How many calories are in a waffle?
One medium waffle weighs 75 g and carries 232 calories. Per 100 g the plain waffle runs 309 calories, so the number on your plate is mostly a question of how deep the iron is. A thin frozen round lands near 124. A thick Belgian one is 417 before a drop of syrup.
You'd need to walk about 46 minutes to burn the 232 calories in one medium waffle (75 g).
How long does it take to burn off a waffle?
One medium waffle (75 g) is 232 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 232 kcal |
|---|---|
| Walking, brisk | 46 min |
| Cycling, moderate | 29 min |
| Swimming, moderate | 33 min |
| Jogging | 27 min |
| Weight training, moderate | 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 (75 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Waffle quick facts
- Waffle servings from one ounce to a Belgian
- Waffle types and what each one costs
- Sodium is the row to watch
- How does a waffle compare?
- Most popular waffle brands
- FAQ
Waffle quick facts
The record behind every number here is FNDDS 2708312, "Waffle, NFS", USDA's profile for a waffle nobody has specified further. That is exactly the waffle most people are asking about: the one on the plate, whether it came out of a box or off a hot iron. It carries a full set of household portions from 10 g up to 135 g, which is why the Belgian size below is a USDA weight and not a guess.
One thing the record does not carry: added sugars and trans fat. This edition of FNDDS does not publish either for waffles, so those two rows are left out rather than filled with a number from somewhere else.
| Nutrient | Per 100 g | Per 1 medium waffle (75 g) | % Daily Value |
|---|---|---|---|
| Calories | 309 | 232 | — |
| Total fat | 9.49 g | 7.1 g | 9% |
| Saturated fat | 2.27 g | 1.7 g | 9% |
| Carbohydrate | 48.39 g | 36.3 g | 13% |
| Dietary fiber | 2.6 g | 2.0 g | 7% |
| Total sugars | 4.41 g | 3.3 g | — |
| Protein | 7.42 g | 5.6 g | 11% |
| Sodium | 460 mg | 345 mg | 15% |
% 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 →
Cholesterol comes in at 13 mg per 100 g, or 10 mg in a medium waffle, 3% of the Daily Value. Potassium is 138 mg per 100 g, 104 mg in the same waffle, which is 2%. Neither is a reason to pick or skip a waffle.
Waffle servings from one ounce to a Belgian
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.4 g | 88 kcal |
| 1 small waffle | 40 g | 124 kcal |
| 1 medium waffle | 75 g | 232 kcal |
| 1 large waffle | 125 g | 386 kcal |
| 1 thick or Belgian waffle | 135 g | 417 kcal |
| Per 100 g | 100 g | 309 kcal |
Small, medium, large and thick are all USDA household portions for this record, so the weights are not our invention. The one-ounce line is: it is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there because plenty of people weigh a waffle in ounces rather than grams.
The spread is worth sitting with. A small waffle and a Belgian one are the same food, cooked in the same batter, and they are 293 calories apart. That gap is bigger than most topping decisions. If you are logging waffles by the piece without knowing which piece you have, you can be off by more than a candy bar.
Waffle types and what each one costs
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Plain, unspecified | 309 kcal | 1 medium waffle, 75 g | 232 kcal |
| Frozen, plain | 309 kcal | 1 small waffle, 40 g | 124 kcal |
| Gluten free | 263 kcal | 1 medium waffle, 75 g | 197 kcal |
| Whole grain | 364 kcal | 1 medium waffle, 75 g | 273 kcal |
| Homemade or Belgian batter | 373 kcal | 1 thick waffle, 135 g | 504 kcal |
| Chocolate | 437 kcal | 1 medium waffle, 75 g | 328 kcal |
| Restaurant, plain | 428 kcal | 1 thick waffle, 135 g | 578 kcal |
The frozen row is the quiet surprise. USDA gives the plain frozen waffle the same profile as the unspecified one, 309 calories per 100 g, so nothing about the freezer aisle makes a waffle heavier. What makes the piece small is the piece: 40 g of thin round versus 135 g of deep Belgian grid.
The batter is what actually moves the number. Butter-and-egg batter sits at 373 calories per 100 g against 309 for the plain record, mostly because fat doubles, from 9.49 g to 18.82 g per 100 g. Scaled to a 75 g waffle that batter is about 280 calories, which is our own arithmetic from the 100 g figure rather than a USDA serving. Order the same waffle in a restaurant and the batter reads 428 per 100 g, which turns a 135 g Belgian from 417 into 578 calories. That is 161 calories added by the kitchen before anyone touches the syrup pitcher.
Gluten-free is the lightest row at 263 calories per 100 g, 46 fewer than plain, but it pays for it in protein: 2.72 g per 100 g against 7.42 g, a drop of 63%, with carbohydrate barely moving. If you eat gluten-free waffles for breakfast, the eggs next to them are doing more work than usual.
Boxed brands land under the homemade numbers because retail waffles are thin. Two Eggo Homestyle waffles weigh 70 g and list 180 calories, 257 per 100 g. Two Kodiak Cakes Blueberry Power Waffles are 76 g and 250 calories, the densest of the branded rows at 329 per 100 g. Kashi Blueberry is the lightest at 225 per 100 g, 162 calories for two.
One more oddity for anyone comparing labels. USDA's older SR Legacy entries list a ready-to-heat frozen waffle at 285 calories per 100 g and the toasted version at 312. The toaster removes water, not calories, so the per-100-g figure climbs while the waffle in your hand stays the same. Weigh a waffle before toasting and after, and you will see the same effect on your own kitchen scale.
Sodium is the row to watch
A medium waffle carries 345 mg of sodium, 15% of the FDA Daily Value of 2,300 mg. That is roughly a sixth of a teaspoon of table salt baked into something most people think of as sweet. Two waffles put you at 30% of the day's sodium before eggs, bacon or a sprinkle of anything.
The whole grain version is the saltiest of the lot at 847 mg per 100 g, which works out to 635 mg in a 75 g waffle, or 28% of the Daily Value. It brings more fiber, 3.8 g per 100 g against 2.6 g, so it is a real trade rather than a bad choice. If you are watching sodium, the plain record is the calmer pick and the fiber can come from the fruit you put on top.
Calories and fat sit lower than the reputation suggests. Saturated fat in a medium plain waffle is 1.7 g, 9% of the Daily Value. Push up to a 135 g Belgian made with butter-and-egg batter and saturated fat reaches 5.6 g, 28%. The Dietary Guidelines for Americans put the limit at under 10% of daily calories, so one rich Belgian waffle spends a real slice of that. Whole grain versions also count toward the grain group targets on MyPlate, which is the one honest argument for the saltier row.
How does a waffle compare?
| Waffle | Per 100 g | US serving | Calories |
|---|---|---|---|
| Plain, unspecified | 309 kcal | 1 medium waffle, 75 g | 232 kcal |
| Reduced fat, plain | 292 kcal | 1 medium waffle, 75 g | 219 kcal |
| Whole grain, frozen | 289 kcal | 1 medium waffle, 75 g | 217 kcal |
| Whole grain with fruit, frozen | 278 kcal | 1 medium waffle, 75 g | 209 kcal |
Our take: all three alternatives come in lighter than the plain waffle, but the savings are small, between 13 and 23 calories on a 75 g piece. Nobody loses weight by switching waffles. The reduced-fat row is the interesting one, because it also carries the most protein of the four at 9.72 g per 100 g against 7.42 g for plain, so it holds you longer for fewer calories. For satiety, pick that one and add eggs. For a treat, take the Belgian and stop counting the difference between 209 and 232.
Most popular 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) |
|---|---|
| Kodiak Cakes Blueberry Power Waffles | 329 cal |
| Kodiak Cakes Buttermilk & Vanilla Power Waffles | 316 cal |
| Kodiak Cakes Cinnamon Power Waffles | 303 cal |
| Kashi Blueberry Waffles | 225 cal |
| Eggo Homestyle Waffles | 257 cal |
| Aunt Jemima Homestyle Waffles | 257 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Waffle FAQs
How many calories are in one waffle?
A medium waffle weighing 75 g carries 232 calories, since USDA's plain waffle record runs 309 calories per 100 g. A small 40 g waffle is 124, a large 125 g one is 386, and a thick Belgian-style 135 g waffle from the same record is 417 calories.
How many calories in a Belgian waffle?
A 135 g Belgian waffle is 417 calories on USDA's plain record. Made with the richer butter-and-egg batter at 373 calories per 100 g, the same waffle is 504. Ordered at a restaurant, where the batter reads 428 per 100 g, it reaches 578 calories.
How many calories in two Eggo waffles?
Two Eggo Homestyle waffles weigh 70 g together and list 180 calories, or 257 per 100 g on the box. That is less than one medium 75 g waffle at 232 calories, because retail frozen waffles are thinner and lighter than the ones a deep waffle iron turns out.
How many calories are in a homemade waffle?
Batter made with butter and eggs runs 373 calories per 100 g, so a 75 g homemade waffle is about 280 calories and a thick 135 g one is 504. That is 21% more than a plain waffle of the same weight, and the extra is fat: 18.82 g per 100 g against 9.49 g.
How much protein is in a waffle?
A medium 75 g waffle has 5.6 g of protein, 11% of the Daily Value, from 7.42 g per 100 g. The reduced-fat record is the protein leader at 9.72 g per 100 g, while the gluten-free record is the weakest at 2.72 g, well under half the plain figure.
How many carbs are in a waffle?
A medium 75 g waffle holds 36.3 g of carbohydrate, 13% of the Daily Value, of which 2.0 g is fiber and 3.3 g is sugar. Per 100 g that is 48.39 g. The waffle itself is barely sweet; most of the sugar on a waffle plate arrives from the pitcher.
Do waffles have a lot of sodium?
One medium waffle carries 345 mg of sodium, 15% of the 2,300 mg Daily Value, before any topping. Two of them put you at 30%. The whole grain record is saltier still at 847 mg per 100 g, which is 635 mg, or 28% of the Daily Value, in a 75 g waffle.
Are frozen waffles bad for you?
A plain frozen waffle is 309 calories per 100 g, the same profile USDA gives an unspecified waffle, so the freezer aisle costs nothing nutritionally. Two Eggo Homestyle waffles are 180 calories. Sodium is the number worth watching rather than calories, and toppings usually outweigh both.
Similar foods
- Pancake — 423 cal for 3 medium pancakes
- Toast with butter — 100 cal per slice with butter
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Spinach Tortilla — 132 cal per tortilla
Count it without the math
Point the camera at the plate and BodyPal counts the waffle for you, syrup and all.
