USDA Standard Reference · Baked Products
Waffle, plain, frozen, ready-to-heat, microwave
According to USDA FoodData Central (FDC ID 167519, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 298
- Caloriesmoderate density
- 6.7g
- Proteingood source · 13% DV
- 45.4g
- Carbsgood source · 17% DV
- 9.9g
- Fatgood source · 13% DV
Waffle, plain, frozen, ready-to-heat, microwave contains 298 calories per 100g according to USDA FoodData Central. It has 6.7g of protein, 9.9g of fat, and 45.4g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 41% of USDA whole foods
The verdict
Waffle, plain, frozen, ready-to-heat, microwave carries 6.7g of protein per 100g, more than 41% of USDA whole foods.
- 6.7g
- protein per 100g
- Top 59%
- protein vs USDA whole foods
- 298
- calories per 100g
- 2.4g
- 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.
Waffle, plain, frozen, ready-to-heat, microwave contains 298 calories per 100g, according to the USDA FoodData Central database. It provides 6.7g of protein, 9.9g of fat, and 45.4g of carbohydrates per 100g. Dietary fiber: 2.4g. 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, ready-to-heat, microwave is catalogued there as FDC ID 167519, a usda standard reference entry, in the "Baked Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference 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.
By the per-100g standardization, Waffle, plain, frozen, ready-to-heat, microwave reads as high sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Baked Products group for context.
Nutritional Value at a Glance
Waffle, plain, frozen, ready-to-heat, microwave 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 (32% DV).
Note: at 682mg per 100g (30% of the 2,300mg daily limit), this food is relatively high in sodium. Those monitoring salt intake should factor this in.
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.
Where the calories mostly come from
Values per 100g
Macro Breakdown
298 kcal = 15% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Waffle, plain, frozen, ready-to-heat, microwave compares to Baked Products
Per 100 g, against the average across all baked products foods in USDA FoodData Central.
50% Higher in protein than 50% of baked products on record.
Category averages computed live across the USDA Baked Products group. Compare against a specific food →
Where Waffle, plain, frozen, ready-to-heat, microwave ranks on protein
Its 6.7g 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, ready-to-heat, microwave vs every USDA reference food
USDA reference (whole) foods with a protein value
7 41st percentile higher than 41% of 7,880 USDA reference foods
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
Where Waffle, plain, frozen, ready-to-heat, microwave sits among Baked Products
Plotted by protein and calorie percentile among the 515 Baked Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Waffle, plain, frozen, ready-to-heat, microwave: 50th protein percentile, 33rd calorie percentile among Baked Products foods
Read the chart as text
- Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough: Protein percentile 41, Calorie percentile 35
- Cream puff, eclair, custard or cream filled, iced: Protein percentile 22, Calorie percentile 43
- Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): Protein percentile 26, Calorie percentile 64
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: Protein percentile 80, Calorie percentile 82
- Crackers, standard snack-type, with whole wheat: Protein percentile 58, Calorie percentile 83
- Cookies, vanilla sandwich with creme filling, reduced fat: Protein percentile 19, Calorie percentile 70
- Bread, rye: Protein percentile 68, Calorie percentile 15
- Cake, white, dry mix, special dietary (includes lemon-flavored): Protein percentile 7, Calorie percentile 60
- Cookies, oatmeal, commercially prepared, soft-type: Protein percentile 43, Calorie percentile 64
- Crackers, wheat, sandwich, with cheese filling: Protein percentile 82, Calorie percentile 93
- Muffins, blueberry, prepared from recipe, made with low fat (2%) milk: Protein percentile 48, Calorie percentile 27
- Pie, vanilla cream, prepared from recipe: Protein percentile 27, Calorie percentile 26
- Pie crust, cookie-type, prepared from recipe, graham cracker, chilled: Protein percentile 18, Calorie percentile 90
- Tortillas, ready-to-bake or -fry, corn, without added salt: Protein percentile 39, Calorie percentile 4
- Bread, chapati or roti, whole wheat, commercially prepared, frozen: Protein percentile 63, Calorie percentile 34
- Cookies, chocolate, made with rice cereal: Protein percentile 9, Calorie percentile 75
- Bread, cornbread, dry mix, enriched (includes corn muffin mix): Protein percentile 53, Calorie percentile 67
- Bread, sticks, plain: Protein percentile 94, Calorie percentile 65
- Cookies, butter, commercially prepared, enriched: Protein percentile 43, Calorie percentile 85
- Cookies, sugar, commercially prepared, regular (includes vanilla): Protein percentile 33, Calorie percentile 83
- Doughnuts, cake-type, plain, sugared or glazed: Protein percentile 31, Calorie percentile 71
- Pie, banana cream, prepared from mix, no-bake type: Protein percentile 10, Calorie percentile 12
- Sweet rolls, cinnamon, commercially prepared with raisins: Protein percentile 45, Calorie percentile 52
- Crackers, saltines, unsalted tops (includes oyster, soda, soup): Protein percentile 76, Calorie percentile 74
- Waffle, plain, frozen, ready-to-heat, microwave: Protein percentile 50, Calorie percentile 33
Read the chart
Waffle, plain, frozen, ready-to-heat, microwave ranks at the 50th percentile for protein and the 33rd percentile for calories among Baked Products foods (n=515). That places it in the "low-cal, high-protein" quadrant, an efficient choice within this category.
- Pillsbury Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough: 41st protein percentile, 35th calorie percentile
- Cream puff, eclair, custard or cream filled, iced: 22nd protein percentile, 43rd calorie percentile
- Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 26th protein percentile, 64th calorie percentile
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza: 80th protein percentile, 82nd calorie percentile
- Crackers, standard snack-type, with whole wheat: 58th protein percentile, 83rd calorie percentile
- Cookies, vanilla sandwich with creme filling, reduced fat: 19th protein percentile, 70th calorie percentile
- Bread, rye: 68th protein percentile, 15th calorie percentile
- Cake, white, dry mix, special dietary (includes lemon-flavored): 7th protein percentile, 60th calorie percentile
- Cookies, oatmeal, commercially prepared, soft-type: 43rd protein percentile, 64th calorie percentile
- Crackers, wheat, sandwich, with cheese filling: 82nd protein percentile, 93rd calorie percentile
- Muffins, blueberry, prepared from recipe, made with low fat (2%) milk: 48th protein percentile, 27th calorie percentile
- Pie, vanilla cream, prepared from recipe: 27th protein percentile, 26th calorie percentile
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 | 45.4 G | 17% |
| Energy | 298 KCAL | |
| Fiber, total dietary | 2.4 G | 9% |
| Protein | 6.7 G | 13% |
| Total Sugars | 5.0 G | |
| Total lipid (fat) | 9.9 G | 13% |
| Ash | 3.0 G | |
| Energy | 1245.0 kJ | |
| Fructose | 0.00 G | |
| Galactose | 0.00 G | |
| Glucose | 0.00 G | |
| Lactose | 1.5 G | |
| Maltose | 0.28 G | |
| Starch | 38.6 G | |
| Sucrose | 3.3 G | |
| Water | 35.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 106.0 UG | |
| Folate, food | 11.0 UG | |
| Folate, total | 67.0 UG | |
| Folic acid | 56.0 UG | |
| Niacin | 8 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 1 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 2.2 UG | |
| Vitamin B-6 | 1 MG | |
| Vitamin K (Dihydrophylloquinone) | 23.0 UG | |
| Vitamin K (phylloquinone) | 8.1 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 197 MG | 15% |
| Iron, Fe | 6 MG | 32% |
| Potassium, K | 148 MG | 3% |
| Sodium, Na | 682 MG | 30% |
| Copper, Cu | 0 MG | |
| Magnesium, Mg | 25 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 410 MG | |
| Selenium, Se | 12.8 UG | |
| Vitamin E (alpha-tocopherol) | 1 MG | |
| Zinc, Zn | 0 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 16 MG | 5% |
| Fatty acids, total saturated | 1.6 G | 8% |
| Fatty acids, total monounsaturated | 5.2 G | |
| Fatty acids, total polyunsaturated | 2.2 G | |
| MUFA 14:1 | 0.00 G | |
| MUFA 16:1 | 0.03 G | |
| MUFA 17:1 | 0.00 G | |
| MUFA 18:1 | 5.1 G | |
| MUFA 20:1 | 0.07 G | |
| PUFA 18:2 | 1.9 G | |
| PUFA 18:3 | 0.37 G | |
| PUFA 18:3 n-6 c,c,c | 0.00 G | |
| PUFA 20:2 n-6 c,c | 0.01 G | |
| PUFA 20:3 | 0.00 G | |
| PUFA 20:4 | 0.01 G | |
| SFA 10:0 | 0.00 G | |
| SFA 12:0 | 0.00 G | |
| SFA 14:0 | 0.01 G | |
| SFA 15:0 | 0.00 G | |
| SFA 16:0 | 0.91 G | |
| SFA 17:0 | 0.01 G | |
| SFA 18:0 | 0.58 G | |
| SFA 20:0 | 0.04 G | |
| SFA 22:0 | 0.04 G | |
| SFA 8:0 | 0.00 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| MUFA 15:1 | 0.00 G | |
| Tocopherol, beta | 0 MG | |
| Tocopherol, delta | 1 MG | |
| Tocopherol, gamma | 5 MG | |
| Tocotrienol, alpha | 0 MG | |
| Tocotrienol, beta | 0 MG | |
| Tocotrienol, delta | 0 MG | |
| Tocotrienol, gamma | 0 MG |
Key takeaways
- Waffle, plain, frozen, ready-to-heat, microwave delivers 6.7g of protein per 100g, more than 41% of USDA whole foods. See the protein ranking
- It carries 298 calories per 100g - below the baked products average of 360. Compare baked products
- Its standout micronutrient is iron, fe, at 32% of the Daily Value per 100g.
- Based on its per-100g profile, it fits high sodium patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Bread, gluten-free, white, made with tapioca starch and brown rice flour
Pie, coconut creme, commercially prepared
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread
Bread, chapati or roti, plain, commercially prepared
Bread, chapati or roti, whole wheat, commercially prepared, frozen
Bread, raisin, enriched, toasted
→ Compare Waffle, plain, frozen, ready-to-heat, microwave side-by-side with Bread and Pie
Similar Protein Content
Other foods in Baked Products closest to 6.7g protein per 100g, useful for protein-matched substitutions.
Biscuits, plain or buttermilk, refrigerated dough, lower fat
Bread, cornbread, prepared from recipe, made with low fat (2%) milk
Pie crust, standard-type, dry mix, prepared, baked
Cookies, graham crackers, plain or honey (includes cinnamon)
Biscuits, plain or buttermilk, refrigerated dough, higher fat
Crackers, standard snack-type, regular
Frequently Asked Questions
How many calories are in Waffle, plain, frozen, ready-to-heat, microwave? ▼
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Is Waffle, plain, frozen, ready-to-heat, microwave high in fiber? ▼
Is Waffle, plain, frozen, ready-to-heat, microwave keto-friendly? ▼
Is Waffle, plain, frozen, ready-to-heat, microwave good for a diet? ▼
What vitamins and minerals are in Waffle, plain, frozen, ready-to-heat, microwave? ▼
How does Waffle, plain, frozen, ready-to-heat, microwave compare to other foods? ▼
What food group does Waffle, plain, frozen, ready-to-heat, microwave belong to? ▼
More in This Category
Other foods in Baked Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 167519) — USDA Standard Reference 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
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
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.