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Waffles, Frozen

Waffles, Frozen

EverydayFrozenCookedEnriched

Frozen waffles are pre-cooked, shelf-stable breakfast items made from enriched wheat flour and designed for quick reheating in toasters or ovens. The enrichment process adds iron and B vitamins like folate, though they typically contain less fiber than whole-grain varieties. When heated, they develop a crisp exterior with a soft interior, offering convenient portion control but often requiring toppings for flavor enhancement.

Macro Impact

A 2 waffle serving contains 182 calories, 4g protein, 28g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 182 calories?
Walking3.5 mph, moderate pace
42 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size2 waffle (64 g)
Amount per serving
Calories182
% Daily Value*
Total Fat6g
8%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat3g
Cholesterol9mg
3%
Sodium408mg
18%
Total Carbohydrate28g
10%
Dietary Fiber1g
5%
Total Sugars3g
Includes Added Sugars0.6g
1%
Protein4g
Vitamin D13mcg
64%
Calcium197mg
15%
Iron4mg
20%
Potassium80mg
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
28 / 275 g
10%
Fiber
1 / 28 g
5%
Sugars
3 g
Added Sugars
1 / 50 g
1%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
11%
Polyunsaturated
1 / 23 g
6%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
9 / 300 g
3%
Omega 3
0 / 5 g
5%
Omega 6
1 / 19 g
6%
Omega 9
3 g
Protein
Protein
4 / 80 g
5%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
11%
Leucine
0 / 3 g
10%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
12%
Tryptophan
0 / 0 g
15%
Valine
0 / 2 g
9%
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
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
35%
Riboflavin, B2
0 / 1 mg
33%
Niacin, B3
5 / 15 mg
32%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
1 / 1 mg
44%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
2 / 2 mcg
78%
Folate
44 / 400 mcg
11%
Vitamin A
244 / 800 mcg
30%
Vitamin C
0 / 83 mg
0%
Vitamin D
13 / 15 mcg
85%
Vitamin E
1 / 15 mg
4%
Vitamin K
5 / 105 mcg
5%
Minerals
Calcium
197 / 1k mg
20%
Copper
0 / 1 mg
3%
Iron
4 / 13 mg
28%
Magnesium
15 / 370 mg
4%
Manganese
0 / 2 mg
7%
Phosphorous
231 / 700 mg
33%
Potassium
80 / 3k mg
3%
Selenium
8 / 55 mcg
14%
Sodium
408 / 2.3k mg
18%
Zinc
0 / 10 mg
4%
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
24 g
Caffeine
0 mg
Choline
10 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, frozen, ready-to-heat. USDA Standard Reference, Legacy. Food ID 175038.
  2. 2.Waffle, plain, frozen, ready-to-heat. Canadian Nutrient File. Food ID 3998.

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.

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