Grains And Cereals • Deep Nutrition Analytics
Waffles, whole wheat, lowfat, frozen, ready-to-heat
As a recognized grains and cereals, Waffles, whole wheat, lowfat, frozen, ready-to-heat delivers 258 calories per 100g, with energy primarily anchored by carbohydrates (49.2g) to support daily activity. It serves as a rich source of Manganese, offering 74% of your recommended daily allowance (1.71 mg). A higher calorie density (2.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 7.1 g
- Carbohydrates
- 49.2 g
- Fat
- 3.6 g
- Fiber
- 4.3 g
Carbohydrate Quality & Sustained Energy
Waffles, whole wheat, lowfat, frozen, ready-to-heat delivers 49.2g of carbohydrates balanced with 4.3g of fiber, yielding 44.9g 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 |
|---|---|
| Protein | 7.1 g |
| Energy | 1080 kJ |
| Fiber, total dietary | 4.3 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 49.2 g |
| Energy | 257 kcal |
| Total Sugars | 4.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 1.7 mg |
| Vitamin B12 | 1.7 µg |
| Selenium | 30.5 µg |
| Iron | 6.4 mg |
| Vitamin B6 | 0.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 1.7 µg |
| Vitamin K (phylloquinone) | 3.3 µg |
| Vitamin E (alpha-tocopherol) | 0.4 mg |
| Vitamin B-6 | 0.6 mg |
| Vitamin A, IU | 519 IU |
| Vitamin A, RAE | 155 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 6.4 mg |
| Magnesium, Mg | 65 mg |
| Phosphorus, P | 286 mg |
| Sodium, Na | 557 mg |
| Copper, Cu | 0.2 mg |
| Calcium, Ca | 143 mg |
| Potassium, K | 164 mg |
| Zinc, Zn | 1.2 mg |
| Selenium, Se | 30.5 µg |
| Manganese, Mn | 1.7 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 1 µg |
| Cryptoxanthin, beta | 1 µg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.5 mg |
| Folate, total | 57 µg |
| Folate, food | 13 µg |
| Fatty acids, total saturated | 0.7 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0.3 g |
| SFA 14:0 | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 16:1 | 0 g |
| Ash | 1.7 g |
| Water | 38.4 g |
| Lutein + zeaxanthin | 24 µg |
| Niacin | 5.7 mg |
| Choline, total | 14.7 mg |
| Folic acid | 44 µg |
| Folate, DFE | 88 µg |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0.1 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 0.7 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.1 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0.7 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| Retinol | 155 µg |
| Pantothenic acid | 0.4 mg |
Nutritional Highlights & Outliers
Iron Rich
Provides 6.4 mg of dietary iron (36% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 10 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- serving 2 waffles70 g
Compare Waffles, whole wheat, lowfat, frozen, ready-to-heat with Category Peers
Bread, rye vs Waffles, whole wheat, lowfat, frozen, ready-to-heat
Compared to Bread, rye, Waffles, whole wheat, lowfat, frozen, ready-to-heat has 26% less fiber and 0% higher calories per 100g.
Bread, cracked-wheat vs Waffles, whole wheat, lowfat, frozen, ready-to-heat
Compared to Bread, cracked-wheat, Waffles, whole wheat, lowfat, frozen, ready-to-heat has 22% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Waffles, whole wheat, lowfat, frozen, ready-to-heat?
A standard 100-gram serving of Waffles, whole wheat, lowfat, frozen, ready-to-heat contains 258 calories (1079 kJ), alongside 7.1g of protein, 49.2g of carbohydrates, and 3.6g of fat.
In common serving sizes:- 70g (serving 2 waffles): ~181 kcal
Is Waffles, whole wheat, lowfat, frozen, ready-to-heat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 44.9g of net carbs per 100g (49.2g total carbs minus 4.3g fiber), consuming Waffles, whole wheat, lowfat, 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, whole wheat, lowfat, frozen, ready-to-heat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Waffles, whole wheat, lowfat, frozen, ready-to-heat are:
- Manganese: 1.71 mg (74% of your daily value)
- Vitamin B12: 1.71 µg (71% of your daily value)
- Selenium: 30.5 µg (55% 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 174085).