USDA Survey

Waffle, whole grain, fast food / restaurant

According to USDA FoodData Central (FDC ID 2708323, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.

421
Calorieshigh density
8.6g
Proteingood source · 17% DV
36.1g
Carbsgood source · 13% DV
26.9g
Fathigh · 35% DV
421 calories per 100g

Waffle, whole grain, fast food / restaurant contains 421 calories per 100g according to USDA FoodData Central. It has 8.6g of protein, 26.9g of fat, and 36.1g of carbohydrates per 100g. Data is sourced verbatim from the USDA Survey database, refreshed July 2026.

  • More protein than 47% of USDA whole foods

The verdict

Waffle, whole grain, fast food / restaurant carries 8.6g of protein per 100g, more than 47% of USDA whole foods.

8.6g
protein per 100g
Top 53%
protein vs USDA whole foods
421
calories per 100g
3.5g
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, whole grain, fast food / restaurant contains 421 calories per 100g, according to the USDA FoodData Central database. It provides 8.6g of protein, 26.9g of fat, and 36.1g of carbohydrates per 100g. Dietary fiber: 3.5g. 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.

High Sodium

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, whole grain, fast food / restaurant is catalogued there as FDC ID 2708323, 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.

By the per-100g standardization, Waffle, whole grain, fast food / restaurant reads as high sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below.

Nutritional Value at a Glance

Waffle, whole grain, fast food / restaurant balances protein, fat, and carbohydrates without any single macro dominating.

At 13% of the Daily Value for fiber, it contributes moderately to daily fiber intake.

Note: at 855mg per 100g (37% 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.

Nutrition Facts Serving size 100g Amount per serving Calories 421 % Daily Value* Total Fat 27g 35% Saturated Fat 5g 25% Trans Fat 0g Cholesterol 75mg 25% Sodium 855mg 37% Total Carbohydrate 36g 13% Dietary Fiber 4g 13% Total Sugars 8g Includes 0g Added Sugars 0% Protein 9g Vitamin D 0mcg 0% Calcium 151mg 12% Iron 3mg 19% Potassium 277mg 6% * 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

421
Calories per 100g

421 kcal = 21% of FDA 2,000 kcal Daily Value

0%100%21of 2,000 kcal
421 kcal = 21% of FDA 2,000 kcal Daily Value
P: 8.6gF: 26.9gC: 36.1g
8.6g
Protein
17% DV
26.9g
Total Fat
35% DV
36.1g
Carbs
13% DV
3.5g
Fiber
13% DV
7.6g
Sugar
no FDA DV
855mg
Sodium
37% DV

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

Where Waffle, whole grain, fast food / restaurant ranks on protein

Its 8.6g 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, whole grain, fast food / restaurant vs every USDA reference food

USDA reference (whole) foods with a protein value

9 47th percentile higher than 47% 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 36.1 G
13%
Energy 421 KCAL
Fiber, total dietary 3.5 G
13%
Protein 8.6 G
17%
Total Sugars 7.6 G
Total lipid (fat) 26.9 G
35%
Alcohol, ethyl 0.00 G
Caffeine 0 MG
Theobromine 0 MG
Water 25.9 G

Vitamins

Nutrient Amount % DV
Choline, total 61 MG
Folate, DFE 48.0 UG
Folate, food 17.0 UG
Folate, total 36.0 UG
Folic acid 18.0 UG
Niacin 3 MG
Riboflavin 1 MG
Thiamin 0 MG
Vitamin B-12 0.4 UG
Vitamin B-12, added 0.0 UG
Vitamin B-6 0 MG
Vitamin C, total ascorbic acid 0 MG
Vitamin E, added 0 MG
Vitamin K (phylloquinone) 23.3 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 151 MG
12%
Iron, Fe 3 MG
19%
Potassium, K 277 MG
6%
Sodium, Na 855 MG
37%
Carotene, alpha 0.0 UG
Carotene, beta 15.0 UG
Copper, Cu 0 MG
Cryptoxanthin, beta 2.0 UG
Lycopene 0.0 UG
Magnesium, Mg 46 MG
Phosphorus, P 442 MG
Retinol 86.0 UG
Selenium, Se 14.6 UG
Vitamin A, RAE 87.0 UG
Vitamin D (D2 + D3) 1.1 UG
Vitamin E (alpha-tocopherol) 5 MG
Zinc, Zn 1 MG

Lipids

Nutrient Amount % DV
Cholesterol 75 MG
25%
Fatty acids, total saturated 5.1 G
25%
Fatty acids, total monounsaturated 10.5 G
Fatty acids, total polyunsaturated 8.9 G
MUFA 16:1 0.15 G
MUFA 18:1 10.1 G
MUFA 20:1 0.15 G
MUFA 22:1 0.00 G
PUFA 18:2 7.9 G
PUFA 18:3 0.98 G
PUFA 18:4 0.00 G
PUFA 20:4 0.00 G
PUFA 20:5 n-3 (EPA) 0.00 G
PUFA 22:5 n-3 (DPA) 0.00 G
PUFA 22:6 n-3 (DHA) 0.00 G
SFA 10:0 0.07 G
SFA 12:0 0.08 G
SFA 14:0 0.27 G
SFA 16:0 3.2 G
SFA 18:0 1.1 G
SFA 4:0 0.07 G
SFA 6:0 0.05 G
SFA 8:0 0.03 G

Other

Nutrient Amount % DV
Lutein + zeaxanthin 124.0 UG

Key takeaways

  • Waffle, whole grain, fast food / restaurant delivers 8.6g of protein per 100g, more than 47% of USDA whole foods. See the protein ranking
  • It carries 421 calories 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.

Waffle, plain, fast food / restaurant

Survey
428 cal
P: 8.2gF: 26.4gC: 38.9g

Waffle, chocolate

Survey
437 cal
P: 9.1gF: 22.7gC: 48.6g

French toast sticks, fast food / restaurant

Survey
400 cal
P: 7.1gF: 20.9gC: 48.5g

Waffle, plain

Survey
373 cal
P: 8.7gF: 18.8gC: 41.5g

Waffle, cinnamon

Survey
373 cal
P: 8.7gF: 18.8gC: 41.7g

Waffle, whole grain

Survey
364 cal
P: 9.2gF: 19.2gC: 38.6g

→ Compare Waffle, whole grain, fast food / restaurant side-by-side with Waffle and Waffle

Frequently Asked Questions

How many calories are in Waffle, whole grain, fast food / restaurant? ▼
Waffle, whole grain, fast food / restaurant contains 421 calories per 100g. It has 8.6g of protein, 26.9g of fat, and 36.1g of carbohydrates.
What are the macros in Waffle, whole grain, fast food / restaurant? ▼
Per 100g, Waffle, whole grain, fast food / restaurant has 8.6g protein (8% of calories), 26.9g fat, and 36.1g carbs. Fiber: 3.5g. Sugar: 7.6g.
How much sodium is in Waffle, whole grain, fast food / restaurant? ▼
Waffle, whole grain, fast food / restaurant contains 855mg of sodium per 100g, which is 37% of the recommended daily limit (2,300mg).
Is Waffle, whole grain, fast food / restaurant high in fiber? ▼
Waffle, whole grain, fast food / restaurant contains 3.5g of dietary fiber per 100g, which is 13% of the daily recommended value (28g).
Is Waffle, whole grain, fast food / restaurant keto-friendly? ▼
Waffle, whole grain, fast food / restaurant has 36.1g of carbs per 100g (34% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Waffle, whole grain, fast food / restaurant good for a diet? ▼
Waffle, whole grain, fast food / restaurant has 421 calories per 100g. Fat content: 26.9g. Contains 3.5g fiber which aids digestion.
How does Waffle, whole grain, fast food / restaurant compare to other foods? ▼
Waffle, whole grain, fast food / restaurant provides 421 calories and 8.6g protein per 100g. That is 49 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 2708323) — 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.