Waffle, whole grain, reduced fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lighter, healthier version of whole grain waffles, prepared with reduced-fat ingredients for a wholesome breakfast.
Per 100g reference serving, Waffle, whole grain, reduced fat provides 257 kcal of energy, 7.14g protein (11% of calories), 49.2g total carbohydrates (76% of calories, including 4.3g dietary fiber and 4.29g sugars), and 3.57g total fat (13% of calories).
Vitamins Profile in Waffle, whole grain, reduced fat (Per 100g)
Track how Waffle, whole grain, reduced fat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin B12 (Cobalamin) | 3.12 µg | 100% DV |
| Vitamin A (RAE) | 147 µg | 16.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.41 mg | 2.7% DV |
| Vitamin K (Phylloquinone) | 3.3 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.343 mg | 28.6% DV |
| Vitamin B2 (Riboflavin) | 0.486 mg | 37.4% DV |
| Vitamin B3 (Niacin) | 5.71 mg | 35.7% DV |
| Vitamin B6 (Pyridoxine) | 0.571 mg | 33.6% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Folate (Dietary Folate Equivalents) | 75 µg | 18.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 14.7 mg | 2.7% DV |
| Preformed Retinol | 147 µg | 16.3% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 23 µg | 0.2% DV |
Minerals & Electrolytes in Waffle, whole grain, reduced fat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 6.43 mg | 35.7% DV |
| Calcium (Ca) | 143 mg | 11% DV |
| Magnesium (Mg) | 65 mg | 15.5% DV |
| Potassium (K) | 164 mg | 3.5% DV |
| Zinc (Zn) | 1.17 mg | 10.6% DV |
| Selenium (Se) | 30.5 µg | 55.5% DV |
| Phosphorus (P) | 286 mg | 22.9% DV |
| Copper (Cu) | 0.193 mg | 21.4% DV |
| Sodium (Na) | 557 mg | 24.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.133 g | 8.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.3 g | 9.3% DV |
| Monounsaturated Fat (MUFA) | 0.714 g | 2.4% DV |
| Polyunsaturated Fat (PUFA) | 1.43 g | 7.1% DV |
| Saturated Fat (SFA) | 0.714 g | 3.6% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Waffle, whole grain, reduced fat contains 257 calories (kcal), 7.14g of protein, 49.2g of carbohydrates (4.3g fiber, 4.29g total sugars), and 3.57g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Waffle, whole grain, reduced fat has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of 7.09 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Waffle, whole grain, reduced fat: Eggs, Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Waffle, whole grain, reduced fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.