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 (helps the regulation of hormones in the body), Calcium (helps you keep slim and trim) 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
Medium
Density
(2.3 cal/g)
High
Density
(12 %/cal)
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

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VITAMINS

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

MINERALS

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

Great source of Selenium

Helps the regulation of hormones in the body; Important for the stimulation of antibodies.

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%