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Plain Waffle

Plain Waffle

Everyday

A plain waffle is a baked breakfast item made from batter cooked between two patterned plates to create its signature grid-like texture. Its basic recipe combines flour, eggs, milk, and leavening agents, resulting in a crispy exterior and airy interior that serves as a versatile base for both sweet and savory toppings. While moderately high in carbohydrates, plain waffles typically contain less sugar and fat than their sweetened or dessert-style counterparts when prepared without butter or syrup.

Macro Impact

A 1 waffle serving contains 204 calories, 6g protein, 23g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 204 calories?
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47 min
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35 min
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26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size1 waffle (70 g)
Amount per serving
Calories204
% Daily Value*
Total Fat10g
13%
Saturated Fat2g
10%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat2g
Cholesterol48mg
16%
Sodium358mg
16%
Total Carbohydrate23g
8%
Dietary Fiber1g
4%
Total Sugars4g
Includes Added Sugars4g
7%
Protein6g
Vitamin D10mcg
49%
Calcium179mg
14%
Iron2mg
9%
Potassium111mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
1 / 28 g
4%
Sugars
4 g
Added Sugars
4 / 50 g
7%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
10 / 78 g
13%
Monounsaturated
2 / 31 g
8%
Polyunsaturated
5 / 23 g
20%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
48 / 300 g
16%
Omega 3
1 / 5 g
12%
Omega 6
4 / 19 g
22%
Omega 9
2 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
16%
Leucine
0 / 3 g
14%
Lysine
0 / 2 g
11%
Methionine
0 / 1 g
11%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
17%
Tryptophan
0 / 0 g
22%
Valine
0 / 2 g
14%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
20%
Niacin, B3
1 / 15 mg
10%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
7%
Folate
32 / 400 mcg
8%
Vitamin A
46 / 800 mcg
6%
Vitamin C
0 / 83 mg
0%
Vitamin D
10 / 15 mcg
65%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
179 / 1k mg
18%
Copper
0 / 1 mg
5%
Iron
2 / 13 mg
12%
Magnesium
13 / 370 mg
4%
Manganese
0 / 2 mg
9%
Phosphorous
133 / 700 mg
19%
Potassium
111 / 3k mg
4%
Selenium
32 / 55 mcg
59%
Sodium
358 / 2.3k mg
16%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
29 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Waffles, plain, prepared from recipe. USDA Standard Reference, Legacy. Food ID 175039.
  2. 2.Waffle, plain, homemade. Canadian Nutrient File. Food ID 4000.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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