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 (9\" square) (200 g)
468 calories, 140.4 from fat
 
Carbs
66.7 g
 
Proteins
17.7 g
 
Fat
15.6 g
 
Sat. Fat
3.8 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 you build strong bones) and Phosphorus (a vital part of the body growth process).
  • 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)
35%
Protein
22%
Carbs
18%
Fiber
24%
Fat
19%
Saturated Fat
1%
Cholesterol
42%
Sodium
40%
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

A powerful booster of heart health; 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 (9\" square) (200g)

* Amount Per Serving
Calories 468 cal
Calories from Fat 140.4 cal
% Daily Value
Total Fat 15.6 g 24%
Saturated Fat 3.8 g 19.2%
Cholesterol 4 mg 1.3%
Sodium 1000 mg 41.7%
Total Carbohydrate 66.7 g 22.2%
Dietary Fiber 4.6 g 18.4%
Sugars (Added) 12 g 40%
Protein 17.7 g 35.4%
 
Vitamins
Vitamin A 13.3 IU 0.3%
Vitamin B6 0.2 mg 9.4%
Vitamin B12 0.6 mcg 10.7%
Vitamin C 0 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 8.4 mcg 10.5%
 
Minerals
Calcium (Ca) 506 mg 50%
Copper (Cu) 0.2 mg 10.9%
Iron (Fe) 3.5 mg 19.2%
Magnesium (Mg) 76 mg 19%
Manganese (Mn) 0 mg 0%
Potassium (K) 466 mg 13.3%
Phosphorus (P) 430 mg 43%
Selenium (Se) 45.4 mcg 64.9%
Zinc (Zn) 1.8 mg 11.7%