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Protein banana waffles Calories
Protein waffles with banana, dates, walnuts and cocoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein banana waffles (85 g) has 207 calories. That works out to 243 calories per 100 g. It contains 25.3 g of carbs, 10.5 g of protein, 8.2 g of fat and 3.6 g of fiber. Its 0.6 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Protein banana waffles Nutrition Facts
Selected: 1 piece (medium) · 85 g
207
KCAL / 85G
Carbs
25.3g
· 9% DV
Protein
10.5g
· 21% DV
Fat
8.2g
· 11% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 19% · Fat 34%
Protein banana waffles nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 25.3 g | 9% |
| Fiber | 3.6 g | 13% |
| Protein | 10.5 g | 21% |
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 Protein banana waffles?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 207 kcal |
| 1 piece (small) | 45 g | 109 kcal |
| 100 g | 100 g | 243 kcal |
| 1 piece (large) | 120 g | 292 kcal |
| 2 piece (double) | 170 g | 413 kcal |
| 1 serving (double) | 170 g | 413 kcal |
| 3 piece (triple) | 255 g | 620 kcal |
Calculated from 243 calories per 100 g.
Frequently Asked Questions About Protein banana waffles
How do you make protein banana waffles?
Mash a ripe banana and combine it with the protein-rich ingredients and other batter ingredients in your recipe; add dates, walnuts and cocoa for this version. Cook in a preheated waffle iron until the waffles are set and golden, then lift them out gently.
Are protein banana waffles healthy?
Protein banana waffles can be a filling breakfast or snack, with protein and fibre from their ingredients. Dates and toppings also add sweetness and energy, so treat them as part of a balanced meal rather than assuming that “protein” makes them an unlimited health food.
Why do protein banana waffles stick to the waffle iron?
Protein banana waffles often stick if the iron is not fully heated, the batter is too wet, or the waffles are opened before they have set. Preheat the iron, lightly grease it if needed, and wait until the waffle releases easily before lifting the lid.
Can you make protein banana waffles without protein powder?
Yes, protein banana waffles can be made without protein powder if the recipe uses another protein-rich ingredient, such as eggs or dairy. The texture and protein content will differ, so use a recipe designed for that substitution rather than simply leaving an ingredient out.
Can you freeze protein banana waffles for meal prep?
Yes, protein banana waffles freeze well for make-ahead breakfasts. Let them cool completely, separate them with baking paper, and store them in an airtight freezer bag. Reheat straight from frozen in a toaster or oven for a crisper result than microwaving.
What are the best bananas for protein banana waffles?
Very ripe bananas with brown speckles work best in protein banana waffles because they mash easily and add sweetness and moisture. Firm, underripe bananas are harder to blend into the batter and give the waffles a less sweet banana flavour.
What toppings go well on protein banana waffles?
Fresh berries, plain yogurt, or a small spoonful of nut butter pair well with protein banana waffles. Since this version already includes dates, walnuts and cocoa, adding several sweet sauces can overwhelm its flavour; choose one topping that complements rather than masks it.
Can you eat protein banana waffles before a workout?
Yes, protein banana waffles can work before a workout if you give yourself time to digest them. Their banana and date ingredients provide carbohydrates, while the protein and fat can make the meal more filling; avoid a large portion just before exercise if it feels uncomfortable.
How do you keep protein banana waffles from turning soggy?
To keep protein banana waffles from turning soggy, cook them until the centre is set and cool them in a single layer rather than stacking them. For leftovers, reheat in a toaster or oven; covering hot waffles traps steam and softens their crisp edges.
Can protein banana waffles be made ahead for breakfast?
Yes, protein banana waffles are convenient to make ahead. Cook a batch, cool the waffles fully, then refrigerate them in a sealed container for a few days or freeze them for longer storage. Reheat just before serving to bring back some crispness.
Protein banana waffles Vitamins & Minerals
Vitamins
B6
0.23mg · 14% DV
B2
0.15mg · 12% DV
Biotin
3.48µg · 12% DV
B12
0.27µg · 11% DV
Minerals
Manganese
0.65mg · 28% DV
Copper
0.24mg · 27% DV
Phosphorus
155mg · 22% DV
Selenium
8.67µg · 16% DV
Potassium ⭐
291mg · 9% DV
Sodium
100mg · 4% DV
Protein banana waffles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein banana waffles
To burn the 207 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 Protein banana waffles?
Protein banana waffles pair the familiar crisp-edged waffle with banana and a protein-rich batter; dates, walnuts and cocoa add sweetness, crunch and depth. Waffles are closely associated with Belgium, while this banana-and-protein variation is a more modern take rather than a single traditional regional recipe.
Serve them warm for breakfast or brunch, or as a sweet snack. The banana keeps the middle tender, while walnuts bring a pleasant contrast; fresh fruit or a spoonful of yogurt makes an easy topping. They offer more protein than a typical sweet waffle, with 12.4 g per 100 g. For a less sweet plate, skip syrup and let the banana and dates provide most of the sweetness.
How Nutritious Is Protein banana waffles?
Nutrient density
High
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 Protein banana waffles 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 Protein banana waffles Contain Allergens?
Contains these allergens:
Which Diets Is Protein banana waffles 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
Protein banana waffles Fat Profile
SATURATED
1.32g
MONOUNSATURATED
1.74g
POLYUNSATURATED
4.04g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.