Waffles, plain, prepared from recipe
Whole food · Baked Products
Photo: Wikipedia
A plain waffle is a golden, grid-patterned batter cake, crispy on the edges and tender within, with a rich, buttery flavor and a subtle sweetness. Nutritionally, it provides a substantial calorie and fat content, making it a dense energy source that is low in fiber and sugar.
Calorie split: 11% protein · 45% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love plain waffles for their comforting, nostalgic taste and satisfying texture, which serves as a perfect canvas for toppings like syrup, fruit, or whipped cream. Their versatility makes them a beloved breakfast staple and a cultural favorite in many households.
⚠️ Watch-outs & how to enjoy it better
Plain waffles can cause blood-sugar spikes due to their high carb and low fiber content, and they are often high in saturated fat and calories, which may concern those monitoring their intake. To counteract this, pair them with protein-rich toppings like eggs or Greek yogurt, practice portion control, and consider adding fiber-rich fruits or nuts.
Key benefits
- High in energy for active lifestyles
- Good source of protein for muscle maintenance
- Rich in fat for satiety and flavor
- Versatile base for sweet or savory toppings
- Quick to prepare from a standard recipe
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first known recipe for waffles appeared in a 14th-century cookbook from the Netherlands, where they were called 'wafels' and were often cooked between two hot irons.
Full nutrition (USDA data · scales with serving)
| Water | 42.0 g |
| Energy | 291 kcal |
| Energy | 1218 kj |
| Protein | 7.9 g |
| Total lipid (fat) | 14.1 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 32.9 g |
| Calcium, Ca | 255 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 190 mg |
| Potassium, K | 159 mg |
| Sodium, Na | 511 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 46.2 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.35 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 46.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 68.0 ug |
| Vitamin B-12 | 0.25 ug |
| Vitamin A, RAE | 65.0 ug |
| Retinol | 64.0 ug |
| Vitamin A, IU | 228 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.70 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.8 g |
| PUFA 18:2 | 6.0 g |
| PUFA 18:3 | 0.78 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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) | 0.01 g |
| Cholesterol | 69.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.29 g |
| Isoleucine | 0.36 g |
| Leucine | 0.63 g |
| Lysine | 0.38 g |
| Methionine | 0.18 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.29 g |
| Valine | 0.41 g |
| Arginine | 0.34 g |
| Histidine | 0.19 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.51 g |
| Glutamic acid | 2.0 g |
| Glycine | 0.25 g |
| Proline | 0.73 g |
| Serine | 0.45 g |
FAQ
What is the difference between a plain waffle and a Belgian waffle?
A plain waffle is typically thinner and denser, while a Belgian waffle is thicker with deeper pockets, often made with a lighter batter that includes yeast or beaten egg whites.
Can plain waffles be part of a healthy diet?
Yes, when eaten in moderation and paired with nutrient-dense toppings like fresh fruit, nuts, or protein sources, they can fit into a balanced diet.
How should plain waffles be stored?
They can be stored in an airtight container at room temperature for 1-2 days, or frozen for up to 3 months, and reheated in a toaster or oven to maintain crispness.
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 2.91 kcal/g · 11% calories from protein · 0.0 g fiber · 0.0 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: 3.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.