Grains And Cereals • Deep Nutrition Analytics
Waffles, plain, frozen, ready-to-heat
Delivering 284 kcal per 100 grams, Waffles, plain, frozen, ready-to-heat functions as a grains and cereals with carbohydrates (43g) driving its core energy contribution. Notably, a single 100g serving delivers an exceptional 122% DV of Vitamin B12 (2.93 µg), making it an elite dietary source. Despite a higher energy concentration (2.8 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 6.5 g
- Carbohydrates
- 43 g
- Fat
- 9.7 g
- Fiber
- 2.2 g
Carbohydrate Quality & Sustained Energy
Waffles, plain, frozen, ready-to-heat delivers 43g of carbohydrates balanced with 2.2g of fiber, yielding 40.8g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 4.9 g |
| Protein | 6.5 g |
| Energy | 1190 kJ |
| Fiber, total dietary | 2.2 g |
| Total lipid (fat) | 9.7 g |
| Carbohydrate, by difference | 43 g |
| Energy | 285 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 2.9 µg |
| Vitamin B6 | 0.9 mg |
| Vitamin A | 381 µg |
| Iron | 5.6 mg |
| Phosphorus | 361 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 1270 IU |
| Vitamin A, RAE | 381 µg |
| Vitamin B-12 | 2.9 µg |
| Vitamin K (Dihydrophylloquinone) | 19.6 µg |
| Vitamin K (phylloquinone) | 7.8 µg |
| Vitamin B-12, added | 2.7 µg |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin B-6 | 0.9 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 5.6 mg |
| Magnesium, Mg | 23 mg |
| Phosphorus, P | 361 mg |
| Sodium, Na | 638 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0.2 mg |
| Calcium, Ca | 308 mg |
| Potassium, K | 125 mg |
| Zinc, Zn | 0.6 mg |
| Selenium, Se | 12.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 108 µg |
| Ash | 2.9 g |
| Starch | 34.9 g |
| Lactose | 1.5 g |
| Retinol | 380 µg |
| Carotene, beta | 1 µg |
| Cryptoxanthin, beta | 1 µg |
| Tocopherol, delta | 1 mg |
| Thiamin | 0.6 mg |
| Riboflavin | 0.6 mg |
| Folate, total | 68 µg |
| Folate, food | 11 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.2 g |
| Proline | 0.6 g |
| Cholesterol | 14 mg |
| Fatty acids, total saturated | 1.5 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| SFA 17:0 | 0 g |
| Sucrose | 3.2 g |
| Maltose | 0.3 g |
| Water | 38 g |
| Lutein + zeaxanthin | 48 µg |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, gamma | 4.4 mg |
| Niacin | 7.6 mg |
| Pantothenic acid | 0.3 mg |
| Folic acid | 57 µg |
| Isoleucine | 0.3 g |
| Leucine | 0.5 g |
| Lysine | 0.3 g |
| Cystine | 0.2 g |
| Valine | 0.3 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.3 g |
| SFA 4:0 | 0 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.6 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 5 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.4 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0.1 g |
| Fatty acids, total monounsaturated | 5.1 g |
| Fatty acids, total polyunsaturated | 2.2 g |
Nutritional Highlights & Outliers
High Vitamin B12
Delivers 2.7 µg of Vitamin B12 (113% DV), essential for neurological function, DNA synthesis, and red blood cell formation.
Iron Rich
Provides 5.6 mg of dietary iron (31% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- oz28 g
- waffle, square (4" square) (include frozen)35 g
Compare Waffles, plain, frozen, ready-to-heat with Category Peers
Muffins, blueberry, prepared from recipe, made with low fat (2%) milk vs Waffles, plain, frozen, ready-to-heat
Compared to Muffins, blueberry, prepared from recipe, made with low fat (2%) milk, Waffles, plain, frozen, ready-to-heat has 10% less fat and 0% higher calories per 100g.
Waffle, buttermilk, frozen, ready-to-heat, microwaved vs Waffles, plain, frozen, ready-to-heat
Compared to Waffle, buttermilk, frozen, ready-to-heat, microwaved, Waffles, plain, frozen, ready-to-heat has 3% less carbohydrates and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Waffles, plain, frozen, ready-to-heat?
A standard 100-gram serving of Waffles, plain, frozen, ready-to-heat contains 284 calories (1188 kJ), alongside 6.5g of protein, 43g of carbohydrates, and 9.7g of fat.
In common serving sizes:- 28g (oz): ~81 kcal
- 35g (waffle, square (4" square) (include frozen)): ~99 kcal
Is Waffles, plain, frozen, ready-to-heat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 40.8g of net carbs per 100g (43g total carbs minus 2.2g fiber), consuming Waffles, plain, frozen, ready-to-heat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Waffles, plain, frozen, ready-to-heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Waffles, plain, frozen, ready-to-heat are:
- Vitamin B12: 2.93 µg (122% of your daily value)
- Vitamin B6: 0.898 mg (53% of your daily value)
- Vitamin A: 381 µg (42% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175038).