USDA Survey

Waffle, plain, frozen

According to USDA FoodData Central (FDC ID 2708313, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

309
Caloriesmoderate density
7.4g
Proteingood source · 15% DV
48.4g
Carbsgood source · 18% DV
9.5g
Fatgood source · 12% DV
309 calories per 100g

Waffle, plain, frozen contains 309 calories per 100g according to USDA FoodData Central. It has 7.4g of protein, 9.5g of fat, and 48.4g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 43% of USDA whole foods

The verdict

Waffle, plain, frozen carries 7.4g of protein per 100g, more than 43% of USDA whole foods.

7.4g
protein per 100g
Top 57%
protein vs USDA whole foods
309
calories per 100g
2.6g
fiber per 100g

Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.

FDA labeling rules →

Waffle, plain, frozen contains 309 calories per 100g, according to the USDA FoodData Central database. It provides 7.4g of protein, 9.5g of fat, and 48.4g of carbohydrates per 100g. Dietary fiber: 2.6g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.

Where this data comes from

USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Waffle, plain, frozen is catalogued there as FDC ID 2708313, a usda survey entry. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Survey program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.

Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Waffle, plain, frozen balances protein, fat, and carbohydrates without any single macro dominating.

At 9% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Notable micronutrients include Iron, Fe (37% DV), and Calcium, Ca (23% DV).

Allergen indicators

No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.

Nutrition Facts Serving size 100g Amount per serving Calories 309 % Daily Value* Total Fat 9g 12% Saturated Fat 2g 11% Trans Fat 0g Cholesterol 13mg 4% Sodium 460mg 20% Total Carbohydrate 48g 18% Dietary Fiber 3g 9% Total Sugars 4g Includes 0g Added Sugars 0% Protein 7g Vitamin D 0mcg 0% Calcium 299mg 23% Iron 7mg 37% Potassium 138mg 3% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

309
Calories per 100g

309 kcal = 15% of FDA 2,000 kcal Daily Value

0%100%15of 2,000 kcal
309 kcal = 15% of FDA 2,000 kcal Daily Value
P: 7.4gF: 9.5gC: 48.4g
7.4g
Protein
15% DV
9.5g
Total Fat
12% DV
48.4g
Carbs
18% DV
2.6g
Fiber
9% DV
4.4g
Sugar
no FDA DV
460mg
Sodium
20% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

Where Waffle, plain, frozen ranks on protein

Its 7.4g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.

Protein per 100g - Waffle, plain, frozen vs every USDA reference food

USDA reference (whole) foods with a protein value

7 43rd percentile higher than 43% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). Below this entry. 5–10: 1,170 USDA reference foods (15%). This entry sits in this band. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · July 2026

Full Nutrient Breakdown

Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.

Macronutrients

Nutrient Amount % DV
Carbohydrate, by difference 48.4 G
18%
Energy 309 KCAL
Fiber, total dietary 2.6 G
9%
Protein 7.4 G
15%
Total Sugars 4.4 G
Total lipid (fat) 9.5 G
12%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 31.6 G

Vitamins

Nutrient Amount % DV
Choline, total 28 MG
Folate, DFE 107.0 UG
Folate, food 13.0 UG
Folate, total 68.0 UG
Folic acid 55.0 UG
Niacin 8 MG
Riboflavin 1 MG
Thiamin 1 MG
Vitamin B-12 1.6 UG
Vitamin B-12, added 1.5 UG
Vitamin B-6 1 MG
Vitamin C, total ascorbic acid 0 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 12.5 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 299 MG
23%
Iron, Fe 7 MG
37%
Potassium, K 138 MG
3%
Sodium, Na 460 MG
20%
Carotene, alpha 0.0 UG
Carotene, beta 2.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 2.0 UG
Lycopene 0.0 UG
Magnesium, Mg 22 MG
Phosphorus, P 444 MG
Retinol 437.0 UG
Selenium, Se 10.3 UG
Vitamin A, RAE 438.0 UG
Vitamin D (D2 + D3) 0.0 UG
Vitamin E (alpha-tocopherol) 1 MG
Zinc, Zn 0 MG

Lipids

Nutrient Amount % DV
Cholesterol 13 MG
4%
Fatty acids, total saturated 2.3 G
11%
Fatty acids, total monounsaturated 5.3 G
Fatty acids, total polyunsaturated 1.5 G
MUFA 16:1 0.02 G
MUFA 18:1 5.2 G
MUFA 20:1 0.04 G
MUFA 22:1 0.00 G
PUFA 18:2 1.4 G
PUFA 18:3 0.10 G
PUFA 18:4 0.00 G
PUFA 20:4 0.00 G
PUFA 20:5 n-3 (EPA) 0.01 G
PUFA 22:5 n-3 (DPA) 0.00 G
PUFA 22:6 n-3 (DHA) 0.01 G
SFA 10:0 0.00 G
SFA 12:0 0.00 G
SFA 14:0 0.03 G
SFA 16:0 1.2 G
SFA 18:0 0.97 G
SFA 4:0 0.01 G
SFA 6:0 0.00 G
SFA 8:0 0.00 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 66.0 UG

Key takeaways

  • Waffle, plain, frozen delivers 7.4g of protein per 100g, more than 43% of USDA whole foods. See the protein ranking
  • It carries 309 calories per 100g.
  • Its standout micronutrient is iron, fe, at 37% of the Daily Value per 100g.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Waffle, NFS

Survey
309 cal
P: 7.4gF: 9.5gC: 48.4g

French toast, fast food / restaurant

Survey
310 cal
P: 9.8gF: 14.3gC: 35.7g

Pancakes, plain, fast food / restaurant

Survey
307 cal
P: 7.2gF: 15.5gC: 34.1g

Waffle, fruit

Survey
307 cal
P: 6.9gF: 14.9gC: 36.3g

Pancakes, whole grain, fast food / restaurant

Survey
299 cal
P: 7.6gF: 15.8gC: 31.8g

Waffle, chocolate, frozen

Survey
320 cal
P: 7.4gF: 10.5gC: 48.9g

→ Compare Waffle, plain, frozen side-by-side with Waffle and French toast

Frequently Asked Questions

How many calories are in Waffle, plain, frozen? ▼
Waffle, plain, frozen contains 309 calories per 100g. It has 7.4g of protein, 9.5g of fat, and 48.4g of carbohydrates.
What are the macros in Waffle, plain, frozen? ▼
Per 100g, Waffle, plain, frozen has 7.4g protein (10% of calories), 9.5g fat, and 48.4g carbs. Fiber: 2.6g. Sugar: 4.4g.
How much sodium is in Waffle, plain, frozen? ▼
Waffle, plain, frozen contains 460mg of sodium per 100g, which is 20% of the recommended daily limit (2,300mg).
Is Waffle, plain, frozen high in fiber? ▼
Waffle, plain, frozen contains 2.6g of dietary fiber per 100g, which is 9% of the daily recommended value (28g).
Is Waffle, plain, frozen keto-friendly? ▼
Waffle, plain, frozen has 48.4g of carbs per 100g (63% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Waffle, plain, frozen good for a diet? ▼
Waffle, plain, frozen has 309 calories per 100g. Fat content: 9.5g.
What vitamins and minerals are in Waffle, plain, frozen? ▼
Waffle, plain, frozen is notably rich in Iron, Fe (37% DV), Calcium, Ca (23% DV). Daily-value percentages are computed against the USDA per-100g standardization basis as published in FoodData Central.
How does Waffle, plain, frozen compare to other foods? ▼
Waffle, plain, frozen provides 309 calories and 7.4g protein per 100g. That is 42 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the same category.

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central, April 2026 release. See our methodology.

Source: USDA FoodData Central (FDC ID 2708313) — USDA Survey database. Verify with USDA →

Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.

Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.

All federal data sources used on this page

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.