🧪 Nutrition Facts
- Calories 190.4
- Total Fat 7.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 310.4 mg
- Potassium 0.0 mg
- Total Carbohydrate 32.0 g
- Dietary Fiber 5.0 g
- Sugars 5.0 g
- Protein 4.0 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 20.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.7 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
With 190.4 calories per serving (1 Serving (80.0g)), Whole Grain Waffles is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 32.0g per serving (61.8% of calories), with a good 5.0g of dietary fiber.
📝 Ingredients
Water, Organic Whole Wheat Flour, Organic Unbleached Wheat Flour, Organic Soybean Oil, Organic Cane Sugar, Organic Oat Fiber, Baking Powder (baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate), Organic Cornstarch Organic Malt Extract, Sea Salt, Organic Natural Flavors, Organic Potato Starch Organic Soy Lecithin, Organic Powdered Blueberries and Blackberries, Organic Sunflower Oil, Organic Guar Gum, Organic Caramel Color
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin, Guar 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 Whole Grain 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 Whole Grain Waffles contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 190.4 kcal | 9.5% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 310.4 mg | 13% |
| Total Carbohydrate | 32.0 g | 12% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 5.0 g | 10% |
| Protein | 4.0 g | 8% |
| Calcium | 20.0 mg | 2% |
| Iron | 0.7 mg | 4% |
* 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
Whole Grain Waffles accounts for 9.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 61.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 190.4 calories in Whole Grain Waffles? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.4 min |
| Walking: 17 minutes per mile | 32.9 min |
| Cycling (Low Intensity) | 20.8 min |
| HIIT | 17.6 min |
| Running: 13 minutes per mile | 18.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Grain Waffles
Is Whole Grain Waffles good for weight loss?
At around 190 calories per waffle with 5g of fiber and 4g of protein, these can fit into a weight loss plan when portions are controlled. The fiber and protein help with satiety, though you'll want to be mindful of pairing them with calorie-dense toppings.
Is Whole Grain Waffles good fuel for endurance activities?
With 32g of carbs per waffle, these provide decent fuel for endurance activities, though the relatively modest protein content means they work best as part of a balanced pre-workout meal rather than as the sole fuel source.
How does the fiber in Whole Grain Waffles support digestion?
The 5g of fiber from whole wheat and oat fiber supports digestion by promoting regular bowel movements and feeding beneficial gut bacteria. This amount is substantial for a single waffle and helps slow digestion, which supports stable energy levels.
Is Whole Grain Waffles gluten-free?
No, these contain wheat flour as a main ingredient, so they're not suitable for a gluten-free diet.
What diets does Whole Grain Waffles suit?
These work well for whole-food and vegetarian diets, and fit reasonably into heart-healthy eating patterns given the whole grain base and low saturated fat. They're not suitable for gluten-free, keto, or vegan diets due to wheat flour and soy lecithin content.
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.
