Food · Baked Products
Waffle nutrition facts
A typical portion of waffle (1 small waffle; 40 g, plain) has 150 calories and 3g of protein (USDA FoodData Central). USDA lists 29 descriptions of it: per 100 g they range from 257 calories (whole wheat, lowfat, frozen, ready-to-heat) to 480 (chocolate, fast food / restaurant).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Waffle, plain, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.7g
- more than 49% of 8,218 USDA reference foods
- Calories per 100 g
- 373
- more than 84% of reference foods
- Sodium per 100 g
- 597mg
- more than 87% of reference foods
1 small waffle weighs 40 g in USDA's record for Waffle, plain (FDC 2708325).
Where the calories come from: 45% carbohydrate, 46% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Phosphorus153 mg in 1 small waffle (40 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2708325), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of waffle USDA describes
Chocolate, fast food / restaurant has the most calories per 100 g (480); the fewest: Whole wheat, lowfat (257)
Every nutrient in this record (65)
The portion is 1 small waffle (40 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.48 g | 8.70 g | 7% |
| Total lipid (fat) | 7.53 g | 18.8 g | 10% |
| Carbohydrate, by difference | 16.6 g | 41.5 g | 6% |
| Energy | 149 kcal | 373 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 11.1 g | 27.7 g | |
| Total Sugars | 3.31 g | 8.28 g | |
| Fiber, total dietary | 1.00 g | 2.50 g | 4% |
| Cholesterol | 31.2 mg | 78.0 mg | 10% |
| Fatty acids, total saturated | 1.66 g | 4.15 g | 8% |
| Fatty acids, total monounsaturated | 2.81 g | 7.02 g | |
| Fatty acids, total polyunsaturated | 2.36 g | 5.91 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 96.8 mg | 242 mg | 7% |
| Iron, Fe | 0.69 mg | 1.72 mg | 4% |
| Magnesium, Mg | 9.20 mg | 23.0 mg | 2% |
| Phosphorus, P | 153 mg | 383 mg | 12% |
| Potassium, K | 82.0 mg | 205 mg | 2% |
| Sodium, Na | 239 mg | 597 mg | 10% |
| Zinc, Zn | 0.34 mg | 0.85 mg | 3% |
| Copper, Cu | 0.022 mg | 0.054 mg | 2% |
| Selenium, Se | 4.92 µg | 12.3 µg | 9% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 35.6 µg | 89.0 µg | |
| Vitamin A, RAE | 36.0 µg | 90.0 µg | 4% |
| Carotene, beta | 5.60 µg | 14.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 3.01 mg | 8% |
| Vitamin D (D2 + D3) | 0.44 µg | 1.10 µg | 2% |
| Cryptoxanthin, beta | 0.80 µg | 2.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 46.4 µg | 116 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.11 mg | 0.27 mg | 9% |
| Riboflavin | 0.12 mg | 0.30 mg | 9% |
| Niacin | 0.65 mg | 1.64 mg | 4% |
| Vitamin B-6 | 0.063 mg | 0.16 mg | 4% |
| Folate, total | 21.6 µg | 54.0 µg | |
| Vitamin B-12 | 0.18 µg | 0.45 µg | 8% |
| Choline, total | 23.6 mg | 58.9 mg | 4% |
| Vitamin K (phylloquinone) | 5.84 µg | 14.6 µg | 5% |
| Folic acid | 16.4 µg | 41.0 µg | |
| Folate, food | 5.20 µg | 13.0 µg | |
| Folate, DFE | 33.2 µg | 83.0 µg | 8% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.027 g | 0.068 g | |
| SFA 6:0 | 0.020 g | 0.050 g | |
| SFA 8:0 | 0.012 g | 0.031 g | |
| SFA 10:0 | 0.029 g | 0.072 g | |
| SFA 12:0 | 0.034 g | 0.085 g | |
| SFA 14:0 | 0.11 g | 0.28 g | |
| SFA 16:0 | 1.02 g | 2.55 g | |
| SFA 18:0 | 0.34 g | 0.84 g | |
| MUFA 18:1 | 2.72 g | 6.80 g | |
| PUFA 18:2 | 2.10 g | 5.25 g | |
| PUFA 18:3 | 0.24 g | 0.61 g | |
| PUFA 20:4 | 0.0016 g | 0.0040 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.050 g | 0.13 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.036 g | 0.091 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.00040 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708325: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in waffle?
150 in 1 small waffle (40 g) of plain; 257 to 480 per 100 g across USDA's descriptions.
How much protein is in waffle?
3g in 1 small waffle; 8.7 g per 100 g.
How much sodium is in waffle?
240mg in 1 small waffle; 597 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov