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Salted pea waffles Calories
Savory waffles made with peas, typically prepared with flour and egg.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salted pea waffles (60 g) has 111 calories. That works out to 185 calories per 100 g. It contains 16.8 g of carbs, 7.2 g of protein, 1.2 g of fat and 5.4 g of fiber. Its 7.2 µg of Selenium covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salted pea waffles Nutrition Facts
Selected: 1 piece (medium) · 60 g
111
KCAL / 60G
Carbs
16.8g
· 6% DV
Protein
7.2g
· 14% DV
Fat
1.2g
· 2% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 27% · Fat 10%
Salted pea waffles nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 258 mg | 11% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 5.4 g | 19% |
| 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 Salted pea waffles?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 111 kcal |
| 1 ounce (thin) | 28 g | 52 kcal |
| 1 piece (mini) | 35 g | 65 kcal |
| 1 piece (large) | 85 g | 157 kcal |
| 100 g | 100 g | 185 kcal |
| 2 piece (double) | 120 g | 222 kcal |
| 1 cup (chopped) | 130 g | 241 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 serving (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Salted pea waffles
What are salted pea waffles?
Salted pea waffles are savory waffles made with peas in the batter. They are typically prepared with flour and egg, then cooked in a waffle iron; unlike sweet waffles, they are usually served with savory toppings or dips.
How do you make salted pea waffles at home?
To make salted pea waffles, mash or purée the peas and mix them with flour, egg, and salt into a thick batter. Cook portions in a lightly greased, preheated waffle iron until browned; add a little flour if the batter is too wet.
What goes well with salted pea waffles?
Salted pea waffles pair well with yogurt-based dips, soft cheese, eggs, or fresh vegetables. For a quick savory meal, top one with a fried egg or serve it alongside a salad; herbs such as dill or parsley also complement the peas.
Can you use frozen peas for salted pea waffles?
Yes, thawed frozen peas work well in salted pea waffles. Drain them before mashing so excess water does not thin the batter, and mash them roughly if you want visible pieces of pea in the cooked waffle.
Can salted pea waffles be made with pea flour?
Yes, pea flour can be used in salted pea waffles, but it makes the batter denser than mashed peas do. Start by replacing only some of the regular flour, then adjust the liquid gradually so the batter remains thick enough to hold its shape.
Why are my salted pea waffles soggy inside?
Salted pea waffles can stay soggy if the batter contains too much moisture or the waffle iron is not hot enough. Drain cooked or canned peas well, avoid overfilling the iron, and keep cooking until the outside is browned.
Are salted pea waffles meant to be eaten sweet or savory?
Salted pea waffles are intended to be savory, so toppings such as cheese, eggs, herbs, or yogurt sauce suit them best. You can experiment with sweet toppings, but the salt and pea flavor may not pair as naturally with syrup or fruit.
How should you store leftover salted pea waffles?
Let leftover salted pea waffles cool, then refrigerate them in a sealed container and eat them within a few days. Reheat them in a toaster, oven, or waffle iron to bring back some crispness; microwaving tends to leave them soft.
Can you freeze salted pea waffles?
Yes, salted pea waffles freeze well after they have cooled completely. Separate them with baking paper in a freezer-safe container so they do not stick together, then reheat from frozen in a toaster or oven until hot and crisp.
Why do salted pea waffles break apart in the waffle iron?
Salted pea waffles may break apart if the batter is too loose or they are removed before they have set. Drain the peas thoroughly, make sure the iron is hot, and wait until the waffle is browned before lifting it out.
Salted pea waffles Vitamins & Minerals
Vitamins
Folate
33µg · 8% DV
B2
0.1mg · 8% DV
B1
0.08mg · 7% DV
Biotin
1.92µg · 6% DV
Minerals
Selenium
7.2µg · 13% DV
Sodium
258mg · 11% DV
Copper
0.08mg · 9% DV
Manganese
0.21mg · 9% DV
Potassium ⭐
123mg · 4% DV
Salted pea waffles Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted pea waffles
To burn the 111 calories in 1 piece (medium) (60 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 Salted pea waffles?
Salted pea waffles are a savoury, waffle-shaped preparation made by mixing peas with flour and egg, then cooking the batter in a waffle iron. They are not sweet breakfast waffles: the peas give them a mild, earthy flavour, while the outside browns lightly and the inside stays tender. There is no single place of origin indicated for this dish; it is a practical way to use peas in a different kind of snack or meal.
Serve them warm for breakfast, as a light lunch, or as a savoury bite with tea or a dip. Peas contribute both protein and fibre; each 100 g provides 9 g of fibre. They pair well with plain yoghurt, fresh vegetables or herbs. For a lighter serving, keep rich toppings modest and add a crisp salad instead.
How Nutritious Is Salted pea waffles?
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 Salted pea 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 Salted pea waffles Contain Allergens?
Contains these allergens:
Which Diets Is Salted pea waffles 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
Salted pea waffles Fat Profile
SATURATED
0.66g
MONOUNSATURATED
0.96g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 36:1
Above the ideal 4:1 (36:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.