Waffle, buttermilk, frozen, ready-to-heat, microwaved
Whole food · Baked Products
Photo: Wikipedia
A microwaved frozen buttermilk waffle is a quick, golden-brown breakfast staple with a crisp exterior and a soft, airy, slightly tangy interior from the buttermilk. Nutritionally, it's a dense source of carbohydrates for energy, with a modest protein content and a low fiber count.
Calorie split: 10% protein · 61% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, comforting flavor and the satisfying contrast between a crisp edge and a fluffy center. Its versatility as a base for both sweet and savory toppings makes it a beloved canvas for personalization.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content and low fiber can lead to a rapid blood-sugar spike, which may be a concern for some. To counteract this, pair it with protein and healthy fats like Greek yogurt, nuts, or eggs to slow digestion and increase satiety.
Key benefits
- Extremely convenient for a fast breakfast or snack
- Provides quick-release carbohydrates for immediate energy
- The buttermilk adds a distinctive, pleasant tang
- A familiar, comforting food for many
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The grid pattern on a waffle isn't just for looks; it was historically designed to hold more syrup and toppings, and the pockets help the batter cook more evenly and quickly.
Full nutrition (USDA data · scales with serving)
| Water | 36.5 g |
| Energy | 289 kcal |
| Energy | 1209 kj |
| Protein | 6.9 g |
| Total lipid (fat) | 9.4 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 44.2 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 4.5 g |
| Sucrose | 2.8 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.4 g |
| Maltose | 0.34 g |
| Galactose | 0.00 g |
| Starch | 38.5 g |
| Calcium, Ca | 125 mg |
| Iron, Fe | 6.5 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 410 mg |
| Potassium, K | 110 mg |
| Sodium, Na | 663 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 10.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.58 mg |
| Riboflavin | 0.69 mg |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 64.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 99.0 ug |
| Vitamin B-12 | 2.4 ug |
| Vitamin A, RAE | 429 ug |
| Retinol | 429 ug |
| Vitamin A, IU | 1430 iu |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Tocopherol, beta | 0.08 mg |
| Tocopherol, gamma | 4.2 mg |
| Tocopherol, delta | 1.3 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 10.8 ug |
| Vitamin K (Dihydrophylloquinone) | 20.8 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.84 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.04 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.8 g |
| MUFA 20:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| Cholesterol | 16.0 mg |
Amino acid profile (per 100g)
Estimated from Waffle, buttermilk, frozen, ready-to-heat, toasted — USDA does not publish this profile for Waffle.
| Tryptophan | 0.08 g |
| Threonine | 0.25 g |
| Isoleucine | 0.31 g |
| Leucine | 0.54 g |
| Lysine | 0.33 g |
| Methionine | 0.15 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.34 g |
| Tyrosine | 0.17 g |
| Valine | 0.36 g |
| Arginine | 0.31 g |
| Histidine | 0.16 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.24 g |
| Proline | 0.62 g |
| Serine | 0.39 g |
FAQ
What makes a buttermilk waffle different?
The use of buttermilk gives it a distinct tangy flavor and a more tender, moist crumb compared to waffles made with regular milk.
How can I make a frozen waffle crispier?
After microwaving, you can toast it in a toaster or a dry skillet over medium heat for a minute or two to restore crispness.
Is this a good food for a pre-workout meal?
Its high carbohydrate content can provide quick energy, but it's best paired with a small amount of protein to sustain energy levels during your workout.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.89 kcal/g · 10% calories from protein · 2.4 g fiber · 4.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.