Waffle, plain, frozen, ready-to-heat, microwave
Whole food · Baked Products
Photo: Wikipedia
A plain, frozen waffle is a pre-cooked, grid-patterned pancake designed for quick reheating in a microwave or toaster. It offers a soft, spongy interior with a slightly crisp exterior when toasted, delivering a mild, subtly sweet, and buttery flavor. Nutritionally, it's a carbohydrate-dense convenience food, providing a quick energy source with moderate fat and minimal protein.
Calorie split: 9% protein · 61% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its ultimate convenience and nostalgic comfort, serving as a blank canvas for everything from maple syrup and berries to fried chicken and cheese. It's a cultural staple for fast, satisfying breakfasts or snacks in many Western households.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate with added sugar, it can cause rapid blood-sugar spikes and lacks significant fiber or protein for sustained fullness. Those monitoring blood sugar or seeking nutrient-dense meals should be cautious. To counteract, always pair it with a protein (like eggs or yogurt) and healthy fat (like nut butter) to slow digestion and improve satiety.
Key benefits
- Extremely quick and convenient meal or snack (ready in under 2 minutes).
- Provides a quick source of energy from its carbohydrate content.
- Versatile base for both sweet and savory toppings.
- Long shelf life when kept frozen, reducing food waste.
- Consistent texture and portion size for meal planning.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The familiar grid pattern on a waffle isn't just decorative; it was historically designed to trap pools of melted butter and syrup, maximizing flavor in every bite.
Full nutrition (USDA data · scales with serving)
| Water | 35.0 g |
| Energy | 298 kcal |
| Energy | 1245 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 9.9 g |
| Ash | 3.0 g |
| Carbohydrate, by difference | 45.4 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 5.0 g |
| Sucrose | 3.3 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.5 g |
| Maltose | 0.28 g |
| Galactose | 0.00 g |
| Starch | 38.6 g |
| Calcium, Ca | 197 mg |
| Iron, Fe | 5.8 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 410 mg |
| Potassium, K | 148 mg |
| Sodium, Na | 682 mg |
| Zinc, Zn | 0.45 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 12.8 ug |
| Thiamin | 0.54 mg |
| Riboflavin | 0.66 mg |
| Niacin | 7.8 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 1.0 mg |
| Folate, total | 67.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 106 ug |
| Vitamin B-12 | 2.2 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 4.5 mg |
| Tocopherol, delta | 1.2 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 8.1 ug |
| Vitamin K (Dihydrophylloquinone) | 23.0 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.91 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.04 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 5.1 g |
| MUFA 20:1 | 0.07 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.37 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 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's the best way to reheat a frozen waffle?
For the best texture, use a toaster or toaster oven to achieve a crisp exterior. A microwave will make it soft and chewy but is faster.
Can I make savory dishes with plain frozen waffles?
Absolutely. They work well as a base for toppings like fried chicken, bacon, cheese, or even as a substitute for bread in a breakfast sandwich.
Is this a healthy breakfast option?
It's a convenient, energy-dense option but is low in protein and fiber. For a balanced meal, add protein like eggs or Greek yogurt and fiber-rich fruit.
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 2.98 kcal/g · 9% calories from protein · 2.4 g fiber · 5.0 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: 4.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.