Waffle: Calories, Nutrition Facts, and Health Benefits (2026)

A single round waffle, measuring 7 inches and weighing 75 g, contains 218 calories, 5.9 g of protein, and 24.7 g of carbohydrates. It also provides 1.1 g of fiber and 3.8 g of sugar, making it a notable choice for a richer, higher-fat batter.

This page explores the nutritional profile of waffles, focusing on a 7-inch round waffle weighing 75 g and its equivalent per 100 g. It also examines how waffles fit into various dietary goals and their impact on blood sugar levels.

Waffle Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of a waffle per serving. This includes macronutrients, micronutrients, and other relevant dietary information.

Values are for 1 round waffle, 7-inch (75 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	218	291	11%
Protein	5.9 g	7.9 g	12%
Carbohydrates	24.7 g	32.9 g	9%
Fiber	1.1 g	1.5 g	4%
Sugar	3.8 g	5.0 g	-
Fat	10.6 g	14.1 g	14%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	105 mg	140 mg	2%
Saturated Fat	2.0 g	2.7 g	10%
Sodium	383 mg	511 mg	17%
Calcium	194 mg	258 mg	15%

About 45% of waffle calories come from carbohydrates, 11% from protein and 44% from fat.

Waffle by Health Goal

The by-goal ratings section evaluates how waffles align with common dietary objectives. This assessment can help individuals make informed choices based on their health goals.

Goal	Rating	Why
Weight loss	Fair	218 calories per serving
Blood sugar / diabetes	Fair	Glycemic load of about 18 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron
Digestion	Fair	1.1 g fiber per serving supports regularity
Heart health	Fair	Refined and a meaningful source of sodium (383 mg per serving); whole-grain versions are better
Muscle gain	Fair	Modest protein (5.9 g) on its own; pair bread with eggs, beans or meat

Waffle and Blood Sugar

Glycemic index: 76. Glycemic load: 18 per serving.

Waffle has a glycemic index of about 76 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Waffle Compares to Other Breads and Baked Goods

In the comparison table, waffles are analyzed alongside other breads and baked goods. This provides context for understanding their nutritional standing relative to similar foods.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Waffle	291	7.9	1.5	32.9
Pancake	227	6.4	1.0	28.3
Croissant	406	8.2	2.6	45.8
Bagel	257	10.0	2.2	50.5

Waffle Myths, Checked

Waffles and pancakes are nutritionally identical , Misleading. Waffles usually have more fat and calories because the batter contains more butter or oil.

Frozen waffles are healthier than homemade , Misleading. Frozen waffles are often lower in calories per piece simply because they are smaller and thinner.

How to Track Waffle

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log waffle accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a waffle?

A waffle contains 218 calories per 7-inch round serving. This calorie count can vary slightly based on the specific recipe and ingredients used.

Is waffle good for weight loss?

Waffles can be part of a weight loss plan if consumed in moderation and balanced with other nutritious foods. However, their higher fat content may not align with all weight loss strategies.

Can people with diabetes eat waffle?

People with diabetes should be cautious with waffles due to their glycemic index of about 76. This indicates a potential for rapid increases in blood sugar levels.

How much protein is in waffle?

Each waffle provides 5.9 g of protein, which can contribute to daily protein intake. However, it may not be sufficient as a primary protein source in a meal.

Is waffle high in sugar?

Waffles contain 3.8 g of sugar per serving, which is moderate compared to many other breakfast foods. It is advisable to monitor overall sugar intake throughout the day.

Are waffles worse than pancakes?

Waffles and pancakes have similar calorie counts, but waffles often have a higher fat content. The choice between them may depend on personal dietary preferences.

Key Takeaways

• A waffle has 218 calories per 75 g serving.
• It contains 5.9 g of protein.
• Waffles provide 24.7 g of carbohydrates.
• Each serving has 1.1 g of fiber.
• Waffles have a glycemic index of about 76.
• They contain 3.8 g of sugar per serving.