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[N]extrient

Waffles Plain Ready -to-heat (Frozen, Toasted)

SR Legacy·Comprehensive Reference Data

Waffles, plain, frozen, ready -to-heat, toasted

Baked Products

A 100g serving covers 121% of the daily recommended Vitamin B12, making Waffles Plain Ready -to-heat (Frozen, Toasted) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (7.2g), fat (9.6g), and carbohydrates (49.3g) per 100g. Waffles Plain Ready -to-heat (Frozen, Toasted) packs 312 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 467mg per 100g (20% 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, Waffles Plain Ready -to-heat (Frozen, Toasted) delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories312KCAL
Protein7.2G
Fat9.6G
Carbs49.3G
Fiber2.4G

Calorie Distribution

312kcal
  • Protein9%7.2 g
  • Fat28%9.6 g
  • Carbs63%49.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water30.6G
Energy312KCAL
Protein7.2G
Total lipid (fat)9.6G
Carbohydrate, by difference49.3G
Fiber, total dietary2.4G
Total Sugars5.0G
Cholesterol15.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.53MG
Riboflavin0.70MG
Niacin8.9MG
Vitamin B-61.0MG
Folate, total75.0UG
Vitamin B-122.9UG
Vitamin A, RAE398UG
Vitamin E (alpha-tocopherol)0.98MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)6.8UG
Calcium, Ca307MG
Iron, Fe6.9MG
Magnesium, Mg24.0MG
Phosphorus, P429MG
Potassium, K144MG
Sodium, Na467MG
Zinc, Zn0.53MG
Copper, Cu0.03MG
Manganese, Mn0.30MG
Selenium, Se12.6UG
Energy1307kJ
Ash3.3G
Sucrose3.2G
Glucose0G
Fructose0G
Lactose1.6G
Maltose0.22G
Galactose0G
Starch40.9G
Pantothenic acid0.32MG
Folic acid64.0UG
Folate, food11.0UG
Folate, DFE119UG
Choline, total28.1MG
Vitamin B-12, added2.8UG
Retinol398UG
Carotene, beta1.0UG
Carotene, alpha0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU1330IU
Lycopene0UG
Lutein + zeaxanthin51.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Vitamin K (Dihydrophylloquinone)35.5UG
Fatty acids, total saturated1.6G
SFA 4:00.001G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.01G
SFA 15:00G
SFA 16:00.92G
SFA 17:00.009G
SFA 18:00.62G
SFA 20:00.04G
SFA 22:00.03G
SFA 24:00G
Fatty acids, total monounsaturated4.9G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.02G
MUFA 17:10G
MUFA 18:14.8G
MUFA 20:10.06G
MUFA 22:10G
Fatty acids, total polyunsaturated2.2G
PUFA 18:21.9G
PUFA 18:30.31G
PUFA 18:3 n-6 c,c,c0G
PUFA 18:40.001G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40.005G
PUFA 20:5 n-3 (EPA)0.005G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.003G
Tryptophan0.08G
Threonine0.25G
Isoleucine0.30G
Leucine0.53G
Lysine0.31G
Methionine0.13G
Cystine0.17G
Phenylalanine0.31G
Tyrosine0.15G
Valine0.34G
Arginine0.29G
Histidine0.15G
Alanine0.27G
Aspartic acid0.44G
Glutamic acid1.8G
Glycine0.23G
Proline0.61G
Serine0.36G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
oz (28.35g)882g2.7g14g
waffle, round (4" dia) (33g)1032.4g3.2g16.3g
waffle, square (4" square) (33g)1032.4g3.2g16.3g

Scaled from Waffles Plain Ready -to-heat (Frozen, Toasted)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Waffle Buttermilk Ready-to-heat (Frozen, Toasted)

309 kcal7.42g protein

Waffles Buttermilk Ready-to-heat (Frozen)

273 kcal6.58g protein

Waffles Plain Ready-to-heat (Frozen)

285 kcal6.47g protein

Waffle Plain Ready-to-heat Microwave (Frozen)

298 kcal6.71g protein

Waffle Buttermilk Ready-to-heat (Frozen, Microwaved)

289 kcal6.92g protein

Tortillas Ready-to-bake or -fry Flour Refrigerated

306 kcal8.2g protein

Nutrient Highlights

  • Waffles Plain Ready -to-heat (Frozen, Toasted) is a excellent source of Iron (38% DV) — see top foods ranked by Iron
  • Waffles Plain Ready -to-heat (Frozen, Toasted) is a excellent source of Calcium (24% DV) — see top foods ranked by Calcium
  • Waffles Plain Ready -to-heat (Frozen, Toasted) is a excellent source of Sodium (20% DV) — see top foods ranked by Sodium
  • Waffles Plain Ready -to-heat (Frozen, Toasted) is a good source of Protein (14% DV) — see top foods ranked by Protein

Dietary Considerations

  • At 467mg of sodium per 100g, Waffles Plain Ready -to-heat (Frozen, Toasted) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Waffles Plain Ready -to-heat (Frozen, Toasted) provides 6.9mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Calcium: top 4% (#330 of 8,262)
  • Iron: top 5% (#413 of 8,262)
  • Sodium: top 18% (#1,487 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories312
% Daily Value*
Total Fat 9.6G12%
Cholesterol 15.0MG5%
Sodium 467MG20%
Total Carbohydrate 49.3G18%
Dietary Fiber 2.4G9%
Total Sugars 5.0G
Protein 7.2G14%
Vitamin D 0UG0%
Calcium 307MG24%
Iron 6.9MG38%
Potassium 144MG3%

* 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: 175048.

View on USDA FoodData Central →