Waffle, NFS
Common food
Photo: Wikipedia
A waffle is a batter-based cake cooked between two hot, patterned plates, creating a crisp, golden-brown exterior with a tender, airy interior. Its signature grid of deep pockets is designed to hold pools of syrup, melted butter, or fresh fruit. Nutritionally, it's a carbohydrate-dense food, providing quick energy, but is relatively low in protein and fiber.
Calorie split: 10% protein · 63% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People adore waffles for their satisfying textural contrast—a crisp shell giving way to a fluffy center—and their incredible versatility as a blank canvas for flavors from classic maple syrup to fried chicken. They are deeply embedded in breakfast culture and special occasions, evoking warmth and comfort.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate and low fiber content can lead to rapid blood-sugar spikes, especially when made with refined flour and topped with sugary syrups. To counteract this, pair with a protein source like eggs or Greek yogurt, add fiber with berries, or choose whole-grain batter. Be mindful of portion sizes, as the calorie density can be high.
Key benefits
- Provides quick energy from carbohydrates
- Can be a vehicle for nutrient-rich toppings
- Versatile base for both sweet and savory meals
- Convenient and quick to prepare from mix or frozen
- Comfort food with positive psychological appeal
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep pockets of a Belgian waffle (specifically the Brussels-style) were intentionally designed to hold more butter and syrup than the shallower, denser American-style waffle.
Full nutrition (USDA data · scales with serving)
| Water | 31.6 g |
| Energy | 309 kcal |
| Protein | 7.4 g |
| Total lipid (fat) | 9.5 g |
| Carbohydrate, by difference | 48.4 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 4.4 g |
| Calcium, Ca | 299 mg |
| Iron, Fe | 6.6 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 444 mg |
| Potassium, K | 138 mg |
| Sodium, Na | 460 mg |
| Zinc, Zn | 0.48 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 10.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.65 mg |
| Niacin | 7.9 mg |
| Vitamin B-6 | 1.1 mg |
| Folate, total | 68.0 ug |
| Folic acid | 55.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 107 ug |
| Choline, total | 28.1 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 1.5 ug |
| Vitamin A, RAE | 438 ug |
| Retinol | 437 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.68 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 5.2 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 13.0 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's the difference between a Belgian waffle and a regular waffle?
Belgian waffles (Brussels-style) are lighter, crispier, and have deeper pockets, made with a yeast-leavened batter. Regular American waffles are denser, often made with baking powder, and have shallower pockets.
Can waffles be part of a healthy diet?
Yes, when made with whole-grain flour, portion-controlled, and topped with protein (like nuts or yogurt) and fiber (like fruit) instead of just sugary syrup.
Why are my waffles not crispy?
Common reasons include undercooked batter, a waffle iron that isn't hot enough, or too much moisture in the batter. Ensure the iron is preheated and the batter isn't over-mixed.
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 3.09 kcal/g · 10% calories from protein · 2.6 g fiber · 4.4 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: 3.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.