🧪 Nutrition Facts
- Calories 269.8
- Total Fat 8.0 g
- Saturated Fat 3.5 g
- Cholesterol 20.2 mg
- Sodium 189.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 45.0 g
- Dietary Fiber 2.0 g
- Sugars 21.0 g
- Protein 5.0 g
- Vitamin A 300.3 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 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 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 269.8 calories per serving (1 WAFFLE (65.0g)), Whole Grain Waffle is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 45.0g per serving (66.2% of calories), with a good 2.0g of dietary fiber. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ 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
Whole Wheat Flour, Wheat Flour, Sugar, Palm Oil, Water, Whole Egg, Invert Sugar, Yeast. Contains 2% or Less of: Ascorbic Acid, Beta Carotene (color), Canola Oil, Corn Starch, Dextrose, Dried Blueberries Enzymes, Fruit and Vegetable Extracts (for Color), Malted Barley Flour, Natural Blueberry Flavor with Other Natural Flavors (milk), Rice Flour, Salt, Soy Flour Soy Lecithin, Soybean Oil, Vitamin a Palmitate Added, Wheat Gluten.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Lecithin, Soy Lecithin
Fortification / Enrichment Agents: Vitamin A Palmitate, Ascorbic Acid, Beta Carotene
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. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Whole Grain Waffle — 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 Waffle contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.8 kcal | 13.5% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 3.5 g | 17% |
| Cholesterol | 20.2 mg | 7% |
| Sodium | 189.8 mg | 8% |
| Total Carbohydrate | 45.0 g | 16% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 21.0 g | 42% |
| Protein | 5.0 g | 10% |
| Vitamin A | 300.3 IU | 6% |
| Iron | 1.8 mg | 10% |
* 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 Waffle accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 66.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.8 calories in Whole Grain Waffle? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.5 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Walking: 24 minutes per mile | 66.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Whole Grain Waffle
Is Whole Grain Waffle good fuel for endurance activities?
This waffle can work as a pre-activity fuel thanks to its carbohydrates and moderate calories, though the high sugar-to-fiber ratio means the energy boost may come quickly and fade relatively fast. For sustained endurance, pairing it with protein or fat would help provide more lasting fuel.
How might Whole Grain Waffle affect blood sugar?
With 21g of sugar and only 2g of fiber, this waffle will likely cause a fairly rapid rise in blood sugar. The refined carbohydrates from wheat flour combined with added sugars mean there's limited fiber to slow absorption.
Is Whole Grain Waffle suitable for people with lactose intolerance?
While the waffle itself contains egg rather than dairy, the ingredient list notes that the natural blueberry flavor includes milk, so it's not suitable for people with lactose intolerance.
Is Whole Grain Waffle gluten-free?
No—this waffle contains wheat flour and wheat gluten as primary ingredients, making it unsuitable for a gluten-free diet.
What should I watch out for with Whole Grain Waffle?
The sugar content is notable at 21g per waffle, which is more than half the carbohydrate total. If you're watching your sugar intake, this is worth keeping in mind, especially since the fiber content (2g) is modest and won't significantly slow digestion.
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.
