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Plain waffle Calories
Sweet plain waffle made from refined flour batter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Plain waffle (75 g) has 218 calories. That works out to 291 calories per 100 g. It contains 24.7 g of carbs, 5.9 g of protein, 10.6 g of fat and 0.9 g of fiber. Its 11.4 µg of Selenium covers 21% of the Daily Value. Its glycemic index is 76 (high), so it raises blood sugar quickly.
Plain waffle Nutrition Facts
Selected: 1 piece (medium) · 75 g
218
KCAL / 75G
Carbs
24.7g
· 9% DV
Protein
5.9g
· 12% DV
Fat
10.6g
· 14% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 11% · Fat 44%
Plain waffle nutrition facts table · 1 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 383 mg | 17% |
| Total carbohydrate | 24.7 g | 9% |
| Fiber | 0.9 g | 3% |
| Protein | 5.9 g | 12% |
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 Plain waffle?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 75 g | 218 kcal |
| ½ piece (half) | 38 g | 111 kcal |
| 1 piece (small) | 45 g | 131 kcal |
| 1 serving (medium) | 75 g | 218 kcal |
| 1 cup (diced) | 90 g | 262 kcal |
| 100 g | 100 g | 291 kcal |
| 1 piece (large) | 110 g | 320 kcal |
| 1 piece (jumbo) | 150 g | 437 kcal |
| 2 piece (double) | 150 g | 437 kcal |
Calculated from 291 calories per 100 g.
Frequently Asked Questions About Plain waffle
How do you make a plain waffle?
A plain waffle is made by cooking a batter of flour, milk, eggs, fat and a raising agent in a preheated waffle iron. Grease the plates lightly and avoid overfilling them so the batter cooks evenly without spilling over.
What goes into plain waffle batter?
Plain waffle batter commonly contains flour, milk, eggs, butter or oil, sugar and baking powder. Vanilla is optional. “Plain” means it has no fruit mixed in or served as a defining topping; recipes can still include flavorings.
What can you put on a plain waffle?
A plain waffle works with maple syrup, butter, jam, chocolate sauce, nut butter, yogurt or powdered sugar. You can also pair it with savory toppings such as eggs or cheese—the waffle itself does not have fruit built into it.
Why does my plain waffle stick to the waffle iron?
A plain waffle can stick if the iron is not hot enough, its plates are not lightly greased, or you open it before the waffle has set. Let it cook until it releases easily rather than prying it loose.
How do you make a plain waffle crispy on the outside?
For a crisp plain waffle, preheat the iron fully and cook until the exterior is golden. Place finished waffles on a wire rack instead of stacking them; trapped steam softens the surface.
Can you make a plain waffle without a waffle maker?
Yes, you can cook plain waffle batter in a ridged grill pan or a nonstick skillet. It will not have the waffle iron’s square pockets, but cooking it over moderate heat on both sides gives you a similar batter-based breakfast.
What is the difference between a plain waffle and a pancake?
A plain waffle cooks between patterned plates, creating a crisp surface with pockets for syrup, while a pancake cooks on a flat griddle. Waffle batter is often richer, so waffles tend to hold their shape and crisp more.
How do you keep plain waffles warm without making them soggy?
Keep plain waffles warm in a low oven on a wire rack, with space between each piece. A rack lets steam escape; stacking waffles or covering them tightly traps moisture and makes their crisp edges soft.
Can you freeze plain waffles?
Yes, cooked plain waffles freeze well. Cool them completely, separate the pieces so they do not stick together, and store them in a sealed freezer-safe container. Reheat straight from frozen in a toaster or oven.
Where did waffles come from?
Waffles developed from European cakes cooked between patterned irons, with traditions especially associated with Belgium. Today, a plain waffle is a simple version served without fruit as a defining ingredient or topping.
Plain waffle Vitamins & Minerals
Vitamins
Biotin
5.25µg · 18% DV
B2
0.21mg · 16% DV
B1
0.17mg · 14% DV
B12
0.29µg · 12% DV
Minerals
Selenium
11µg · 20% DV
Calcium
191mg · 19% DV
Phosphorus
132mg · 19% DV
Sodium
383mg · 17% DV
Potassium ⭐
95mg · 3% DV
Plain waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain waffle
To burn the 218 calories in 1 piece (medium) (75 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 Plain waffle?
Plain waffle comes from the Belgian waffle tradition: a sweet batter, commonly made with flour, eggs, milk and fat, is cooked in a patterned iron until golden. Without fruit or other toppings, the lightly crisp outside and soft, cakey centre are the main attraction. In Belgium it may be enjoyed as a snack or dessert, while elsewhere it is also a familiar breakfast or café treat, often served with syrup, fruit or cream. Plain waffle is made with refined flour and offers little fibre; it provides 291 calories per 100 g. Sweet toppings can quickly make it more filling, so try it with fresh fruit or a modest spoonful of yoghurt for a simpler serving.
How Nutritious Is Plain 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 Plain 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 Plain waffle Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain waffle Fat Profile
SATURATED
2.55g
MONOUNSATURATED
3.83g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 39.5:1
Above the ideal 4:1 (39.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.