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Waffle with protein powder Calories
High-protein waffle, suitable for athletes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Waffle with protein powder (70 g) has 154 calories. That works out to 220 calories per 100 g. It contains 15.4 g of carbs, 11.9 g of protein, 4.2 g of fat and 1.8 g of fiber. Its 112 mg of Phosphorus covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Waffle with protein powder Nutrition Facts
Selected: 1 piece (medium) · 70 g
154
KCAL / 70G
Carbs
15.4g
· 6% DV
Protein
11.9g
· 24% DV
Fat
4.2g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 32% · Fat 26%
Waffle with protein powder nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 1.47 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 203 mg | 9% |
| Total carbohydrate | 15.4 g | 6% |
| Fiber | 1.8 g | 6% |
| Protein | 11.9 g | 24% |
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 Waffle with protein powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 154 kcal |
| 1 slice (thin) | 35 g | 77 kcal |
| 1 piece (small) | 50 g | 110 kcal |
| 1 slice (thick) | 55 g | 121 kcal |
| 1 serving (medium) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 100 g | 220 kcal |
| 1 piece (extra large) | 120 g | 264 kcal |
| 1 serving (large) | 120 g | 264 kcal |
| 2 piece (double) | 140 g | 308 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Waffle with protein powder
How do you make a waffle with protein powder?
To make a waffle with protein powder, mix it with flour, eggs, milk, and a leavening agent until just combined. Cook the batter in a preheated waffle iron until golden and set; overmixing can make the waffle dense or chewy.
Why is my waffle with protein powder rubbery?
A waffle with protein powder can turn rubbery if the batter has too much protein powder, is overmixed, or is cooked too long. Protein absorbs liquid, so keep the batter moist and stop cooking once the waffle is set and lightly browned.
What protein powder works best in a waffle with protein powder?
Whey or plant-based protein powder can both work in a waffle with protein powder. Flavored powders affect sweetness and taste, while some plant-based powders absorb more liquid; adjust the batter with a little extra milk if it becomes too thick.
Can you make a waffle with protein powder without flour?
Yes, you can make a waffle with protein powder without flour, often using eggs and ingredients such as blended oats to hold the batter together. Flour-free versions may be more fragile, so let the waffle cook fully before opening the iron or lifting it out.
How thick should batter for a waffle with protein powder be?
Batter for a waffle with protein powder should be pourable but not watery. Protein powder may thicken it as it sits, so check the consistency just before cooking and stir in a little milk if it has become too stiff.
How do you stop a waffle with protein powder sticking to the waffle iron?
To keep a waffle with protein powder from sticking, preheat the iron and lightly grease its plates, especially if the batter contains little fat. Avoid opening the iron too early; the waffle releases more easily once its surface has cooked and set.
What toppings go well with a waffle with protein powder?
A waffle with protein powder pairs well with Greek yogurt, berries, or sliced banana for a filling topping. Nut butter is another option, while syrup and chocolate spread make it sweeter; add toppings after cooking so the waffle stays crisp.
Is a waffle with protein powder a good post-workout meal?
A waffle with protein powder can be part of a post-workout meal because it provides protein, and fruit can add carbohydrates. It is not a complete recovery meal on its own for everyone, so pair it with other foods to match your training and appetite.
Can you meal-prep and freeze a waffle with protein powder?
Yes, a waffle with protein powder can be cooked ahead, cooled completely, and frozen in an airtight container with pieces separated. Reheat it in a toaster or oven to bring back some crispness; microwaving tends to leave it softer.
How is a waffle with protein powder different from protein pancakes?
A waffle with protein powder cooks in a waffle iron, giving it a patterned, crisp exterior and a tender interior. Protein pancakes are cooked in a pan and usually stay softer; waffle batter also needs a consistency that spreads across the iron without sticking.
Waffle with protein powder Vitamins & Minerals
Vitamins
B12
0.28µg · 12% DV
B2
0.13mg · 10% DV
B1
0.08mg · 7% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
112mg · 16% DV
Selenium
4.9µg · 9% DV
Sodium
203mg · 9% DV
Calcium
77mg · 8% DV
Potassium ⭐
126mg · 4% DV
Waffle with protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Waffle with protein powder
To burn the 154 calories in 1 piece (medium) (70 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 Waffle with protein powder?
Waffle with protein powder is a modern take on the classic batter-cooked waffle, with protein powder mixed into the batter before it is cooked in a waffle iron. Waffles are associated with Belgium, while this variation is popular in home kitchens among people looking for a more filling breakfast or a convenient post-workout meal. The batter commonly includes flour, eggs and milk.
Expect a lightly crisp outside and a soft centre. Serve it for breakfast or brunch with fruit, yoghurt or a little nut butter; berries are a common topping in many places. At 17 g of protein per 100 g, it is more protein-focused than a standard sweet waffle, though toppings can add considerably to the meal. For a lighter plate, choose fresh fruit and go easy on syrup.
How Nutritious Is Waffle with protein powder?
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 Waffle with protein powder 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 Waffle with protein powder Contain Allergens?
Contains these allergens:
Which Diets Is Waffle with protein powder Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Waffle with protein powder Fat Profile
SATURATED
1.47g
MONOUNSATURATED
1.54g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.