Waffle, 100% whole wheat or 100% whole grain
✓
Round Waffle (4\" Dia) (include Frozen)39 g
✓
Round Waffle (7\" Dia)75 g
✓
Square Waffle (4\" Square) (include Frozen)37 g
✓
Square Waffle (9\" Square)200 g
✓
Surface Inch2 g
✓
Frozen Waffle, NFS39 g

Calories in 1 square waffle (4\" square) (include frozen) (37 g)
86.6 calories, 26.1 from fat
 
Carbs
12.3 g
 
Proteins
3.3 g
 
Fat
2.9 g
 
Sat. Fat
0.7 g

KEY FACTS

(learn about health benefits or risks)
  • Waffle, 100% whole wheat or 100% whole grain has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.08 cal/oz).
  • Rich in vitamins and minerals (12%/cal) - a good source of Selenium (a powerful booster of heart health), Calcium (helps prevent cancer) and Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue).
  • Waffle, 100% whole wheat or 100% whole grain contains a moderate amount of risky components that may include saturated fat, cholesterol, sodium and sugars (0.02%/oz).
  • Good source of proteins (18% of DV/100g)!
Calories Nutrition Risky Content
Calorie Density
Medium
Density
(2.3 cal/g)
Nutrition Density
High
Density
(12 %/cal)
High Risk Components Density
Medium
Density
(0.5 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
7%
Protein
4%
Carbs
3%
Fiber
4%
Fat
4%
Saturated Fat
0%
Cholesterol
8%
Sodium
7%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)
Waffle, 100% whole wheat or 100% whole grain Vitamins Chart

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Waffle, 100% whole wheat or 100% whole grain

Serving Size: square waffle (4\" square) (include frozen) (37g)

* Amount Per Serving
Calories 86.6 cal
Calories from Fat 26.1 cal
% Daily Value
Total Fat 2.9 g 4.4%
Saturated Fat 0.7 g 3.5%
Cholesterol 0.7 mg 0.2%
Sodium 185 mg 7.7%
Total Carbohydrate 12.3 g 4.1%
Dietary Fiber 0.9 g 3.4%
Sugars (Added) 2.2 g 7.4%
Protein 3.3 g 6.5%
 
Vitamins
Vitamin A 2.5 IU 0%
Vitamin B6 0 mg 1.7%
Vitamin B12 0.1 mcg 2%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 1.6 mcg 1.9%
 
Minerals
Calcium (Ca) 93.6 mg 9.3%
Copper (Cu) 0 mg 2%
Iron (Fe) 0.6 mg 3.6%
Magnesium (Mg) 14.1 mg 3.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 86.2 mg 2.5%
Phosphorus (P) 79.6 mg 8%
Selenium (Se) 8.4 mcg 12%
Zinc (Zn) 0.3 mg 2.2%