USDA Standard Reference · Baked Products
Waffles, plain, prepared from recipe
According to USDA FoodData Central (FDC ID 175039, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 291
- Caloriesmoderate density
- 7.9g
- Proteingood source · 16% DV
- 32.9g
- Carbsgood source · 12% DV
- 14.1g
- Fatgood source · 18% DV
Waffles, plain, prepared from recipe contains 291 calories per 100g according to USDA FoodData Central. It has 7.9g of protein, 14.1g of fat, and 32.9g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 45% of USDA whole foods
The verdict
Waffles, plain, prepared from recipe carries 7.9g of protein per 100g, more than 45% of USDA whole foods.
- 7.9g
- protein per 100g
- Top 55%
- protein vs USDA whole foods
- 291
- calories per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Waffles, plain, prepared from recipe contains 291 calories per 100g, according to the USDA FoodData Central database. It provides 7.9g of protein, 14.1g of fat, and 32.9g of carbohydrates per 100g. 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. Waffles, plain, prepared from recipe is catalogued there as FDC ID 175039, 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.
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
Waffles, plain, prepared from recipe balances protein, fat, and carbohydrates without any single macro dominating.
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
291 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 Waffles, plain, prepared from recipe compares to Baked Products
Per 100 g, against the average across all baked products foods in USDA FoodData Central.
63% Higher in protein than 63% of baked products on record.
Category averages computed live across the USDA Baked Products group. Compare against a specific food →
Where Waffles, plain, prepared from recipe ranks on protein
Its 7.9g 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 - Waffles, plain, prepared from recipe vs every USDA reference food
USDA reference (whole) foods with a protein value
8 45th percentile higher than 45% 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 Waffles, plain, prepared from recipe 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.
Waffles, plain, prepared from recipe: 63rd protein percentile, 30th 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
- Bagels, wheat: Protein percentile 85, Calorie percentile 12
- Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): Protein percentile 17, Calorie percentile 55
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: Protein percentile 93, Calorie percentile 81
- Bread, naan, plain, commercially prepared, refrigerated: Protein percentile 80, Calorie percentile 30
- Cookies, Marie biscuit: Protein percentile 55, Calorie percentile 63
- Bread, reduced-calorie, oat bran, toasted: Protein percentile 79, Calorie percentile 9
- Cake, pound, commercially prepared, butter (includes fresh and frozen): Protein percentile 29, Calorie percentile 47
- Cookies, oatmeal, commercially prepared, regular: Protein percentile 45, Calorie percentile 78
- Crackers, saltines (includes oyster, soda, soup): Protein percentile 78, Calorie percentile 67
- Muffins, blueberry, toaster-type: Protein percentile 25, Calorie percentile 37
- Pie, pumpkin, prepared from recipe: Protein percentile 23, Calorie percentile 2
- Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk: Protein percentile 68, Calorie percentile 38
- Pie, fried pies, cherry: Protein percentile 7, Calorie percentile 38
- Pillsbury, Crusty French Loaf, refrigerated dough: Protein percentile 69, Calorie percentile 10
- Cookies, chocolate chip sandwich, with creme filling: Protein percentile 6, Calorie percentile 71
- Bread, boston brown, canned: Protein percentile 31, Calorie percentile 1
- Bread, crumbs, dry, grated, plain: Protein percentile 98, Calorie percentile 59
- Cookies, brownies, prepared from recipe: Protein percentile 45, Calorie percentile 85
- Cookies, sugar wafer, with creme filling, sugar free: Protein percentile 12, Calorie percentile 98
- Doughnuts, cake-type, plain, chocolate-coated or frosted: Protein percentile 29, Calorie percentile 80
- Pie, apple, prepared from recipe: Protein percentile 3, Calorie percentile 18
- Sweet rolls, cheese: Protein percentile 55, Calorie percentile 48
- Crackers, saltines, unsalted tops (includes oyster, soda, soup): Protein percentile 76, Calorie percentile 74
- Waffles, plain, prepared from recipe: Protein percentile 63, Calorie percentile 30
Read the chart
Waffles, plain, prepared from recipe ranks at the 63rd percentile for protein and the 30th 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
- Bagels, wheat: 85th protein percentile, 12th calorie percentile
- Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): 17th protein percentile, 55th calorie percentile
- Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar: 93rd protein percentile, 81st calorie percentile
- Bread, naan, plain, commercially prepared, refrigerated: 80th protein percentile, 30th calorie percentile
- Cookies, Marie biscuit: 55th protein percentile, 63rd calorie percentile
- Bread, reduced-calorie, oat bran, toasted: 79th protein percentile, 9th calorie percentile
- Cake, pound, commercially prepared, butter (includes fresh and frozen): 29th protein percentile, 47th calorie percentile
- Cookies, oatmeal, commercially prepared, regular: 45th protein percentile, 78th calorie percentile
- Crackers, saltines (includes oyster, soda, soup): 78th protein percentile, 67th calorie percentile
- Muffins, blueberry, toaster-type: 25th protein percentile, 37th calorie percentile
- Pie, pumpkin, prepared from recipe: 23rd protein percentile, 2nd 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 | 32.9 G | 12% |
| Energy | 291 KCAL | |
| Protein | 7.9 G | 16% |
| Total lipid (fat) | 14.1 G | 18% |
| Ash | 3.1 G | |
| Energy | 1218.0 kJ | |
| Water | 42.0 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 68.0 UG | |
| Folate, food | 15.0 UG | |
| Folate, total | 46.0 UG | |
| Folic acid | 31.0 UG | |
| Niacin | 2 MG | |
| Pantothenic acid | 0 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 0 MG | |
| Vitamin B-12 | 0.3 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 255 MG | 20% |
| Iron, Fe | 2 MG | 13% |
| Potassium, K | 159 MG | 3% |
| Sodium, Na | 511 MG | 22% |
| Copper, Cu | 0 MG | |
| Magnesium, Mg | 19 MG | |
| Manganese, Mn | 0 MG | |
| Phosphorus, P | 190 MG | |
| Retinol | 64.0 UG | |
| Selenium, Se | 46.2 UG | |
| Vitamin A, IU | 228 IU | |
| Vitamin A, RAE | 65.0 UG | |
| Zinc, Zn | 1 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 69 MG | 23% |
| Fatty acids, total saturated | 2.9 G | 14% |
| Fatty acids, total monounsaturated | 3.5 G | |
| Fatty acids, total polyunsaturated | 6.8 G | |
| MUFA 16:1 | 0.10 G | |
| MUFA 18:1 | 3.4 G | |
| MUFA 20:1 | 0.03 G | |
| MUFA 22:1 | 0.00 G | |
| PUFA 18:2 | 6.0 G | |
| PUFA 18:3 | 0.78 G | |
| PUFA 18:4 | 0.00 G | |
| PUFA 20:4 | 0.02 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) | 0.01 G | |
| SFA 10:0 | 0.03 G | |
| SFA 12:0 | 0.04 G | |
| SFA 14:0 | 0.14 G | |
| SFA 16:0 | 1.9 G | |
| SFA 18:0 | 0.70 G | |
| SFA 4:0 | 0.04 G | |
| SFA 6:0 | 0.03 G | |
| SFA 8:0 | 0.01 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.30 G | |
| Arginine | 0.34 G | |
| Aspartic acid | 0.51 G | |
| Cystine | 0.14 G | |
| Glutamic acid | 2.0 G | |
| Glycine | 0.25 G | |
| Histidine | 0.19 G | |
| Isoleucine | 0.36 G | |
| Leucine | 0.63 G | |
| Lysine | 0.38 G | |
| Methionine | 0.18 G | |
| Phenylalanine | 0.40 G | |
| Proline | 0.73 G | |
| Serine | 0.45 G | |
| Threonine | 0.29 G | |
| Tryptophan | 0.10 G | |
| Tyrosine | 0.29 G | |
| Valine | 0.41 G |
Key takeaways
- Waffles, plain, prepared from recipe delivers 7.9g of protein per 100g, more than 45% of USDA whole foods. See the protein ranking
- It carries 291 calories per 100g - below the baked products average of 360. Compare baked products
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Bread, naan, plain, commercially prepared, refrigerated
Wonton wrappers (includes egg roll wrappers)
Bread, irish soda, prepared from recipe
Bread, oatmeal, toasted
Bread, white, commercially prepared, toasted
Cake, sponge, commercially prepared
Similar Protein Content
Other foods in Baked Products closest to 7.9g protein per 100g, useful for protein-matched substitutions.
Bread, raisin, enriched
Bread, raisin, unenriched
Bread, white, prepared from recipe, made with low fat (2%) milk
Crackers, crispbread, rye
Ice cream cones, sugar, rolled-type
Muffins, English, raisin-cinnamon (includes apple-cinnamon)
Frequently Asked Questions
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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 175039) — 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.