🧪 Nutrition Facts
- Calories 139.7
- Total Fat 5.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 310.3 mg
- Potassium 125.3 mg
- Total Carbohydrate 25.0 g
- Dietary Fiber 7.0 g
- Sugars 3.0 g
- Protein 3.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 20.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Kashi, Blueberry Waffles contains 139.7 calories per serving (1 Serving (72.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 25.0g per serving (63.7% of calories), with a good 7.0g of dietary fiber. It's a good source of dietary fiber at 7.0g per serving (25% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Water, Whole Wheat Flour, Wild Blueberries, Kashi Seven Whole Grain Flour (whole: Oats, Hard Red Wheat, Rye, Brown Rice, Triticale, Barley, Buckwheat), Oat Fiber, Cracked Grain Flour (rye, Wheat Bran, Oats, Hard Red Wheat, Barley, Millet), Expeller Pressed Canola Oil, Dried Cane Syrup, Ground Flax Seed, Leavening (sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate), Soy Lecithin, Molasses, Natural Flavors, Sea Salt, Xanthan Gum.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin, Xanthan Gum, Sodium Acid Pyrophosphate, Pyrophosphate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Kashi, Blueberry Waffles — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Kashi, Blueberry Waffles contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 139.7 kcal | 7% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 310.3 mg | 13% |
| Total Carbohydrate | 25.0 g | 9% |
| Dietary Fiber | 7.0 g | 25% ✅ |
| Total Sugars | 3.0 g | 6% |
| Protein | 3.0 g | 6% |
| Calcium | 20.2 mg | 2% |
| Iron | 1.1 mg | 6% |
| Potassium | 125.3 mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Kashi, Blueberry Waffles accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 63.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 139.7 calories in Kashi, Blueberry Waffles? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.1 min |
| Cycling (Low Intensity) | 15.3 min |
| HIIT | 12.9 min |
| Resistance Band Training | 29.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Kashi, Blueberry Waffles
Is Kashi, Blueberry Waffles good for weight loss?
These waffles can support weight loss efforts since they're relatively low in calories at 140 per serving and high in fiber at 7g, which helps you feel full longer. The 3g of sugar and modest 5g fat also keep them from being calorie-dense, though pairing them with lighter toppings rather than syrup or butter will maximize their benefit.
How does the fiber in Kashi, Blueberry Waffles support digestion?
The 7g of fiber comes from whole grains, oat fiber, and ground flax seed, which work together to support healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria. This high fiber content also helps stabilize blood sugar and keeps you satisfied between meals.
Is Kashi, Blueberry Waffles a good snack for kids?
Kids typically enjoy the blueberry flavor and familiar waffle format, and the 3g of sugar per serving is reasonable for a breakfast item. Just keep portions modest and consider adding protein-rich toppings like Greek yogurt or nut butter to round out the meal.
Is Kashi, Blueberry Waffles gluten-free?
These waffles are not gluten-free, as they contain whole wheat flour, rye, barley, and other gluten-containing grains as primary ingredients.
What diets does Kashi, Blueberry Waffles suit?
They work well for high-fiber and whole-grain focused diets, as well as vegetarian and vegan diets given the plant-based ingredients. However, they're unsuitable for gluten-free or low-carb approaches due to their grain content and 25g carbs per serving.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
