mg |
| Magnesium | 24 mg |
| Phosphorus | 429 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 1.04 mg |
| Folate | 119 mcg |
| Manganese | 0.299 mg |
| Water | 30.63 g |
Source: USDA FoodData Central (FDC ID: 175048) · Data verified April 2026
Variations
Frozen plain (toasted)
312 kcal per 100 g — standard frozen waffle, toasted. The most common variety, convenient and quick to prepare. Moderate fat (9.6 g) from the batter, good source of fortified B vitamins.
Homemade waffle
~291 kcal per 100 g — made from scratch with eggs, butter, and flour. Richer flavor than frozen, slightly fewer calories due to higher moisture content. More protein from eggs but also more cholesterol. Nutrition varies significantly by recipe.
Belgian waffle
~340 kcal per 100 g — thicker and larger than standard waffles with deeper pockets. Made with yeast-raised batter, more butter, and sometimes pearl sugar. One Belgian waffle can weigh 150-200 g (510-680 kcal) — a substantial meal on its own. More indulgent than frozen waffles.
Dietary Perspectives
For Weight Loss
Moderate at 312 kcal per 100 g — one waffle (75 g) has 234 kcal plain. But toppings add up fast: maple syrup (+52 kcal per tablespoon), butter (+100 kcal per tablespoon), whipped cream (+25 kcal per tablespoon). A fully topped waffle can easily reach 400+ kcal. For weight loss, eat plain or with fresh fruit. Low protein (7.19 g per 100 g) means it won't keep you full for long.
For Athletic Performance
Quick carb source at 49.3 g per 100 g — one waffle (75 g) provides about 37 g carbohydrates for pre-workout energy. Often fortified with B vitamins (folate 119 mcg, B6 1.04 mg) and iron, supporting energy metabolism. Low protein (7.19 g per 100 g) means you should pair with eggs or yogurt for a complete meal. Good glycogen replenisher post-workout thanks to rapid-digesting refined carbs.
For Keto
Not suitable for keto — 46.9 g net carbs per 100 g (49.34 g total carbohydrates minus 2.4 g fiber). One waffle (75 g) has approximately 35.2 g net carbs, far exceeding the typical 20-50 g daily keto limit from a single item. Made from refined flour which is pure starch. Keto waffles made from almond flour, coconut flour, and eggs (~5 g net carbs per waffle) are a popular alternative.
Frequently Asked Questions
How many calories are in a waffle?
One frozen waffle (75 g) contains approximately 234 calories. Per 100 g, a frozen toasted waffle has 312 calories. That's moderate for a breakfast item — higher than a pancake (227 kcal per 100 g) but lower than a croissant (406 kcal per 100 g). Two waffles (150 g) bring the total to 468 calories before any toppings.
How many carbs are in a waffle?
One frozen waffle (75 g) has about 37 g of carbohydrates, of which 1.8 g is fiber and 3.8 g is sugar. Per 100 g, waffles contain 49.34 g of carbs. That's 46.9 g net carbs per 100 g — a significant carb load. Adding maple syrup (52 g carbs per 60 ml) pushes a single waffle well over 60 g total carbs.
Are waffles healthy?
Frozen waffles are a convenient but nutritionally mixed choice. They provide decent B vitamins from fortification (folate 119 mcg, B6 1.04 mg) but are high in sodium (467 mg per 100 g) and refined carbs. With only 7.19 g protein and 2.4 g fiber per 100 g, they won't keep you full long. For a healthier option, choose whole grain waffles and top with fresh fruit and Greek yogurt instead of syrup.
Waffle vs pancake — which has more calories?
Waffles have more calories: 312 kcal per 100 g vs 227 kcal for pancakes. Waffles also have more fat (9.61 g vs 9.83 g similar) but more carbs (49.3 g vs 28.3 g). One waffle (75 g, 234 kcal) is comparable to a medium pancake (77 g, 175 kcal). The waffle's grid pattern also holds more syrup and butter, adding extra calories from toppings.
How many calories does a waffle with syrup have?
One frozen waffle (75 g, 234 kcal) with 2 tablespoons of maple syrup (+104 kcal) totals about 338 calories. Add a tablespoon of butter (+100 kcal) and you're at 438 calories. With whipped cream (+25 kcal per tbsp), a fully loaded waffle can easily exceed 500 calories — more than double the plain waffle.
Are waffles good for weight loss?
Waffles are challenging for weight loss. One plain waffle (75 g) has 234 kcal with only 5.4 g protein and 1.8 g fiber — poor satiety per calorie. The real problem is toppings: syrup, butter, and cream can double the calories. If you eat waffles while dieting, stick to one plain waffle topped with fresh berries and a protein source like Greek yogurt. Whole grain waffles with higher fiber are a better choice.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Waffle (Frozen) | 312 | 7.19g | 49.34g | 9.61g |
| Pancake (Plain) | 227 | 6.4g | 28.3g | 9.7g |
| Croissant (Butter) | 406 | 8.2g | 45.8g | 21g |
| Bagel (Plain) | 264 | 10.56g | 52.38g | 1.32g |
| Muffin (Blueberry) | 375 | 4.49g | 53g | 16.07g |
per 100g
Per 100 g, a frozen waffle has 312 kcal — more than a pancake (227 kcal) due to higher fat (9.6 g vs 9.8 g similar) and more carbs (49.3 g vs 28.3 g). A croissant (406 kcal) is higher still because of its butter content (21 g fat).
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