Waffle, plain, fast food / restaurant
Common food
Photo: Wikipedia
A plain, fast-food waffle is a golden, grid-patterned batter cake, typically with a crisp exterior and a soft, airy interior. Its flavor is subtly sweet and buttery, serving as a neutral canvas for toppings. Nutritionally, it is a dense source of energy, primarily from carbohydrates and fats, with a modest amount of protein.
Calorie split: 8% protein · 37% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love its satisfying textural contrast—the crisp ridges giving way to a fluffy interior—and its role as a versatile base for both sweet and savory flavors. It evokes a sense of casual comfort and is deeply embedded in breakfast and brunch culture.
⚠️ Watch-outs & how to enjoy it better
Its high refined carbohydrate and fat content can lead to rapid blood-sugar spikes and subsequent energy crashes, making it less ideal for those managing diabetes or seeking sustained energy. To counteract this, pair it with a source of protein (like eggs or Greek yogurt) and healthy fat (like nut butter or avocado) to slow digestion and improve satiety. Be mindful of portion size.
Key benefits
- Quick and convenient source of energy
- Provides some protein for muscle maintenance
- Can be a vehicle for nutrient-dense toppings like fruit or yogurt
- A familiar comfort food that can boost morale
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep pockets in a waffle's grid are not just for texture; they were historically designed to hold pools of melted butter, syrup, or other toppings, maximizing flavor in every bite.
Full nutrition (USDA data · scales with serving)
| Water | 23.4 g |
| Energy | 428 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 26.4 g |
| Carbohydrate, by difference | 38.9 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 7.8 g |
| Calcium, Ca | 227 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 359 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 620 mg |
| Zinc, Zn | 0.80 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 11.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.28 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 50.0 ug |
| Folic acid | 39.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 78.0 ug |
| Choline, total | 55.2 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 85.0 ug |
| Retinol | 83.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 109 ug |
| Vitamin E (alpha-tocopherol) | 4.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 22.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.1 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 3.2 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 10.3 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 10.0 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 8.9 g |
| PUFA 18:2 | 7.9 g |
| PUFA 18:3 | 0.95 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 73.0 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
Is a plain waffle healthy?
A plain, fast-food waffle is an energy-dense food high in refined carbs and fats, with limited fiber and micronutrients. It can be part of a balanced diet in moderation, especially when topped with nutrient-rich foods like fruit or protein.
Why is it so high in calories?
The high calorie count comes from its primary ingredients: refined wheat flour (carbohydrates) and added fats like oil or butter used in the batter and cooking process, which are calorie-dense.
What's the difference between a waffle and a pancake?
The main difference is the cooking vessel: waffles are cooked in a patterned iron that creates a crisp exterior and interior pockets, while pancakes are cooked on a flat griddle, resulting in a softer, more uniform texture.
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 4.28 kcal/g · 8% calories from protein · 2.4 g fiber · 7.8 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: 3.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.