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[N]extrient

Waffles Whole Wheat Lowfat Ready-to-heat (Frozen)

SR Legacy·Comprehensive Reference Data

Waffles, whole wheat, lowfat, frozen, ready-to-heat

Baked Products

A 100g serving covers 74% of the daily recommended Manganese, making Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (7.1g), fat (3.6g), and carbohydrates (49.2g) per 100g. Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) packs 257 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. Sodium is notably high at 557mg per 100g (24% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 4.3g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) delivers meaningful amounts of 19 different vitamins and minerals above 10% of daily value.

Calories257KCAL
Protein7.1G
Fat3.6G
Carbs49.2G
Fiber4.3G

Calorie Distribution

258kcal
  • Protein11%7.1 g
  • Fat13%3.6 g
  • Carbs76%49.2 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water38.4G
Energy257KCAL
Protein7.1G
Total lipid (fat)3.6G
Carbohydrate, by difference49.2G
Fiber, total dietary4.3G
Total Sugars4.3G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.43MG
Riboflavin0.49MG
Niacin5.7MG
Vitamin B-60.57MG
Folate, total57.0UG
Vitamin B-121.7UG
Vitamin A, RAE155UG
Vitamin E (alpha-tocopherol)0.41MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)3.3UG
Calcium, Ca143MG
Iron, Fe6.4MG
Magnesium, Mg65.0MG
Phosphorus, P286MG
Potassium, K164MG
Sodium, Na557MG
Zinc, Zn1.2MG
Copper, Cu0.19MG
Manganese, Mn1.7MG
Selenium, Se30.5UG
Energy1077kJ
Ash1.7G
Pantothenic acid0.37MG
Folic acid44.0UG
Folate, food13.0UG
Folate, DFE88.0UG
Choline, total14.7MG
Vitamin B-12, added0UG
Retinol155UG
Carotene, beta1.0UG
Carotene, alpha0UG
Cryptoxanthin, beta1.0UG
Vitamin A, IU519IU
Lycopene0UG
Lutein + zeaxanthin24.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.71G
SFA 4:00G
SFA 6:00.001G
SFA 8:00.02G
SFA 10:00.02G
SFA 12:00.29G
SFA 14:00.10G
SFA 15:00G
SFA 16:00.22G
SFA 17:00G
SFA 18:00.05G
SFA 20:00.002G
SFA 22:00.002G
SFA 24:00G
Fatty acids, total monounsaturated0.71G
MUFA 14:10G
MUFA 15:10G
MUFA 16:10.001G
MUFA 17:10G
MUFA 18:10.70G
MUFA 20:10.007G
MUFA 22:10G
MUFA 24:1 c0G
Fatty acids, total polyunsaturated1.4G
PUFA 18:21.3G
PUFA 18:30.13G
PUFA 18:40G
PUFA 20:2 n-6 c,c0G
PUFA 20:30G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 21:50G
PUFA 22:40G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
serving 2 waffles (70g)1805g2.5g34.4g

Scaled from Waffles Whole Wheat Lowfat Ready-to-heat (Frozen)'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

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278 kcal8.4g protein

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Bread Whole-wheat Prepared from Recipe (Toasted)

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Nutrient Highlights

  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) is a excellent source of Iron (36% DV) — see top foods ranked by Iron
  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) is a excellent source of Sodium (24% DV) — see top foods ranked by Sodium
  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) is a good source of Fiber (15% DV) — see top foods ranked by Fiber
  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) is a good source of Magnesium (15% DV) — see top foods ranked by Magnesium
  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) is a good source of Protein (14% DV) — see top foods ranked by Protein

Dietary Considerations

  • At 557mg of sodium per 100g, Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) provides 6.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Waffles Whole Wheat Lowfat Ready-to-heat (Frozen) provides 31mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 6% (#496 of 8,262)
  • Magnesium: top 11% (#909 of 8,262)
  • Fiber: top 12% (#991 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
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories257
% Daily Value*
Total Fat 3.6G5%
Cholesterol 0MG0%
Sodium 557MG24%
Total Carbohydrate 49.2G18%
Dietary Fiber 4.3G15%
Total Sugars 4.3G
Protein 7.1G14%
Vitamin D 0UG0%
Calcium 143MG11%
Iron 6.4MG36%
Potassium 164MG3%

* 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: 174085.

View on USDA FoodData Central →