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Whole wheat corn waffle Calories
Whole-grain, light, crisp snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (thin) of Whole wheat corn waffle (18 g) has 69 calories. That works out to 385 calories per 100 g. It contains 14.1 g of carbs, 1.7 g of protein, 0.6 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Whole wheat corn waffle Nutrition Facts
Selected: 2 piece (thin) · 18 g
69
KCAL / 18G
Carbs
14.1g
· 5% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 10% · Fat 8%
Whole wheat corn waffle nutrition facts table · 2 piece (thin) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 76 mg | 3% |
| Total carbohydrate | 14.1 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 1.7 g | 3% |
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 2 Pieces of Whole wheat corn waffle?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (thin) | 18 g | 69 kcal |
| 1 piece (thin) | 9 g | 35 kcal |
| 1 serving (small) | 20 g | 77 kcal |
| 1 serving (medium) | 35 g | 135 kcal |
| 4 piece (medium) | 36 g | 139 kcal |
| 1 serving (large) | 50 g | 193 kcal |
| 6 piece (large) | 54 g | 208 kcal |
| 8 piece (extra large) | 72 g | 277 kcal |
| 100 g | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Whole wheat corn waffle
What is a whole wheat corn waffle?
A whole wheat corn waffle is a thin, crisp disc made from corn and whole wheat, rather than a soft breakfast waffle. It is usually eaten as a snack or used as a base for toppings.
What can you put on a whole wheat corn waffle?
You can top a whole wheat corn waffle with nut butter, mashed avocado, hummus, cottage cheese, or sliced fruit. Add juicy toppings just before eating so the crisp disc does not turn soggy.
How is a whole wheat corn waffle different from a rice cake?
A whole wheat corn waffle is made with corn and whole wheat, while a rice cake is made mainly from rice. Their flavour and texture differ, so a corn waffle is not simply another name for a rice cake.
Can you use a whole wheat corn waffle instead of bread?
Yes, a whole wheat corn waffle can stand in for a slice of bread when you want a crisp base for a small topping. It is more fragile and less suitable for holding a large or wet sandwich filling.
How do you keep a whole wheat corn waffle crisp after opening?
Keep a whole wheat corn waffle in an airtight container in a cool, dry place after opening. Moist air softens the crisp texture, so seal the package promptly or transfer the waffles to a container with a tight-fitting lid.
Can you freeze whole wheat corn waffles?
You can freeze whole wheat corn waffles, but freezing is usually unnecessary and condensation may soften them as they thaw. For everyday storage, a tightly sealed container in a dry cupboard is more practical.
Can you make a quick snack with a whole wheat corn waffle?
Yes, a whole wheat corn waffle makes a quick snack when topped with something filling, such as hummus, cheese, or nut butter. Assemble it shortly before eating, since moist toppings soften the waffle.
Are whole wheat corn waffles good for weight loss?
Whole wheat corn waffles can fit into a weight-loss eating plan, but they do not cause weight loss by themselves. Pairing one with a protein-rich topping can make the snack more satisfying than eating it plain.
Do whole wheat corn waffles raise blood sugar?
Yes, whole wheat corn waffles can raise blood sugar because crisp grain products are readily digested. Keeping the portion modest and eating one with protein or fat, such as cheese or nut butter, may slow the rise.
What should you do with a stale whole wheat corn waffle?
If a whole wheat corn waffle has only lost its crispness, briefly warming it in a low oven may help restore some crunch. Discard it if it smells unusual, shows mould, or has been exposed to moisture for a long time.
Whole wheat corn waffle Vitamins & Minerals
Vitamins
B3
0.56mg · 4% DV
B1
0.04mg · 3% DV
Biotin
0.72µg · 2% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.2mg · 9% DV
Phosphorus
45mg · 6% DV
Selenium
2.52µg · 5% DV
Magnesium
17mg · 4% DV
Sodium
76mg · 3% DV
Potassium ⭐
38mg · 1% DV
Whole wheat corn waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat corn waffle
To burn the 69 calories in 2 piece (thin) (18 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 Whole wheat corn waffle?
A whole wheat corn waffle is a thin, crisp grain snack made with corn and whole wheat. Despite the name, it is more like a light, flat crispbread than a fluffy breakfast waffle. Its mild taste and crunchy texture make it easy to eat plain or top with something savoury or sweet. Try it at breakfast, as a snack with tea or coffee, or in place of crackers with dips and spreads.
It is mainly a source of carbohydrates, with whole grains contributing fibre. Add hummus, nut butter, cheese or yoghurt for a more filling bite, or pair it with fresh fruit or sliced vegetables. For a lighter topping, use a modest amount of spread and add plenty of produce.
How Nutritious Is Whole wheat corn waffle?
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 Whole wheat corn 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 Whole wheat corn waffle Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat corn waffle Good For?
Vegan
✓ 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
Whole wheat corn waffle Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.