1 miniature/bite size waffle
26 kcal
10 g
Breakfast foodsmoderate variability
Waffle, whole grain, reduced fat: calories and nutrition
Waffle, whole grain, reduced fat has about 206 calories per USDA reference amount in the cited USDA reference record. Use the portion controls and preparation factors below to interpret the estimate.
What this number means
A portion-aware estimate, not a promise
A USDA reference amount weighing 80 grams has about 206 calories in the cited source record.
The listed household measures span roughly 26–206 calories across the listed portions. That range describes the source portions below; it is not a confidence interval and does not capture every recipe.
Calculated from the smallest and largest usable household measures listed by USDA for this exact FNDDS record; not a confidence interval.
Portion explorer
See how portion size changes the estimate
Move the slider to scale the source values. This is a mathematical comparison, not an analysis of your exact plate.
- Calories
- 206 kcal
- Protein
- 5.7 g
- Carbohydrate
- 39.4 g
- Total fat
- 2.9 g
Household measures
Compare listed portions
These values scale the source nutrition by gram weight. Rounding keeps the comparison readable.
1 waffle
103 kcal
40 g
1 thick / Belgian waffle
141 kcal
55 g
1 pouch
167 kcal
65 g
1 stick
90 kcal
35 g
At a glance
Nutrient highlights per source serving
The strongest supplied Daily Value signals, shown without extrapolating missing values.
Iron
5.1 mg≈ 29% Daily ValueSodium
445.6 mg≈ 19% Daily ValueCarbohydrate
39.4 g≈ 14% Daily ValueSource-serving signals
What stands out in this record
These observations are calculated from the cited USDA reference amount. They describe the database serving, not a measurement or recommendation for your plate.
- The representative USDA portion supplies 5.7 g protein, about 11% of the Daily Value used on U.S. labels.
- The representative USDA portion supplies 3.4 g dietary fiber, about 12% of the Daily Value used on U.S. labels.
- The representative USDA portion contains 446 mg sodium, about 19% 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 | 206 kcal 257 kcal | — |
| Protein | 5.7 g 7.1 g | — |
| Carbohydrate | 39.4 g 49.2 g | 14% |
| Total fat | 2.9 g 3.6 g | — |
| Dietary fiber | 3.4 g 4.3 g | — |
| Sugars | 3.4 g 4.3 g | — |
| Sodium | 445.6 mg 557 mg | 19% |
| Saturated fat | 0.6 g 0.7 g | — |
| Monounsaturated Fat | 0.6 g 0.7 g | — |
| Polyunsaturated Fat | 1.1 g 1.4 g | — |
| Cholesterol | 0 mg 0 mg | — |
| Potassium | 131.2 mg 164 mg | — |
| Calcium | 114.4 mg 143 mg | — |
| Iron | 5.1 mg 6.4 mg | 29% |
| Magnesium | 52 mg 65 mg | — |
| Vitamin C | 0 mg 0 mg | — |
| Vitamin D | 0 µg 0 µg | — |
| Vitamin A | 117.6 µg 147 µg | — |
| Caffeine | 0 mg 0 mg | — |
| Alcohol | 0 g 0 g | — |
| Water | 30.7 g 38.4 g | — |
Daily Values appear only when they are supplied by the reviewed data record. Individual needs differ.
What changes the estimate most?
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.
Food estimates can be sensitive to portion weight, preparation, ingredient ratios, and additions that are difficult to judge from appearance alone.
- 01
portion size
- 02
recipe or brand
- 03
cooking fat
- 04
toppings and add-ins
How we estimated this
Traceable back to the source record
This profile uses FoodData Central Survey Foods (FNDDS). It reports the source serving, calculates the 100-gram comparison from the same record, and scales household portions by their listed gram weights.
About the serving label: USDA describes the underlying portion as “Typical reported amount.” We display it as “USDA reference amount” to make clear that it is a database comparison point—not a suggested portion or a claim about what most people should eat.
Data cycle: 2021–2023, published 2024-10-31
FoodData Central ID: 2708318
It does not reconstruct every possible recipe or infer your plate’s weight. Preparation and recipe differences belong in the uncertainty explanation, not hidden decimal places.
Source release 2024-10-31. Read the full nutrition methodology.