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Protein waffle (mini) Calories
High protein, low sugar, mini waffle
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Protein waffle (mini) (40 g) has 84 calories. That works out to 210 calories per 100 g. It contains 8.8 g of carbs, 7.2 g of protein, 2 g of fat and 1.2 g of fiber. Its 0.2 µg of B12 covers 8% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein waffle (mini) Nutrition Facts
Selected: 1 piece (small) · 40 g
84
KCAL / 40G
Carbs
8.8g
· 3% DV
Protein
7.2g
· 14% DV
Fat
2g
· 3% 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 43% · Protein 35% · Fat 22%
Protein waffle (mini) nutrition facts table · 1 piece (small) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 128 mg | 6% |
| Total carbohydrate | 8.8 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 7.2 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 Small Protein waffle (mini)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 40 g | 84 kcal |
| 1 piece (thin) | 25 g | 53 kcal |
| 1 piece (mini) | 30 g | 63 kcal |
| 1 piece (thick) | 50 g | 105 kcal |
| 2 piece (medium) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 3 piece (large) | 120 g | 252 kcal |
| 1 pack (jumbo) | 120 g | 252 kcal |
| 4 piece (extra large) | 160 g | 336 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Protein waffle (mini)
Are mini protein waffles good for you?
Mini protein waffles can be a convenient option when you want more protein and less sugar than a typical sweet waffle. They are still a processed food, so pair one with fruit or yogurt if you want a more varied meal.
Can mini protein waffles replace a protein shake?
Mini protein waffles can provide protein as a solid-food alternative to a shake, but they are not interchangeable in every situation. A waffle may be more filling, while a shake can be easier to drink when you have little time.
What toppings go well with mini protein waffles?
Mini protein waffles pair well with fresh berries, sliced banana, plain yogurt, or nut butter. These toppings add flavour and texture; use syrup or chocolate spread sparingly if you want to keep the meal less sweet.
How do you make mini protein waffles at home?
You can make mini protein waffles by adding a protein source, such as protein powder or strained yogurt, to waffle batter and cooking small portions in a waffle iron. Homemade versions will differ in texture and ingredients from packaged waffles.
Do mini protein waffles need to be cooked before eating?
Follow the package directions for mini protein waffles, since some products are ready to eat while others are meant to be heated. If reheating is recommended, warm one until hot without leaving it in the toaster or pan until it dries out.
Are mini protein waffles suitable as a post-workout snack?
Yes, mini protein waffles can work as a post-workout snack because they provide protein. Add fruit or yogurt if you also want a more substantial snack, particularly after a longer or harder training session.
How long do mini protein waffles last after opening?
After opening, mini protein waffles last according to the storage directions and use-by guidance on their package. Seal the pack well and keep it away from heat and moisture; discard waffles that look or smell spoiled.
Can mini protein waffles be frozen and reheated?
Yes, mini protein waffles can be frozen in an airtight container, with pieces separated so they do not stick together. Reheat them from thawed or frozen in a toaster or pan, checking that the centre is warmed through.
Are mini protein waffles a good breakfast for kids?
Mini protein waffles can be part of a child’s breakfast, but they need not be the whole meal. Serve them with fruit and yogurt or another suitable side, and consider the child’s age and any food allergies.
Do mini protein waffles help with weight loss?
Mini protein waffles do not cause weight loss on their own. Their protein may help make a snack more satisfying, but large portions or calorie-dense toppings such as syrup and chocolate spread can make the meal more substantial.
Protein waffle (mini) Vitamins & Minerals
Vitamins
B12
0.2µg · 8% DV
B2
0.07mg · 5% DV
B1
0.05mg · 4% DV
B5
0.2mg · 4% DV
Minerals
Phosphorus
44mg · 6% DV
Sodium
128mg · 6% DV
Selenium
2.8µg · 5% DV
Calcium
48mg · 5% DV
Potassium ⭐
64mg · 2% DV
Protein waffle (mini) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein waffle (mini)
To burn the 84 calories in 1 piece (small) (40 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 waffle (mini)?
A Protein waffle (mini) is a small, protein-enriched take on the familiar batter waffle, cooked in a waffle iron. It is usually soft inside with a lightly browned exterior, and may taste mildly sweet or fairly neutral depending on the recipe.
It works as a quick breakfast or snack; serve it with fruit and yoghurt, or enjoy it alongside tea or coffee. At 18 g of protein per 100 g, it offers more protein than a typical plain waffle, while keeping its compact, easy-to-portion format. For a lighter topping, choose fresh berries or sliced fruit instead of a generous pour of syrup.
How Nutritious Is Protein waffle (mini)?
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
High
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 waffle (mini) 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 waffle (mini) Contain Allergens?
Contains these allergens:
Which Diets Is Protein waffle (mini) 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
Protein waffle (mini) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.