Waffle house waffle calories come to 218 for one 75 g waffle and 291 per 100 g, using the USDA values for a plain waffle prepared from recipe. Fat and carbs split those calories almost evenly, 44% and 45%, and a single waffle already carries 383 mg of sodium, 17% of the daily value, before butter or syrup touch it.
218kcal
1 round waffle · 75 g, plain, prepared from recipe
11%protein
5.9 gProtein
25 gCarbs
10.6 gFat
How to burn off 218 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, prepared from recipe · per 75 g
Calories
218 kcal
Protein
5.9 g
Carbohydrate
25 g
Fat
10.6 g
Saturated fat
2.1 g
Cholesterol
52 mg
Sodium
383 mg
Potassium
119 mg
Iron
1.7 mg
Source: USDA FoodData Central
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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 →
Waffle House waffle: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 waffle (75 g)
218
5.9 g
24.7 g
10.6 g
383 mg
11%
100 g
291
7.9 g
32.9 g
14.1 g
511 mg
15%
Frozen waffle (47 g)
117
1.4 g
19.1 g
3.9 g
239 mg
6%
3 × 1 waffle (75 g)
655
17.8 g
1,150 mg
5 × 1 waffle (75 g)
1,091
29.6 g
1,916 mg
Two waffles turn a 218-calorie plate into 437
One 75 g waffle is 218 calories, about 11% of the daily value for energy. That is a modest number for a sit-down breakfast item. The trouble is that waffles rarely arrive alone, and the total climbs in clean, predictable steps.
Order two and you are at 437 calories, 767 mg of sodium and 11.9 g of protein. Three waffles reach 655 calories and 1,150 mg of sodium. Five, the kind of stack that happens when a table shares or someone is very hungry, adds up to 1,091 calories and 1,916 mg of sodium. The protein never keeps pace: even five waffles deliver only 29.6 g.
These figures cover the waffle itself. Butter, syrup, whipped cream and fruit toppings sit on top of every number above, and the card has no values for them, so treat the waffle as the floor of your breakfast, not the ceiling. If you are counting, log the waffle first and add each topping as its own line. Those extras are where a 218-calorie order quietly becomes something much bigger.
Fat supplies nearly half the calories
A waffle reads like a carb food, but the calorie split says otherwise. Carbs bring 45% of the energy, fat brings 44% and protein just 11%. Per 100 g that works out to 32.9 g of carbs, 14.1 g of fat and 7.9 g of protein.
The fat comes from the batter and the greased iron, which is why a griddled waffle is denser than plain bread. In one 75 g waffle you get 10.6 g of fat and 24.7 g of carbs. Saturated fat is 2.9 g per 100 g, a moderate figure against the 20 g daily value. Cholesterol sits at 69 mg per 100 g, from the eggs in the batter, against a daily value of 300 mg.
Protein is the weak spot. A single waffle offers 5.9 g, 12% of the daily value, which is not enough to carry a meal on its own. That matters for fullness: a plate that is almost all fat and starch tends to leave you hungry sooner than one built around protein. The fix is not skipping the waffle but changing what sits next to it.
Sodium is the row to watch
Sweet foods hide salt well, and waffles are a good example. One waffle has 383 mg of sodium, 17% of the 2300 mg daily value. Per 100 g the figure is 511 mg, or 22%. Leavening and salt in the batter account for most of it, and you cannot taste much of it under syrup.
Scale that up and the row gets serious. Two waffles reach 767 mg, three hit 1,150 mg, and a five-waffle stack lands at 1,916 mg, most of a full day's sodium from bread alone. Diner breakfasts often add bacon, sausage or hash browns, all salty sides, so the meal total can run well past the waffle line.
Potassium does little to balance it, at 159 mg per 100 g against a 4700 mg daily value. If you watch sodium, the simplest move is to keep it to one waffle and choose a side that is not cured or fried. Fresh fruit or plain eggs leave room in the day for the meals that follow.
Build the plate around protein, not more batter
A single waffle fits most days without much planning. At 218 calories it leaves plenty of space, and the real decision is what you pair it with. Because protein supplies only 11% of its calories, the best partner is something that fills that gap.
Eggs are the obvious diner choice, scrambled or poached rather than fried in extra fat. A side of fruit adds volume and some potassium. If you want meat, a lean option keeps both fat and sodium from stacking up the way bacon or sausage would. Skip a second waffle if you are still hungry and add protein instead; the second waffle doubles the sodium while barely moving protein.
Toppings deserve the same thinking. A small pat of butter and a measured pour of syrup is a different meal from a waffle drowned in both. If tracking every component feels tedious, BodyPal can log the waffle and its toppings from a photo, which makes the extras harder to forget. These values come from the USDA plain waffle prepared from recipe, so treat them as a close estimate of the chain's waffle rather than a menu figure.
How does Waffle House waffle compare?
Here is how a Waffle House waffle stacks up against a Costco croissant, a Costco muffin and an order of waffle fries, per 100 g and per usual serving.
Verdict: For the fewest calories per serving, the waffle wins at 218, ahead of the croissant at 272, waffle fries at 491 and the Costco muffin at 630. It does carry the most sodium per 100 g at 511 mg, so if salt is your limit the croissant at 384 mg is the better bakery pick, while the muffin's low sodium is undone by its huge portion.
Waffle House waffle FAQs
How many calories are in a Waffle House waffle?
About 218 calories for one round 75 g waffle, based on a plain waffle at 291 calories per 100 g. Syrup and butter are extra.
Is a waffle good for weight loss?
One waffle is 218 calories with 24.7 g carbs and 10.6 g fat, so the calories come mostly from flour and fat. Toppings are counted separately.
Does a Waffle House waffle have more calories than a frozen waffle?
Yes. A 47 g frozen waffle is about 117 calories (248 per 100 g), while the 75 g round waffle is 218 calories at 291 per 100 g.
How much protein is in a waffle?
About 5.9 g of protein per 75 g waffle, or 7.9 g per 100 g. The same waffle has around 383 mg of sodium.
How many calories are in two Waffle House waffles?
Two waffles come to 437 calories. That order also brings 767 mg of sodium and 11.9 g of protein, before butter, syrup or any side dish is added to the plate.
How much sodium is in a Waffle House waffle?
One waffle has 383 mg of sodium, which is 17% of the daily value. Per 100 g it is 511 mg, so a stack of three reaches 1,150 mg.
How many carbs are in a Waffle House waffle?
A single 75 g waffle has 24.7 g of carbs, or 32.9 g per 100 g. Carbs supply 45% of its calories, only slightly more than fat at 44%.
How much fat is in a Waffle House waffle?
One waffle contains 10.6 g of fat, about 44% of its calories. Per 100 g there are 14.1 g of fat, of which 2.9 g is saturated.
How much cholesterol is in a waffle?
A plain waffle has 69 mg of cholesterol per 100 g, mostly from the eggs in the batter. The daily value used for comparison is 300 mg.
