1 piece (medium) of Waffle (70 g) has 204 calories. That works out to 291 calories per 100 g. It contains 24.8 g of carbs, 4.6 g of protein, 9.1 g of fat and 0.8 g of fiber. Its 3.5 µg of Biotin covers 12% of the Daily Value. Its glycemic index is 76 (high), so it raises blood sugar quickly.

Waffle Nutrition Facts

Selected: 100 g

291

KCAL / 100G

Carbs

35.5g

· 13% DV

Protein

6.5g

· 13% DV

Fat

13g

· 17% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 50% · Protein 9% · Fat 41%

Waffle Vitamins & Minerals

Vitamins

Biotin

5µg · 17% DV

0.18mg · 14% DV

0.12mg · 10% DV

B12

0.25µg · 10% DV

Minerals

Sodium

410mg · 18% DV

Phosphorus

110mg · 16% DV

Selenium

8µg · 15% DV

Iron

2mg · 11% DV

How Nutritious Is Waffle?

Nutrient density

Low

22/ 100

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

27/ 100

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.

Waffle Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Waffle

To burn the 291 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

34min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Waffle Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Waffle Fat Profile

SATURATED

3.2g

MONOUNSATURATED

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 40:1

Above the ideal 4:1 (40:1).

Compare Waffle

🧇vs🍯

Waffle vs Caramel sauce29 kcal fewer per 100 g

→🧇vs🍫

Waffle vs Dark chocolate249 kcal fewer per 100 g

→🧇vs🍮

Waffle vs Höşmerim29 kcal fewer per 100 g

→🧇vs🍫

Waffle vs Chocolate sauce81 kcal more per 100 g

→

Foods Similar to Waffle

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

🍫

Milk Chocolate

535 kcal

Frequently Asked Questions About Waffle

How many calories are in a waffle?

A waffle contains 291 calories per 100 g. The same amount provides 35.5 g of carbohydrates, 13 g of fat, and 6.5 g of protein.

Do waffles raise blood sugar quickly?

Waffles have a glycemic index of 76, which is considered high and may raise blood sugar relatively quickly. They also contain gluten, eggs, and dairy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026