Calories in Waffles
Waffles has about 280 calories per 1 round waffle (7-inch) (75 g), or 373 kcal per 100 g. That serving gives you 6.5 g protein, 31.1 g carbs and 14.1 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Waffle, plain). Source: USDA FDC #2708325
| Nutrient | Per 100 g | 1 round waffle (7-inch) (75 g) | 1 frozen toaster waffle (35 g) |
|---|---|---|---|
| Calories | 373 kcal | 280 kcal | 131 kcal |
| Protein | 8.7 g | 6.5 g | 3 g |
| Carbohydrates | 41.5 g | 31.1 g | 14.5 g |
| Fat | 18.8 g | 14.1 g | 6.6 g |
| Fiber | 2.5 g | 1.9 g | 0.9 g |
| Sugar | 8.3 g | 6.2 g | 2.9 g |
| Sodium | 597 mg | 448 mg | 209 mg |
About Waffles
A homemade or diner-style waffle is made from a richer batter than pancakes, usually with more oil or melted butter so the outside crisps in the iron. One 7-inch round waffle is about 280 kcal plain.
Tip: Frozen toaster waffles are smaller and leaner than they look — about two of them equal one homemade round. Whipped cream and syrup can easily double the total.
Burn off 280 kcal
Rough estimates for a 155 lb (70 kg) adult.
- Brisk walking62 min
- Running25 min
- Cycling35 min
Stop guessing. Scan your plate.
Portion sizes are where calorie counts go wrong. Take a photo of your waffles and FoodMate AI estimates the portion and logs calories, protein, carbs and fat in seconds. Free to download.
Common questions
How many calories are in waffles?+
About 280 kcal per 1 round waffle (7-inch) (75 g), or 373 kcal per 100 g.
How many calories in 1 frozen toaster waffle?+
1 frozen toaster waffle (35 g) is roughly 131 kcal with 3 g protein, 14.5 g carbs and 6.6 g fat.
Are waffles high in protein?+
Not really — 1 round waffle (7-inch) gives about 6.5 g protein, only 9% of its calories. Most of its energy comes from fat.
Are waffles good for weight loss?+
Waffles are calorie-dense (373 kcal per 100 g), so portions add up quickly. It can still fit a weight-loss diet as an occasional food if you log the portion honestly.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.