How many calories are in chicken and waffles?
One 262 g package of frozen chicken and waffles carries 621 calories, and the food itself runs 237 calories per 100 g. That is the whole tray: breaded chicken, waffle and the syrup that ships with it. A diner plate is bigger than a retail tray, so treat 621 as the floor for a full serving.
You'd need to walk about 2 hours to burn the 621 calories in one package (262 g).
How long does it take to burn off 621 kcal of chicken and waffle?
One package (262 g) is 621 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 621 kcal |
|---|---|
| Walking, brisk | 2 hr 4 min |
| Cycling, moderate | 1 hr 18 min |
| Swimming, moderate | 1 hr 29 min |
| Jogging | 1 hr 13 min |
| Weight training, moderate | 2 hr 18 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 (262 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken and waffles quick facts
- US servings from one ounce to the whole package
- Waffle bites and the two halves on their own
- Sodium is the row to watch
- How does chicken and waffles compare?
- Most popular chicken and waffles brands
- FAQ
Chicken and waffles quick facts
USDA has no Foundation, SR Legacy or FNDDS entry for the composed dish. Fried chicken has its own record, waffles have theirs, but nobody in the survey databases ever coded the plate as one food. The only complete servings in FoodData Central are branded retail items, and the cleanest of those is Branded 1514713, "CHICKEN & WAFFLES" from DEVOUR: chicken, waffle and syrup in one 262 g package, not a sandwich and not a TV dinner padded out with a side.
That matters for the number you get. A frozen dinner with mashed potatoes next to the chicken dilutes everything per 100 g, which is why a competing record lands near 177 calories per 100 g while this one sits at 237. Same dish, different amount of filler in the tray.
| Nutrient | Per 100 g | Per 1 package (262 g) | % Daily Value |
|---|---|---|---|
| Calories | 237 | 621 | — |
| Total fat | 8.02 g | 21.0 g | 27% |
| Saturated fat | 1.53 g | 4.0 g | 20% |
| Carbohydrate | 31.68 g | 83.0 g | 30% |
| Dietary fiber | 0.4 g | 1.0 g | 4% |
| Total sugars | 13.74 g | 36.0 g | — |
| Protein | 9.16 g | 24.0 g | 48% |
| Sodium | 439 mg | 1150 mg | 50% |
| Cholesterol | 36 mg | 94 mg | 31% |
% 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 expect are missing. Added sugars and potassium are not declared on this label, so they are left out rather than guessed at, even though the syrup means most of those 36 g of total sugars were added by somebody. Total sugars carry no Daily Value of their own, which is why that cell stays empty.
US servings from one ounce to the whole package
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 67 kcal |
| 4 oz | 113 g | 268 kcal |
| Half a package | 131 g | 310 kcal |
| One package, label serving | 262 g | 621 kcal |
| Per 100 g | 100 g | 237 kcal |
Only the 262 g line is a USDA serving. The one-ounce, four-ounce and half-package rows are our own arithmetic from the USDA 100 g figure, scaled straight down, because nobody sells chicken and waffles by the ounce and nobody eats a flat 100 g of it.
Half a package is the useful line. At 310 calories it slots into a normal breakfast, and if you are pairing it with coffee and fruit rather than treating it as the whole meal, that is the split that keeps the day intact. The catch is the sodium: half the tray is still 575 mg, a quarter of the day's limit, before you have salted anything else.
Waffle bites and the two halves on their own
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Frozen bowl, chicken and waffles | 237 kcal | 1 package (262 g) | 621 kcal |
| Chicken and waffle bites | 189 kcal | 2 bites (74 g) | 140 kcal |
| Fried chicken breast alone, floured at home | 222 kcal | half a breast (98 g) | 218 kcal |
| Fried chicken breast alone, restaurant coating | 243 kcal | 1 medium breast (175 g) | 425 kcal |
| Homemade waffle alone | 291 kcal | 1 round 7-inch waffle (75 g) | 218 kcal |
| Toaster waffle alone | 285 kcal | 1 square 4-inch waffle (35 g) | 100 kcal |
The bites are the surprise. Baked rather than fried and carrying more chicken than batter, Signature Select's version runs 189 calories per 100 g, the lowest figure in the table, and two of them cost 140 calories. They also carry 14.86 g of protein per 100 g, more than the frozen bowl's 9.16 g, so the ratio of protein to dough is better even though the portion is small enough to leave you hungry.
Look at the two halves separately and the usual assumption falls apart. The homemade waffle is 291 calories per 100 g and the fried chicken breast with skin is 222, so gram for gram the waffle is the heavier half. Batter and butter in the waffle iron do more damage than the fryer does to the chicken. Build a plate from those two records, one waffle and half a breast, and you are at 436 calories before syrup.
Restaurant coating changes the chicken more than home cooking does. The FNDDS record for fried coated chicken breast with the coating eaten sits at 243 calories per 100 g against 222 for the home floured version, and because a restaurant breast is bigger, a medium one lands at 425 calories on its own. That is most of a frozen tray from the chicken alone.
Sodium is the row to watch
One package delivers 1,150 mg of sodium, exactly 50% of the FDA Daily Value of 2,300 mg. That is about half a teaspoon of table salt in a breakfast. Brined chicken, a salted batter and a leavened waffle each contribute, and the sweet coating on top hides all of it, which is why the number never tastes like it looks.
The syrup shows up in the sugar row instead. This bowl carries 13.74 g of total sugars per 100 g. The same idea built as a breakfast sandwich with no syrup, Branded 1555488, carries 2.97 g per 100 g. Nearly all of the difference is what gets poured over the top, so pouring less is the single biggest lever on this plate.
Protein is the row that argues in the dish's favor. Twenty-four grams per package is 48% of the Daily Value and enough to anchor a breakfast, which is more than most sweet breakfasts manage. The Dietary Guidelines put the case simply: it is not one food that decides the day, it is what the rest of the day looks like around it. If you want the protein without the sodium, MyPlate's protein foods page points at the same chicken cooked without the batter.
How does chicken and waffles compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chicken and waffles | 237 kcal | 1 package (262 g) | 621 kcal |
| Homemade waffle, plain | 291 kcal | 1 round 7-inch waffle (75 g) | 218 kcal |
| Fried chicken breast with skin | 222 kcal | half a breast (98 g) | 218 kcal |
| Toaster waffle, frozen | 285 kcal | 1 square 4-inch waffle (35 g) | 100 kcal |
Our take: for weight loss, eat the halves and skip the tray. A toaster waffle plus half a fried breast is 318 calories against 621 for the packaged version, and you control the syrup. For staying full, the frozen bowl earns its place, because 24 g of protein in one package beats anything a waffle can do alone. What you should not do is treat the toaster waffle's 100 calories as proof that waffles are light: that number comes from a 35 g square, and per gram it is the second densest food on this page.
Most popular chicken and waffles 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) |
|---|---|
| Signature Select Chicken Waffle Bites | 189 cal |
| DEVOUR Chicken & Waffles | 237 cal |
| Yummy Dino Buddies Maple Waffle Chicken Breast Nuggets | 227 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken and waffles FAQs
How many calories are in chicken and waffles?
621 calories for one 262 g package of the frozen version, which works out to 237 calories per 100 g. That covers the breaded chicken, the waffle and the syrup together. Half a package is 310 calories. A restaurant plate is usually larger, so expect more than 621 there.
How much sodium is in chicken and waffles?
1,150 mg in one package, which is 50% of the FDA Daily Value of 2,300 mg and roughly half a teaspoon of table salt. Per 100 g the figure is 439 mg. The brine on the chicken and the salt in the batter do most of it, and the syrup masks the taste.
How many calories in one waffle?
218 calories for a homemade round 7-inch waffle weighing 75 g, and 100 calories for a frozen 4-inch toaster square of 35 g. Per 100 g the two are close, 291 and 285, so the gap between them is size, not recipe. Butter and syrup are extra on both.
How many calories in a fried chicken breast?
218 calories for half a breast with skin floured and fried at home, 98 g of meat at 222 calories per 100 g. Restaurant coating pushes it to 243 calories per 100 g, and because the piece is bigger, a medium breast with the coating eaten reaches 425 calories.
How much protein is in chicken and waffles?
24 g per package, which is 48% of the Daily Value, or 9.16 g per 100 g. The chicken supplies nearly all of it. Waffle bites do better per gram at 14.86 g of protein per 100 g, because they carry more chicken and less batter than a full tray does.
How many carbs are in chicken and waffles?
83 g of carbohydrate in one package, 30% of the Daily Value, and 31.68 g per 100 g. Fiber is almost absent at 1 g. Of those carbs, 36 g are total sugars, mostly syrup, so the waffle and the topping together dominate the row and the chicken adds nearly nothing.
How many calories in chicken and waffle bites?
140 calories for two bites weighing 74 g, at 189 calories per 100 g. That is the lightest per-gram option on this page, because the bites are baked rather than fried and hold more chicken than dough. They also carry more protein per 100 g than the frozen bowl.
Is chicken and waffles a healthy breakfast?
At 621 calories, 1,150 mg of sodium and 36 g of sugars per package, it is a heavy breakfast rather than a light one, though 24 g of protein works in its favor. If you are watching sodium, half a package with fruit is the better pick, and skipping the syrup cuts most of the sugar.
Similar foods
- Crepe — 179 cal per crepe
- Pancake — 423 cal for 3 medium pancakes
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Toast with butter — 100 cal per slice with butter
- Fish Cake — 180 cal per cake or patty
Count it without the math
Point the camera at the plate and BodyPal counts the chicken, the waffle and the syrup for you.
