Group · Sweet foods
Plain waffle
The plain waffle is a soft, crisp pastry cooked in a waffle iron, which gives it its famous grid of little pockets. Made from flour, eggs, milk, butter and sugar, it comes in a Liège version (denser and caramelised) or a Brussels version (lighter and airier). At 301 kcal per 100 g, it provides carbohydrate (36.1 g), fat (13.4 g) and a useful amount of protein (8 g). A typical treat at markets, funfairs and teatime, the plain waffle has a place in a balanced diet as long as it is eaten in moderation. Here are its nutrition facts and our tips for enjoying it without overdoing it.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 301 kcal |
| Kilojoules | 1260 kJ |
| Protein | 8 g |
| Carbohydrate | 36,1 g |
| Fat | 13,4 g |
| Fibre | 1,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Phosphorus190 mg27 %
- Omega-3 ALA0,4 g20 %
- Total omega-30,42 g17 %
- Vitamin E2,01 mg17 %
- Omega-6 LA1,66 g17 %
- Vitamin B930,4 µg15 %
- Vitamin B120,37 µg15 %
- Vitamin B50,83 mg14 %
See the other 14 nutrients
- Manganese0,27 mg14 %
- Iodine20 µg13 %
- Vitamin D0,61 µg12 %
- Copper0,1 mg10 %
- Vitamin B10,11 mg10 %
- Potassium160 mg8 %
- Vitamin K15,1 µg7 %
- Zinc0,64 mg6 %
- Iron0,89 mg6 %
- Calcium48 mg6 %
- Vitamin B20,08 mg6 %
- Magnesium18 mg5 %
- DHA0,01 g4 %
- Vitamin B30,41 mg3 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The plain waffle is best eaten warm, straight from the waffle iron, when the contrast between its golden crust and soft centre is at its peak. A sensible portion is one medium-sized waffle (around 50 to 70 g). To limit the energy density, enjoy it plain or with a simple dusting of icing sugar, rather than with a cascade of chocolate spread or whipped cream, which would quickly push up the intake of sugars and fat.
Practical tips for eating it:
- Serve it with fresh fruit (strawberries, raspberries, banana) to add fibre and freshness.
- Use a drizzle of maple syrup or honey sparingly in place of sugar.
- Keep waffles in an airtight tin for 1 to 2 days, or freeze them and reheat in the toaster (pain grille) to bring back the crispness.
- Keep it for teatime or weekend brunch, when the energy intake is easier to balance.
Nutrition profile: the plain waffle combines carbohydrate from the flour, fat from the butter and protein from the eggs and milk. Its glycaemic index is fairly high because of the refined flour and added sugar. For a more filling version, you can make a homemade batter with wholemeal flour, which provides more fibre, or cut the sugar in the recipe. Compare its nutrition facts with other treats in the sugary foods family to make informed choices, or check the food calorie table.
For active people: the carbohydrate in a waffle can be a quick source of energy before a prolonged effort, or help to replenish glycogen stores after training. For a more complete recovery snack, pair a waffle with a source of protein, for example a yoghurt or a shaker. If you are looking for balanced ideas, discover our protein snack recipes that combine pleasure and nutrition.
Weight control: rich in sugars and fat, the plain waffle remains an occasional treat. Its topping makes all the difference: choose lighter versions and stick to a single portion rather than going back for more. As part of a balanced diet plan, nothing stops you from treating yourself, as long as you fit it sensibly into your day. In the right amounts, the waffle keeps its place in a varied diet.