Energy
middle half292 kcalthis record per 100 g
- Corpus median
- 273 kcal
- Middle 50%
- 245–315 kcal
Based on 43 records reporting energy.
Breakfast foodsmoderate variability
Waffle, plain, reduced fat calories: 234 per 80 g
This exact USDA record reports 234 calories for 80 g. That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
USDA reference amount · 80 g
- Calories
- 234 kcal
- Protein
- 7.8 g
- Carbohydrate
- 37.4 g
- Total fat
- 5.9 g
- Fiber
- 1.2 g
- Sodium
- 404 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 80 g
234calories
Waffle, plain, reduced fat
- Protein
- 7.8 g
- Carbs
- 37.4 g
- Fat
- 5.9 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 234 calories for USDA reference amount at 80 grams. On a fixed-weight basis, the same record contains 292 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 7.8 g protein, 1.2 g fiber, and 404 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is milk, nfs, representing 50.3% of the record’s listed input weight. The record contains 5 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The reference amount and 1 pouch answer different portion questions. Their values are scaled independently from the same per-100-gram source record.
The household measures attached to this record span roughly 29–234 calories across the listed portions. That is a set of scaled examples—not a confidence interval, a recommendation, or a claim about the full universe of recipes.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2708314: “Waffle, plain, reduced fat.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2708314, each row multiplies the published per-100-gram values by its stated weight. “1 miniature/bite size waffle” through “1 pouch” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 1 miniature/bite size waffleUSDA-listed household measure | 10 g | 29 kcal | 1 g | 0.2 g | 51 mg |
| 1 stickUSDA-listed household measure | 35 g | 102 kcal | 3.4 g | 0.5 g | 177 mg |
| 1 pouchUSDA-listed household measure | 65 g | 190 kcal | 6.3 g | 1 g | 328 mg |
02 · Fixed-weight context
Where 100 grams sits inside Pancakes, waffles, French toast
The comparison set contains 43 exact records in the Pancakes, waffles, French toast USDA category. Here, “middle half” describes FDC 2708314’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
upper quarter9.7 gthis record per 100 g
- Corpus median
- 7.4 g
- Middle 50%
- 6.1–8.4 g
Based on 43 records reporting protein.
Dietary fiber
lower quarter1.5 gthis record per 100 g
- Corpus median
- 2.4 g
- Middle 50%
- 1.8–2.9 g
Based on 43 records reporting dietary fiber.
Sodium
middle half505 mgthis record per 100 g
- Corpus median
- 467 mg
- Middle 50%
- 409–543 mg
Based on 43 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2708314’s 80 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Iron; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Iron3 mg
≈ 15% DV. This does not cross the FDA’s 20% ‘high’ guide.
Calcium85 mg
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium404 mg
≈ 18% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat1.5 g
≈ 7% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Waffle, plain, reduced fat,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708305 alternative, and its source-formulation identity.
- 01
Listed portion span: 1 miniature/bite size waffle to 1 pouch
USDA assigns those measures 10 g and 65 g. At this record’s fixed composition, scaled energy moves from 29 kcal to 190 kcal.
- 02
Record choice: compare with FDC 2708305
At an equal 100 g, this record has 0.7 g less dietary fiber than “Pancakes, plain, reduced fat.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Milk, NFS
The source formulation has 5 input rows; Milk, NFS supplies 50.3% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “plain; reduced fat” fits. Inspect FDC 2708305 when “plain; reduced fat” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Waffle, plain, reduced fat
- Exact source wording
- “Waffle, plain, reduced fat”
- Source identity
- USDA FDC 2708314 · FNDDS 55200030
- Named qualifiers
- plain · reduced fat
- Source inputs unique in this pair
- Flour, wheat, all-purpose, enriched, bleached · Salt, table
Inspect this alternative when its fields fit better
Pancakes, plain, reduced fat
- Exact source wording
- “Pancakes, plain, reduced fat”
- Source identity
- USDA FDC 2708305 · FNDDS 55101015
- Named qualifiers
- plain · reduced fat
- Source inputs unique in this pair
- Pancakes, plain, dry mix, incomplete (includes buttermilk) · Sugars, granulated · Oil or table fat, NFS
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “plain” and “reduced fat”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordWaffle, plain, reduced fat | 80 g234 kcal | 292 kcal | 9.7 g | 7.4 g | 1.5 g | 505 mg |
| Pancakes, plain, reduced fat | 100 g264 kcal | 264 kcal | 7.6 g | 9.7 g | 2.2 g | 519 mg |
| Waffle, whole grain, reduced fat | 80 g206 kcal | 257 kcal | 7.1 g | 3.6 g | 4.3 g | 557 mg |
| Waffle, plain | 75 g280 kcal | 373 kcal | 8.7 g | 18.8 g | 2.5 g | 597 mg |
| Waffle, plain, frozen | 80 g247 kcal | 309 kcal | 7.4 g | 9.5 g | 2.6 g | 460 mg |
| Pancakes, whole grain, reduced fat | 100 g256 kcal | 256 kcal | 8 g | 9.9 g | 3.3 g | 738 mg |
| Pancakes, plain | 100 g282 kcal | 282 kcal | 7.4 g | 12.1 g | 2.1 g | 508 mg |
How to compare FDC 2708314: its source amount is 80 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2708314, the 5 displayed measures scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 miniature/bite size waffle
29 kcal
10 g
1 waffle
117 kcal
40 g
1 thick / Belgian waffle
161 kcal
55 g
1 pouch
190 kcal
65 g
1 stick
102 kcal
35 g
At a glance
Nutrient signals in the source amount
For FDC 2708314, Sodium is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Sodium
404 mg≈ 18% Daily ValueIron
2.6 mg≈ 15% Daily ValueThe percentages above apply to FDC 2708314’s 80 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Why FDC 2708314 has no protein percentage here: Feast reports 7.8 g, but does not present grams divided by 50 as FDA protein %DV; applicable label rules account for protein quality and regulatory context.
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2708314 at 80 g—not a measured or recommended plate.
- The representative USDA portion contains 404 mg sodium, about 18% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 80 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 234 kcal 292 kcal | Not established Not established |
| Protein | 7.8 g 9.7 g | Not shown Not shown |
| Carbohydrate | 37.4 g 46.8 g | 14% 17% |
| Total fat | 5.9 g 7.4 g | 8% 9% |
| Dietary fiber | 1.2 g 1.5 g | 4% 5% |
| Sugars | 2.9 g 3.7 g | Not established Not established |
| Sodium | 404 mg 505 mg | 18% 22% |
| Saturated fat | 1.5 g 1.8 g | 7% 9% |
| Monounsaturated Fat | 1.9 g 2.4 g | Not established Not established |
| Polyunsaturated Fat | 1.6 g 2 g | Not established Not established |
| Cholesterol | 37.6 mg 47 mg | 13% 16% |
| Potassium | 160.8 mg 201 mg | 3% 4% |
| Calcium | 84.8 mg 106 mg | 7% 8% |
| Iron | 2.6 mg 3.3 mg | 15% 18% |
| Magnesium | 20 mg 25 mg | 5% 6% |
| Vitamin C | 0.1 mg 0.1 mg | 0% 0% |
| Vitamin D | 0.8 µg 1 µg | 4% 5% |
| Vitamin A | 47.2 µg 59 µg | 5% 7% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 27.3 g 34.1 g | Not established Not established |
For FDC 2708314, approximate percentages divide the displayed 80 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2708314 to 5 source inputs totaling 358 g in its standardized formulation. Publishing that exact provenance makes “Waffle, plain, reduced fat” inspectable beside similarly named records.
How to read this
5 listed components
The largest listed inputs by source weight are Milk, NFS, Flour, wheat, all-purpose, enriched, bleached, Eggs, Grade A, Large, egg whole. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
358 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Flour, wheat, all-purpose, enriched, bleachedUSDA ingredient 20081 · encyclopedia page available | 140 GM | 140 g | 39.1% |
| 2 | Milk, NFSUSDA ingredient 11100000 · encyclopedia page available | 180 GM | 180 g | 50.3% |
| 3 | Vegetable oil, NFSUSDA ingredient 82101000 · encyclopedia page available | 10 GM | 10 g | 2.8% |
| 4 | Eggs, Grade A, Large, egg wholeUSDA ingredient 1123 · encyclopedia page available | 25 GM | 25 g | 7% |
| 5 | Salt, tableUSDA ingredient 2047 · encyclopedia page available | 3 GM | 3 g | 0.8% |
USDA shorthand in this evidence
- NFS means “not further specified.” The record intentionally leaves the exact subtype, size, or preparation unresolved.
Exact-record context
What makes this USDA record distinct?
For FDC 2708314, the close-record rule searches the USDA “Pancakes, waffles, French toast” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Waffle, plain, reduced fat
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708314
- FNDDS code
- 55200030
Closest inspectable record
Pancakes, plain, reduced fat
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708305
- FNDDS code
- 55101015
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 292 kcal | 264 kcal | +28 kcal |
| Protein | 9.7 g | 7.6 g | +2.2 g |
| Carbohydrate | 46.8 g | 36.1 g | +10.7 g |
| Total fat | 7.4 g | 9.7 g | −2.4 g |
| Dietary fiber | 1.5 g | 2.2 g | −0.7 g |
| Sodium | 505 mg | 519 mg | −14 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 28 more calories, 2.2 g more protein, and 10.7 g more carbohydrate than “Pancakes, plain, reduced fat.”
Only this record lists Flour, wheat, all-purpose, enriched, bleached; Salt, table. Only the comparison record lists Pancakes, plain, dry mix, incomplete (includes buttermilk); Sugars, granulated; Oil or table fat, NFS. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
5 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Milk, NFS; Vegetable oil, NFS; Eggs, Grade A, Large, egg whole.
Listed only in this record: Flour, wheat, all-purpose, enriched, bleached; Salt, table.
Listed only in the comparison: Pancakes, plain, dry mix, incomplete (includes buttermilk); Sugars, granulated; Oil or table fat, NFS.
Portion evidence
The listed portion sets differ
This record’s reference amount is 80 g; a familiar listed measure is 1 pouch (65 g).
The comparison record’s reference amount is 100 g; a familiar listed measure is 1 large pancake (90 g).
Use the 100-gram row to compare FDC 2708314 with FDC 2708305 at equal mass; use their 80 g and 100 g source amounts only for portion matching.
Evidence boundary: FDC 2708314 versus FDC 2708305 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full pancakes, waffles, french toast source category → Read the calculation and selection methodology →
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Waffle, plain, reduced fat” beside explicitly linked source records; use them to compare preparations without turning FDC 2708314 into a universal recipe.
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, recipe or brand, cooking fat, toppings and add-ins.
For “Waffle, plain, reduced fat,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
recipe or brand
Prefer a package, menu, or known recipe when it identifies the food more precisely. Otherwise preserve the generic record as an explicit approximation.
- 03
cooking fat
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
- 04
toppings and add-ins
Check whether the exact source description already includes it. If not, keep the addition separate rather than silently folding it into the base record.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2708314 comes from FoodData Central Survey Foods (FNDDS). Its 292 kcal per 100 g becomes 234 kcal at 80 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” We display it as a USDA reference amount because it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2708314
FNDDS food code: 55200030
The scaling for FDC 2708314 can be exact while the match to “Waffle, plain, reduced fat” is wrong. That is why this profile keeps its 80 g weight, 5-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.