Waffles, whole wheat, lowfat, frozen, ready-to-heat
Whole food · Baked Products
Photo: Wikipedia
A convenient, fiber-rich frozen breakfast that crisps up in the toaster with a satisfying, slightly nutty whole-wheat flavor. Its texture is lighter than traditional Belgian waffles but offers a pleasant, hearty chew. Nutritionally, it provides a solid base of complex carbohydrates and plant-based protein for sustained energy.
Calorie split: 11% protein · 76% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its no-fuss convenience and the comforting, toasty aroma it releases when heated. It serves as a versatile canvas for both sweet and savory toppings, fitting seamlessly into busy morning routines.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for a rapid blood-sugar spike due to its high carbohydrate content and added sugars. To counteract this, always pair it with a source of protein (like Greek yogurt or eggs) and healthy fat (like nut butter or avocado) to slow digestion and promote satiety.
Key benefits
- Good source of dietary fiber from whole wheat flour
- Provides plant-based protein for muscle maintenance
- Low in fat compared to traditional waffle varieties
- Convenient, ready-to-heat format saves time
- Whole grains support digestive health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic grid pattern on waffles isn't just for looks; it was originally designed in medieval Europe to hold syrup and toppings more effectively.
Full nutrition (USDA data · scales with serving)
| Water | 38.4 g |
| Energy | 257 kcal |
| Energy | 1077 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 3.6 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 49.2 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 4.3 g |
| Calcium, Ca | 143 mg |
| Iron, Fe | 6.4 mg |
| Magnesium, Mg | 65.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 557 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 30.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.43 mg |
| Riboflavin | 0.49 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.37 mg |
| Vitamin B-6 | 0.57 mg |
| Folate, total | 57.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 88.0 ug |
| Choline, total | 14.7 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 155 ug |
| Retinol | 155 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 519 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 24.0 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.71 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.29 g |
| SFA 14:0 | 0.10 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.22 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.05 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.71 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.70 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Waffles, buttermilk, frozen, ready-to-heat — USDA does not publish this profile for Waffles.
| Tryptophan | 0.07 g |
| Threonine | 0.23 g |
| Isoleucine | 0.28 g |
| Leucine | 0.49 g |
| Lysine | 0.30 g |
| Methionine | 0.13 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.30 g |
| Tyrosine | 0.15 g |
| Valine | 0.33 g |
| Arginine | 0.28 g |
| Histidine | 0.14 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.41 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.21 g |
| Proline | 0.56 g |
| Serine | 0.35 g |
FAQ
How does the nutrition differ from regular frozen waffles?
Whole wheat versions typically offer more fiber and slightly more protein than refined white flour waffles, but can have a similar calorie and sugar count. Always check the label for added sugars and sodium.
Can I make these in an air fryer?
Yes, for an extra crispy texture. Cook at 350°F (175°C) for 3-5 minutes, flipping halfway through, until heated through and crisp.
Are these suitable for a low-carb diet?
No. With nearly 50g of carbohydrates per 100g, they are a high-carb food and would not typically fit into a low-carb or ketogenic dietary pattern.
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 2.57 kcal/g · 11% calories from protein · 4.3 g fiber · 4.3 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: 3.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.