Waffle

Q: How many calories in oz of waffle?

About 88 calories, with roughly 2g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

312

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 1.0 oz

Calories

Protein

Carbs

14g

Fat

2.7g

Protein 9% Carbs 63% Fat 28%

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Waffle: 312 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 312 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry waffle becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber2.4 g9%

Sugar5.02 g—

Saturated fat1.638 g8%

Cholesterol15 mg5%

Sodium467 mg20%

Potassium144 mg3%

Calcium307 mg24%

Iron6.91 mg38%

Magnesium24 mg6%

Zinc0.53 mg5%

Vitamin C0 mg0%

Vitamin E0.98 mg7%

Vitamin A398 mcg44%

Vitamin D0 mcg0%

Vitamin B61.044 mg61%

Vitamin B122.9 mcg121%

Folate75 mcg19%

Niacin8.888 mg56%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Bread

25 fewer calories per 100g · -4g fat.

Cal287 Protein9.5 g Fat6 g

Bagel

34 fewer calories per 100g · +3g protein.

Cal278 Protein10.6 g Fat2.1 g

Bagel

38 fewer calories per 100g · -8g fat.

Cal274 Protein9.8 g Fat1.7 g

Common questions

The stuff people actually ask.

How many calories in oz of waffle?

About 88 calories, with roughly 2g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry waffle is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is waffle actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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