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Frozen Waffle Calories
Quick, sweet breakfast pastry
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Frozen Waffle (35 g) has 95 calories. That works out to 270 calories per 100 g. It contains 12.6 g of carbs, 1.9 g of protein, 3.9 g of fat and 0.5 g of fiber. Its 0.1 mg of B2 covers 6% of the Daily Value. Its glycemic index is 76 (high), so it raises blood sugar quickly.
Frozen Waffle Nutrition Facts
Selected: 1 piece (medium) · 35 g
95
KCAL / 35G
Carbs
12.6g
· 5% DV
Protein
1.9g
· 4% DV
Fat
3.9g
· 5% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 8% · Fat 38%
Frozen Waffle nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 1.9 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Frozen Waffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 95 kcal |
| 1 piece (small) | 25 g | 68 kcal |
| 1 slice (thin) | 30 g | 81 kcal |
| 1 slice (thick) | 45 g | 122 kcal |
| 1 piece (large) | 50 g | 135 kcal |
| 2 piece (double) | 70 g | 189 kcal |
| 1 serving (large) | 70 g | 189 kcal |
| 100 g | 100 g | 270 kcal |
| 1 pack (whole) | 140 g | 378 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Frozen Waffle
How do you cook a frozen waffle in a toaster?
Put the frozen waffle directly into the toaster and use a moderate setting, following the package directions. Check it before the cycle ends, since toaster strength varies. If the middle is still cold, heat it again briefly rather than turning the setting very high.
Can you cook a frozen waffle in an air fryer?
Yes, an air fryer can heat a frozen waffle and crisp its surface. Place it in a single layer in the basket and follow the package directions. Check it as it cooks; stacking waffles can leave them unevenly heated.
Can you microwave a frozen waffle?
Yes, you can microwave a frozen waffle, but it will usually be softer than one heated in a toaster or oven. Put it on a microwave-safe plate and heat it in short intervals, checking that the centre is warm before serving.
Do frozen waffles need to be thawed before cooking?
No, frozen waffles are generally made to be heated straight from the freezer. Thawing can make them soft, so use the cooking method and directions on the package without defrosting first.
Are frozen waffles already cooked?
Yes, most packaged frozen waffles are cooked during manufacturing and only need reheating at home. Follow the package directions rather than eating one cold or frozen, especially if the product specifies a particular preparation method.
How do you make frozen waffles crispy?
For a crispier frozen waffle, use a toaster or oven rather than a microwave, and avoid stacking waffles after heating. Add fruit, syrup, or other toppings just before serving so moisture does not soften the surface.
How long do frozen waffles last after opening?
Keep opened frozen waffles sealed in the freezer and follow the storage guidance on the package. Closing the bag tightly helps prevent drying and freezer odours. Once a waffle has thawed, do not leave it at room temperature for an extended period.
Can you refreeze frozen waffles after they thaw?
If frozen waffles thawed in the refrigerator and have stayed cold, they can generally be refrozen, though their texture may suffer. Do not refreeze waffles that have been left at room temperature for an extended period.
What can you put on frozen waffles?
Fresh berries, sliced banana, yogurt, or nut butter all work well on a heated frozen waffle. Syrup is another option, but fruit and yogurt add contrasting flavour and make a more filling topping combination.
Are frozen waffles healthy?
Frozen waffles can be a convenient breakfast, but they are usually a sweet pastry rather than a complete meal on their own. Pair one with fruit and a protein-rich food such as eggs or yogurt to make breakfast more satisfying.
Frozen Waffle Vitamins & Minerals
Vitamins
B2
0.08mg · 6% DV
B1
0.06mg · 5% DV
Biotin
1.4µg · 5% DV
B3
0.63mg · 4% DV
Minerals
Sodium
144mg · 6% DV
Phosphorus
42mg · 6% DV
Iron
0.77mg · 4% DV
Calcium
39mg · 4% DV
Potassium ⭐
31mg · 1% DV
Frozen Waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen Waffle
To burn the 95 calories in 1 piece (medium) (35 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Frozen Waffle?
A Frozen Waffle is a ready-made waffle, cooked from batter and frozen so it can be heated quickly. Waffles have long-standing European roots, while frozen versions became especially familiar as a convenient breakfast in North America. Toast or bake one until the edges turn crisp and the centre is warm and soft. It is often served with syrup, butter or fruit; in Turkey, you might also have it with tea and jam, or dress it up with fresh fruit and yoghurt.
Made mainly from flour and sugar, it is a carbohydrate-forward pastry with relatively little fibre and protein. Pairing a waffle with yoghurt or eggs and fresh fruit makes for a more substantial breakfast; go easy on syrup or chocolate if you want to keep the topping lighter.
How Nutritious Is Frozen Waffle?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Frozen Waffle Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Frozen Waffle Contain Allergens?
Contains these allergens:
Which Diets Is Frozen Waffle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Frozen Waffle Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.22g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 77:1
Above the ideal 4:1 (77:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.