Energy
middle half289 kcalthis record per 100 g
- Corpus median
- 273 kcal
- Middle 50%
- 245–315 kcal
Based on 43 records reporting energy.
Breakfast foodsmoderate variability
Waffle, whole grain, frozen calories: 231 per 80 g
This exact USDA record reports 231 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
- 231 kcal
- Protein
- 5.4 g
- Carbohydrate
- 37.4 g
- Total fat
- 6.7 g
- Fiber
- 3.3 g
- Sodium
- 423 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 80 g
231calories
Waffle, whole grain, frozen
- Protein
- 5.4 g
- Carbs
- 37.4 g
- Fat
- 6.7 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 231 calories for USDA reference amount at 80 grams. On a fixed-weight basis, the same record contains 289 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 5.4 g protein, 3.3 g fiber, and 423 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is waffles, whole wheat, lowfat, frozen, ready-to-heat, representing 95% of the record’s listed input weight. The record contains 2 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 29–231 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 2708317: “Waffle, whole grain, frozen.” 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 2708317, 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 | 0.7 g | 0.4 g | 53 mg |
| 1 stickUSDA-listed household measure | 35 g | 101 kcal | 2.4 g | 1.4 g | 185 mg |
| 1 pouchUSDA-listed household measure | 65 g | 188 kcal | 4.4 g | 2.7 g | 344 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 2708317’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half6.8 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
upper quarter4.1 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 half529 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 2708317’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
Iron5 mg
≈ 27% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin A112 µg
≈ 12% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium423 mg
≈ 18% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat1.1 g
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Waffle, whole grain, frozen,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2708319 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 188 kcal.
- 02
Record choice: compare with FDC 2708319
At an equal 100 g, this record has 25 mg more sodium than “Waffle, whole grain, fruit, frozen.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Waffles, whole wheat, lowfat, frozen, ready-to-heat
The source formulation has 2 input rows; Waffles, whole wheat, lowfat, frozen, ready-to-heat supplies 95% 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 “whole grain; frozen” fits. Inspect FDC 2708319 when “whole grain; fruit; frozen” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Waffle, whole grain, frozen
- Exact source wording
- “Waffle, whole grain, frozen”
- Source identity
- USDA FDC 2708317 · FNDDS 55200060
- Named qualifiers
- whole grain · frozen
Inspect this alternative when its fields fit better
Waffle, whole grain, fruit, frozen
- Exact source wording
- “Waffle, whole grain, fruit, frozen”
- Source identity
- USDA FDC 2708319 · FNDDS 55200080
- Named qualifiers
- whole grain · fruit · frozen
- Source inputs unique in this pair
- Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “whole grain” and “frozen”. 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, whole grain, frozen | 80 g231 kcal | 289 kcal | 6.8 g | 8.4 g | 4.1 g | 529 mg |
| Waffle, whole grain, fruit, frozen | 80 g222 kcal | 278 kcal | 6.5 g | 8 g | 4 g | 504 mg |
| Waffle, whole grain | 75 g273 kcal | 364 kcal | 9.2 g | 19.2 g | 3.8 g | 847 mg |
| Pancakes, whole grain, frozen | 80 g186 kcal | 232 kcal | 5.5 g | 6.8 g | 2.3 g | 447 mg |
| Waffle, whole grain, reduced fat | 80 g206 kcal | 257 kcal | 7.1 g | 3.6 g | 4.3 g | 557 mg |
| Waffle, fruit, frozen | 80 g237 kcal | 296 kcal | 7.1 g | 9.1 g | 2.6 g | 437 mg |
| Pancakes, whole grain | 100 g273 kcal | 273 kcal | 7.9 g | 12.3 g | 3.2 g | 722 mg |
How to compare FDC 2708317: 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 2708317, 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
116 kcal
40 g
1 thick / Belgian waffle
159 kcal
55 g
1 pouch
188 kcal
65 g
1 stick
101 kcal
35 g
At a glance
Nutrient signals in the source amount
For FDC 2708317, Iron is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Iron
4.9 mg≈ 27% Daily ValueSodium
423.2 mg≈ 18% Daily ValueCarbohydrate
37.4 g≈ 14% Daily ValueThe percentages above apply to FDC 2708317’s 80 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 2 calculated observations describe FDC 2708317 at 80 g—not a measured or recommended plate.
- The representative USDA portion supplies 3.3 g dietary fiber, about 12% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 423 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 | 231 kcal 289 kcal | Not established Not established |
| Protein | 5.4 g 6.8 g | Not shown Not shown |
| Carbohydrate | 37.4 g 46.7 g | 14% 17% |
| Total fat | 6.7 g 8.4 g | 9% 11% |
| Dietary fiber | 3.3 g 4.1 g | 12% 15% |
| Sugars | 3.3 g 4.1 g | Not established Not established |
| Sodium | 423.2 mg 529 mg | 18% 23% |
| Saturated fat | 1.1 g 1.4 g | 5% 7% |
| Monounsaturated Fat | 2.2 g 2.8 g | Not established Not established |
| Polyunsaturated Fat | 2.6 g 3.3 g | Not established Not established |
| Cholesterol | 0 mg 0 mg | 0% 0% |
| Potassium | 124.8 mg 156 mg | 3% 3% |
| Calcium | 108.8 mg 136 mg | 8% 10% |
| Iron | 4.9 mg 6.1 mg | 27% 34% |
| Magnesium | 49.6 mg 62 mg | 12% 15% |
| Vitamin C | 0 mg 0 mg | 0% 0% |
| Vitamin D | 0 µg 0 µg | 0% 0% |
| Vitamin A | 112 µg 140 µg | 12% 16% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 29.2 g 36.5 g | Not established Not established |
For FDC 2708317, 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 2708317 to 2 source inputs totaling 100 g in its standardized formulation. Publishing that exact provenance makes “Waffle, whole grain, frozen” inspectable beside similarly named records.
How to read this
2 listed components
The largest listed inputs by source weight are Waffles, whole wheat, lowfat, frozen, ready-to-heat, Vegetable oil, NFS. The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
100 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Waffles, whole wheat, lowfat, frozen, ready-to-heatUSDA ingredient 28304 · encyclopedia page available | 95 GM | 95 g | 95% |
| 2 | Vegetable oil, NFSUSDA ingredient 82101000 · encyclopedia page available | 5 GM | 5 g | 5% |
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 2708317, 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, whole grain, frozen
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708317
- FNDDS code
- 55200060
Closest inspectable record
Waffle, whole grain, fruit, frozen
- USDA category
- Pancakes, waffles, French toast
- FDC ID
- 2708319
- FNDDS code
- 55200080
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 289 kcal | 278 kcal | +11 kcal |
| Protein | 6.8 g | 6.5 g | +0.3 g |
| Carbohydrate | 46.7 g | 45.1 g | +1.6 g |
| Total fat | 8.4 g | 8 g | +0.4 g |
| Dietary fiber | 4.1 g | 4 g | +0.1 g |
| Sodium | 529 mg | 504 mg | +25 mg |
Plain-English read
The six displayed nutrient values are close under a conservative materiality screen. Small differences remain exact source values, not evidence that one food is preferable.
Only the comparison record lists Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program). Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
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: Waffles, whole wheat, lowfat, frozen, ready-to-heat; Vegetable oil, NFS.
Listed only in the comparison: Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program).
Portion evidence
The listed portion sets match
This record’s reference amount is 80 g; a familiar listed measure is 1 pouch (65 g).
The comparison record’s reference amount is 80 g; a familiar listed measure is 1 pouch (65 g).
Use the 100-gram row to compare FDC 2708317 with FDC 2708319 at equal mass; use their 80 g and 80 g source amounts only for portion matching.
Evidence boundary: FDC 2708317 versus FDC 2708319 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 →
Deep comparisons
Controlled comparisons that include this exact record
FDC 2708317 appears in 1 pair page that passed semantic, material-difference, source-evidence, and diversity gates. Each preserves a 100-gram denominator and both primary records.
From record to familiar meal
Guides that use this exact USDA record
These 2 guides place “Waffle, whole grain, frozen” beside explicitly linked source records; use them to compare preparations without turning FDC 2708317 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, whole grain, frozen,” 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 2708317 comes from FoodData Central Survey Foods (FNDDS). Its 289 kcal per 100 g becomes 231 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: 2708317
FNDDS food code: 55200060
The scaling for FDC 2708317 can be exact while the match to “Waffle, whole grain, frozen” is wrong. That is why this profile keeps its 80 g weight, 2-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.