How many calories are in a Belgian waffle?
One thick Belgian waffle weighs 135 g and carries 504 calories. Per 100 g the cooked waffle runs 373 calories, and that is the plain waffle alone, before butter, syrup or whipped cream. The deep iron is the whole story: it holds far more batter than a pancake pan, so the grams climb before you notice.
You'd need to walk about 101 minutes to burn the 504 calories in one thick Belgian waffle (135 g).
How long does it take to burn off 504 kcal of Belgian waffle?
One thick Belgian waffle (135 g) is 504 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 504 kcal |
|---|---|
| Walking, brisk | 1 hr 41 min |
| Cycling, moderate | 1 hr 3 min |
| Swimming, moderate | 1 hr 12 min |
| Jogging | 59 min |
| Weight training, moderate | 1 hr 52 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (135 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Belgian waffle quick facts
- US servings from one ounce to a full waffle
- Which Belgian waffle are you eating?
- Sodium is the row to watch
- How does a Belgian waffle compare?
- Most popular belgian waffle brands
- FAQ
Belgian waffle quick facts
The record behind every number on this page is FNDDS 2708325, "Waffle, plain". It is the cooked waffle made from a home or diner recipe, and it is the only plain-waffle record that ships with a household measure reading "1 thick / Belgian waffle" at 135 g. That is exactly the object in the photo: one round waffle, four deep segments, nothing on top.
Frozen toaster records are lighter, and they belong to a different food. They describe a thin waffle with less fat in the batter, not a smaller version of this one. That difference gets its own section further down, because it is where most calorie counts on the internet go wrong.
| Nutrient | Per 100 g | Per 1 thick Belgian waffle (135 g) | % Daily Value |
|---|---|---|---|
| Calories | 373 | 504 | — |
| Total fat | 18.82 g | 25.4 g | 33% |
| Saturated fat | 4.15 g | 5.6 g | 28% |
| Carbohydrate | 41.5 g | 56.0 g | 20% |
| Dietary fiber | 2.5 g | 3.4 g | 12% |
| Total sugars | 8.28 g | 11.2 g | — |
| Protein | 8.7 g | 11.7 g | 23% |
| Sodium | 597 mg | 806 mg | 35% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a box are missing here: added sugars and trans fat. USDA does not publish either value for this cooked-dish record, so putting a figure in those cells would mean inventing one. Cholesterol and potassium do exist: 105 mg of cholesterol per waffle, which is 35% of the Daily Value, and 277 mg of potassium, only 6%. The Daily Values used throughout are FDA's adult reference amounts.
US servings from one ounce to a full waffle
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 106 kcal |
| One small waffle | 40 g | 149 kcal |
| One medium waffle | 75 g | 280 kcal |
| One large waffle | 125 g | 466 kcal |
| One thick Belgian waffle | 135 g | 504 kcal |
| Per 100 g | 100 g | 373 kcal |
Four of those weights are USDA household measures, listed with the record itself: small, medium, large and thick. The ounce is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is useful mainly for weighing a broken piece.
The spread is what matters. A waffle iron at a hotel breakfast bar makes something close to the 135 g line, so 504 is the realistic number there. A home iron with shallow grids often lands near the medium mark, 75 g and 280 calories. Same batter, same recipe, 224 calories apart. Weighing the waffle once on a kitchen scale settles which one you actually make, and then you never have to guess again.
Which Belgian waffle are you eating?
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Plain Belgian waffle | 373 kcal | 1 thick waffle (135 g) | 504 kcal |
| Restaurant-style | 428 kcal | 135 g, our arithmetic | 578 kcal |
| Chocolate waffle | 437 kcal | 1 thick waffle (135 g) | 590 kcal |
| Cinnamon-sugar, Liege-style | 373 kcal | 1 thick waffle (135 g) | 504 kcal |
| Fruit waffle | 307 kcal | 1 thick waffle (135 g) | 414 kcal |
| Whole-grain waffle | 364 kcal | 1 thick waffle (135 g) | 491 kcal |
| Frozen toaster waffle | 309 kcal | 2 waffles (70 g), our arithmetic | 216 kcal |
Only two of those beat the plain waffle per 100 g: the restaurant version at 428 and the chocolate one at 437. Everything else sits at or below 373. The restaurant gap is not the syrup and not the size, it is fat in the batter and on the iron, 26.36 g per 100 g against 18.82 g. Same 135 g of waffle, 74 calories more.
The cinnamon-sugar record is the closest USDA has to a Liege waffle. A true Liege waffle is a yeasted dough studded with pearl sugar that caramelizes on the plates, and there is no separate record for it, so 504 for a 135 g piece is a floor rather than a ceiling. Fruit waffles come in lowest of the fresh versions at 307 per 100 g, because the fruit is mostly water.
Boxed Belgian waffles from the freezer aisle sit all over the place, and the piece weight decides more than the density does. Krusteaz Restaurant Style is 373 calories per 100 g, the same as the plain USDA record, but its 142 g waffle is 530 calories. Belgian Boys runs much richer at 455 per 100 g, and yet a 55 g piece is only 250. Read the piece weight on the box before you read anything else.
Sodium is the row to watch
The number that surprises people is not fat and not sugar. One 135 g waffle carries 806 mg of sodium, 35% of the FDA Daily Value of 2,300 mg, roughly a third of a teaspoon of table salt. Against that, the carbohydrate row is 20% and fiber is 12%. A plain sweet breakfast delivers a third of a day's sodium before anyone reaches for bacon, and CDC's sodium guidance puts most of that intake in exactly this kind of grain-based food rather than the shaker.
Baking powder and salt in the batter do it. There is no version of this waffle without them, which is why the frozen record at 460 mg per 100 g is lower mostly through being lighter, not cleaner.
Protein is the pleasant surprise in the other direction: 11.7 g per waffle, 23% of the Daily Value, thanks to eggs and milk. Saturated fat at 5.6 g is 28%. If you are watching sodium, the medium 75 g waffle at 448 mg is the more comfortable pick; if you are eating for fullness on a training morning, the full 135 g waffle earns its place better than most pastries of the same weight. MyPlate's grains guidance is the sane frame for how often a refined-flour breakfast belongs in the week.
How does a Belgian waffle compare?
| Waffle | Per 100 g | US serving | Calories |
|---|---|---|---|
| Belgian waffle, plain | 373 kcal | 1 thick waffle, 135 g | 504 kcal |
| Waffle, NFS | 309 kcal | 135 g | 417 kcal |
| Chocolate waffle | 437 kcal | 135 g | 590 kcal |
| Whole-grain waffle | 364 kcal | 135 g | 491 kcal |
Our take: chocolate is the only one of the three that comes in above the plain Belgian waffle, and it does it by 86 calories at the same weight. The "waffle, NFS" line is the average American waffle, thin toaster products included, which is why it lands 64 calories per 100 g below the thing on your plate at brunch. Whole grain buys you almost nothing on calories, 9 fewer per 100 g, so choose it for the fiber and not for the arithmetic. If you are cutting, the honest lever is the iron, not the recipe: make the medium waffle at 280 and keep the toppings.
Most popular belgian waffle brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Waffle Waffle Gourmet Belgian Waffles | 424 cal |
| Krusteaz Restaurant Style Belgian Waffles | 373 cal |
| Krusteaz Maple Belgian Waffles | 369 cal |
| Private Selection Traditional Belgian Waffles | 443 cal |
| Great Value Belgian Waffles | 308 cal |
| Belgian Boys Original Belgian Waffle | 455 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Belgian waffle FAQs
How many calories are in one Belgian waffle?
A thick Belgian waffle of 135 g is 504 calories, based on USDA's plain cooked waffle at 373 calories per 100 g. That is the waffle by itself. A medium 75 g waffle drops to 280, and a small 40 g one lands at 149, so size decides almost everything here.
How many calories in a restaurant Belgian waffle?
About 578 calories for the same 135 g, because USDA's restaurant waffle record runs 428 calories per 100 g instead of 373. The gap is fat: 26.36 g per 100 g versus 18.82 g. Kitchens grease the iron heavily and use a richer batter, so the pockets come out crisper and heavier.
How many calories in a Liege waffle?
Roughly 504 for a 135 g piece. USDA has no separate record for a pearl-sugar Liege waffle, so the closest match is the cinnamon waffle at 373 calories per 100 g, which is the same recipe with sugar and spice on top. Real Liege dough is denser, so treat 504 as a floor.
How much sodium is in a Belgian waffle?
806 mg in a 135 g waffle, which is 35% of the 2,300 mg Daily Value and about a third of a teaspoon of table salt. Per 100 g the figure is 597 mg. Baking powder and salt in the batter do it, not anything you add at the table.
How many carbs are in a Belgian waffle?
56.0 g of carbohydrate in a 135 g waffle, or 20% of the Daily Value, with 11.2 g of that as total sugars and 3.4 g of fiber. Per 100 g the waffle holds 41.5 g of carbohydrate. Syrup is what usually pushes the sugar number, not the waffle itself.
How much protein is in a Belgian waffle?
11.7 g in a 135 g waffle, which is 23% of the Daily Value and more than most people expect from a breakfast pastry. Eggs and milk in the batter carry it. Per 100 g the waffle gives 8.7 g of protein, so a medium 75 g waffle is about 6.5 g.
Are frozen Belgian waffles lower in calories?
Yes — frozen toaster waffles are 309 calories per 100 g against 373 for the fresh plain waffle, and the pieces are far smaller: two 35 g waffles come to 216 calories, our own arithmetic from the USDA 100 g figure. Thickness, not the recipe, makes the 2.3-fold gap.
Are Belgian waffles healthier than pancakes?
A 135 g Belgian waffle is 504 calories with 25.4 g of fat and 806 mg of sodium. USDA's pancake records sit outside the dataset behind this page, so no number goes on that comparison here. What is clear is that waffle batter carries more fat, because it has to crisp on a greased iron.
Similar foods
- Toast with butter — 100 cal per slice with butter
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Cinnamon Roll — 335 cal plain, 407 frosted
Count it without the math
Point the camera at the plate and BodyPal counts the waffle for you, segments and all.
