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Spinach waffle Calories
Savory waffle made with spinach; provides carbohydrates with moderate fat and some protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spinach waffle (85 g) has 217 calories. That works out to 255 calories per 100 g. It contains 25 g of carbs, 7 g of protein, 9.9 g of fat and 2 g of fiber. Its 66.3 µg of Vitamin K covers 55% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Spinach waffle Nutrition Facts
Selected: 1 piece (medium) · 85 g
217
KCAL / 85G
Carbs
25g
· 9% DV
Protein
7g
· 14% DV
Fat
9.9g
· 13% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 13% · Fat 41%
Spinach waffle nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 217 kcal | |
| Total fat | 9.9 g | 13% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 357 mg | 16% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 2 g | 7% |
| Protein | 7 g | 14% |
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 Spinach waffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 217 kcal |
| ½ piece (half) | 42.5 g | 108 kcal |
| 1 piece (small) | 55 g | 140 kcal |
| 1 serving (medium) | 85 g | 217 kcal |
| 100 g | 100 g | 255 kcal |
| 1 piece (large) | 120 g | 306 kcal |
| 1 piece (jumbo) | 160 g | 408 kcal |
| 2 piece (double) | 170 g | 434 kcal |
| 1 serving (large) | 170 g | 434 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Spinach waffle
How do you make spinach waffles?
Spinach waffles are made by blending spinach into a waffle batter of flour, egg, milk, and baking powder. Mix until combined, then cook in a preheated waffle iron until browned and set. Squeezing excess water from the spinach helps keep the batter thick.
Can you use frozen spinach in spinach waffles?
Yes, frozen spinach works well in spinach waffles. Thaw it completely and squeeze out as much water as possible before adding it to the batter; otherwise, the waffles may turn soft or cook unevenly. Chopped or puréed spinach both work.
Why are my spinach waffles soggy instead of crispy?
Spinach waffles can turn soggy when the spinach releases too much water or the waffle iron is not fully hot. Drain the spinach, avoid overloading the iron, and let each waffle finish cooking before opening the lid. Cool cooked waffles on a rack, not in a stack.
What should you serve with spinach waffles?
Spinach waffles pair well with savory toppings such as fried or poached eggs, feta, yogurt, or avocado. For a lighter plate, add sliced tomatoes or a green salad. Their mild flavor also works with smoked salmon or a spoonful of herbed cream cheese.
Are spinach waffles sweet or savory?
Spinach waffles are usually savory, especially when the batter is seasoned with salt, pepper, herbs, or cheese. You can make a neutral batter and serve it with sweet toppings, but spinach’s earthy flavor tends to suit savory accompaniments better.
Can you make spinach waffles without a waffle iron?
Yes, you can cook spinach waffle batter in a lightly oiled nonstick skillet like pancakes. The result will taste similar, but it will not have the waffle iron’s crisp edges or patterned surface. Use small portions so the centers cook through.
Can spinach waffles be frozen?
Yes, cooked spinach waffles freeze well. Let them cool completely, separate them with parchment, and seal them in a freezer-safe container. Reheat straight from frozen in a toaster or oven to bring back some crispness; microwaving tends to make them soft.
How do you store and reheat spinach waffles?
Store spinach waffles in a sealed container in the refrigerator once they have cooled, and eat them within a few days. Reheat them in a toaster or oven for a firmer texture. A microwave is convenient but usually leaves the outside soft.
Can you make spinach waffle batter ahead of time?
Yes, you can mix spinach waffle batter ahead and refrigerate it briefly in a covered container. The baking powder may lose some lift as the batter sits, so stir gently before cooking and expect the waffles to be a little less airy than freshly mixed ones.
Should spinach be cooked before adding it to spinach waffles?
No, spinach does not have to be cooked before going into spinach waffles. Fresh spinach can be blended into the batter, while cooked spinach should be cooled and squeezed dry first. Puréeing either kind distributes the spinach evenly and avoids large leafy pieces.
Spinach waffle Vitamins & Minerals
Vitamins
Vitamin K
66.3µg · 55% DV
Vitamin A
157.25µg · 17% DV
Biotin
5.1µg · 17% DV
B2
0.18mg · 14% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
140mg · 20% DV
Sodium
357mg · 16% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
204mg · 6% DV
Spinach waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach waffle
To burn the 217 calories in 1 piece (medium) (85 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 Spinach waffle?
Spinach waffle is a savoury take on the familiar waffle, made by adding spinach to a waffle batter. It is not tied to one specific region; spinach lends the batter a green colour and mild, earthy flavour. The outside browns as it cooks, while the middle stays soft. It can be served warm for breakfast or brunch, or as a quick lunch with salad. Across English-speaking kitchens, toppings such as yoghurt, eggs, cheese or fresh herbs work well, depending on whether you want a light snack or a more filling plate.
It provides carbohydrates along with some protein and a moderate amount of fat; each 100 g has 2.3 g of fibre. For a lighter serving, pair it with salad or plain yoghurt rather than a rich sauce. You can also add extra herbs for freshness.
How Nutritious Is Spinach waffle?
Nutrient density
Medium
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
Medium
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 Spinach 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 Spinach waffle Contain Allergens?
Contains these allergens:
Which Diets Is Spinach waffle Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spinach waffle Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.57g
POLYUNSATURATED
1.79g
Omega 6:3 ratio 19.6:1
Above the ideal 4:1 (19.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.