Waffle Plain Ready-to-heat Microwave (Frozen)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Waffle, plain, frozen, ready-to-heat, microwave
Baked Products
A 100g serving covers 91% of the daily recommended Vitamin B12, making Waffle Plain Ready-to-heat Microwave (Frozen) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (6.7g), fat (9.9g), and carbohydrates (45.4g) per 100g. Waffle Plain Ready-to-heat Microwave (Frozen) packs 298 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 682mg per 100g (30% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 2.4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Waffle Plain Ready-to-heat Microwave (Frozen) delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein9%6.7 g
- Fat30%9.9 g
- Carbs61%45.4 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 35.0 | G |
| Energy | 298 | KCAL |
| Protein | 6.7 | G |
| Total lipid (fat) | 9.9 | G |
| Carbohydrate, by difference | 45.4 | G |
| Fiber, total dietary | 2.4 | G |
| Total Sugars | 5.0 | G |
| Cholesterol | 16.0 | MG |
| Thiamin | 0.54 | MG |
| Riboflavin | 0.66 | MG |
| Niacin | 7.8 | MG |
| Vitamin B-6 | 1.0 | MG |
| Folate, total | 67.0 | UG |
| Vitamin B-12 | 2.2 | UG |
| Vitamin E (alpha-tocopherol) | 0.95 | MG |
| Vitamin K (phylloquinone) | 8.1 | UG |
| Calcium, Ca | 197 | MG |
| Iron, Fe | 5.8 | MG |
| Magnesium, Mg | 25.0 | MG |
| Phosphorus, P | 410 | MG |
| Potassium, K | 148 | MG |
| Sodium, Na | 682 | MG |
| Zinc, Zn | 0.45 | MG |
| Copper, Cu | 0.04 | MG |
| Manganese, Mn | 0.15 | MG |
| Selenium, Se | 12.8 | UG |
| Energy | 1245 | kJ |
| Ash | 3.0 | G |
| Sucrose | 3.3 | G |
| Glucose | 0 | G |
| Fructose | 0 | G |
| Lactose | 1.5 | G |
| Maltose | 0.28 | G |
| Galactose | 0 | G |
| Starch | 38.6 | G |
| Pantothenic acid | 0.33 | MG |
| Folic acid | 56.0 | UG |
| Folate, food | 11.0 | UG |
| Folate, DFE | 106 | UG |
| Tocopherol, beta | 0.07 | MG |
| Tocopherol, gamma | 4.5 | MG |
| Tocopherol, delta | 1.2 | MG |
| Tocotrienol, alpha | 0 | MG |
| Tocotrienol, beta | 0 | MG |
| Tocotrienol, gamma | 0 | MG |
| Tocotrienol, delta | 0 | MG |
| Vitamin K (Dihydrophylloquinone) | 23.0 | UG |
| Fatty acids, total saturated | 1.6 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0.01 | G |
| SFA 15:0 | 0 | G |
| SFA 16:0 | 0.91 | G |
| SFA 17:0 | 0.005 | G |
| SFA 18:0 | 0.58 | G |
| SFA 20:0 | 0.04 | G |
| SFA 22:0 | 0.04 | G |
| Fatty acids, total monounsaturated | 5.2 | G |
| MUFA 14:1 | 0 | G |
| MUFA 15:1 | 0 | G |
| MUFA 16:1 | 0.03 | G |
| MUFA 17:1 | 0 | G |
| MUFA 18:1 | 5.1 | G |
| MUFA 20:1 | 0.07 | G |
| Fatty acids, total polyunsaturated | 2.2 | G |
| PUFA 18:2 | 1.9 | G |
| PUFA 18:3 | 0.37 | G |
| PUFA 18:3 n-6 c,c,c | 0 | G |
| PUFA 20:2 n-6 c,c | 0.007 | G |
| PUFA 20:3 | 0 | G |
| PUFA 20:4 | 0.005 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| waffle, round (4"dia) (32g) | 95 | 2.1g | 3.2g | 14.5g |
Scaled from Waffle Plain Ready-to-heat Microwave (Frozen)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Waffle Plain Ready-to-heat Microwave (Frozen) is a excellent source of Iron (32% DV) — see top foods ranked by Iron
- Waffle Plain Ready-to-heat Microwave (Frozen) is a excellent source of Sodium (30% DV) — see top foods ranked by Sodium
- Waffle Plain Ready-to-heat Microwave (Frozen) is a good source of Calcium (15% DV) — see top foods ranked by Calcium
- Waffle Plain Ready-to-heat Microwave (Frozen) is a good source of Protein (13% DV) — see top foods ranked by Protein
Dietary Considerations
At 682mg of sodium per 100g, Waffle Plain Ready-to-heat Microwave (Frozen) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.
Waffle Plain Ready-to-heat Microwave (Frozen) provides 5.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Iron: top 7% (#578 of 8,262)
- Calcium: top 7% (#578 of 8,262)
- Sodium: top 11% (#909 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167519.
View on USDA FoodData Central →