Waffle, whole grain: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Hearty and wholesome waffles made with whole grain flour, offering a nuttier flavor and increased fiber for a more substantial breakfast. --- RECIPE --- Servings: 4 Prep Time: 10 minutes Ingredients: - 1 cup whole wheat flour - 1 cup all-purpose flour - 1 tbsp baking powder - 1/2 tsp salt - 2 tbsp brown sugar - 2 large eggs - 1.5 cups milk - 1/2 cup melted butter or vegetable oil - 1 tsp vanilla extract Instructions: 1. In a large bowl, whisk together whole wheat flour, all-purpose flour, baking powder, salt, and brown sugar. 2. In a separate bowl, whisk together eggs, milk, melted butter/oil, and vanilla. 3. Pour the wet ingredients into the dry ingredients and mix until just combined (lumps are okay). 4. Preheat your waffle iron. Lightly grease if necessary. 5. Pour batter onto the hot waffle iron, close, and cook according to your waffle iron's instructions (usually 3-5 minutes) until golden brown and crisp.
Per 100g reference serving, Waffle, whole grain provides 364 kcal of energy, 9.23g protein (10% of calories), 38.6g total carbohydrates (42% of calories, including 3.8g dietary fiber and 8.09g sugars), and 19.2g total fat (48% of calories).
Vitamins Profile in Waffle, whole grain (Per 100g)
Track how Waffle, whole grain 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 D (D2 + D3) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.46 µg | 19.2% DV |
| Vitamin A (RAE) | 93 µg | 10.3% DV |
| Vitamin E (Alpha-Tocopherol) | 3.04 mg | 20.3% DV |
| Vitamin K (Phylloquinone) | 15.3 µg | 12.8% DV |
| Vitamin B1 (Thiamin) | 0.195 mg | 16.2% DV |
| Vitamin B2 (Riboflavin) | 0.538 mg | 41.4% DV |
| Vitamin B3 (Niacin) | 3.47 mg | 21.7% DV |
| Vitamin B6 (Pyridoxine) | 0.133 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 38 µg | 9.5% DV |
| Folate (Dietary Folate Equivalents) | 52 µg | 13% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 65.4 mg | 11.9% DV |
| Preformed Retinol | 92 µg | 10.2% DV |
| Beta-Carotene | 16 µg | 0.4% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 132 µg | 1.3% DV |
Minerals & Electrolytes in Waffle, whole grain (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) | 3.71 mg | 20.6% DV |
| Calcium (Ca) | 162 mg | 12.5% DV |
| Magnesium (Mg) | 50 mg | 11.9% DV |
| Potassium (K) | 295 mg | 6.3% DV |
| Zinc (Zn) | 1.26 mg | 11.5% DV |
| Selenium (Se) | 15.6 µg | 28.4% DV |
| Phosphorus (P) | 473 mg | 37.8% DV |
| Copper (Cu) | 0.137 mg | 15.2% DV |
| Sodium (Na) | 847 mg | 36.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.624 g | 39% DV |
| Linoleic Acid (Omega-6 PUFA) | 5.19 g | 37.1% DV |
| Monounsaturated Fat (MUFA) | 7.11 g | 23.7% DV |
| Polyunsaturated Fat (PUFA) | 5.87 g | 29.4% DV |
| Saturated Fat (SFA) | 4.16 g | 20.8% DV |
| Dietary Cholesterol | 80 mg | 26.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Waffle, whole grain contains 364 calories (kcal), 9.23g of protein, 38.6g of carbohydrates (3.8g fiber, 8.09g total sugars), and 19.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Waffle, whole grain has an estimated food pH of 7 and a Potential Renal Acid Load (PRAL) score of 12.4 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Waffle, whole grain: Eggs, Cereals containing gluten, Milk. 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 by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.