Waffle vs French Toast: Calories and Nutrition Compared (2026)

French toast has 7.4 g of protein, while waffles contain 6.5 g. Waffles have 285 calories per 100 g, compared to 213 calories in French toast.

Waffles and French toast are popular breakfast items that offer distinct nutritional profiles. This comparison highlights their calorie counts, protein content, and other nutritional factors.

What Is the Difference Between Waffle and French Toast?

A waffle is a leavened batter or dough cooked between two plates, creating a characteristic grid pattern. They are often served with toppings like syrup, fruit, or whipped cream. French toast is made by soaking bread in a mixture of eggs and milk, then frying it until golden brown. It is typically sweetened and can be topped with syrup or powdered sugar.

Waffle vs French Toast: Nutrition Side by Side

Here is a side-by-side comparison of waffles and French toast, focusing on their nutritional content per 100 g.

Nutrient (per 100 g)	Waffle	French toast
Calories	285 kcal	213 kcal
Protein	6.5 g	7.4 g
Carbs	43.0 g	32.1 g
Sugar	4.9 g	5 g
Fat	9.7 g	6.1 g
Fiber	2.2 g	1.1 g
Sodium	638 mg	495 mg

Which Is Better, Waffle or French Toast?

For weight loss: French toast has 213 calories, while waffles have 285 calories, making French toast the lower-calorie option.

For muscle and protein: French toast contains 7.4 g of protein, which is higher than the 6.5 g found in waffles.

For low-carb or low-sugar: Waffles have 43.0 g of carbs and 4.9 g of sugar, while French toast has 32.1 g of carbs and 5 g of sugar, making French toast lower in carbs.

How to Track Waffle and French toast Accurately

Portion sizes and macronutrient content can be easy to misjudge, impacting overall dietary goals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for personalized dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

French toast has 7.4 g of protein, while waffles have 6.5 g of protein.

Which has fewer calories?

French toast has 213 calories, whereas waffles have 285 calories.

What is the sugar content in waffles?

Waffles contain 4.9 g of sugar per 100 g.

What is the fiber content in French toast?

French toast has 1.1 g of fiber per 100 g.

How much fat is in waffles?

Waffles contain 9.7 g of fat per 100 g.

What are the carbohydrate contents of both foods?

Waffles have 43.0 g of carbs, while French toast has 32.1 g of carbs per 100 g.

Key Takeaways

• Waffles contain 285 calories per 100 g.
• French toast has 213 calories per 100 g.
• Waffles have 6.5 g of protein per 100 g.
• French toast contains 7.4 g of protein per 100 g.
• Waffles have 43.0 g of carbs per 100 g.
• French toast has 32.1 g of carbs per 100 g.