How Many Calories Does a Waffle Have? Is it a Rich Source of Calcium?
Olivia Davis
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Diets Premium Expert • 17.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Olivia Davis | min read 3 min | Scientifically reviewed by a clinical dietitian 17.03.2026 |
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Key Takeaways
A Gofr is a type of baked waffle made from pancake batter, frequently served with whipped cream, fruit, and sauces. Its nutritional value depends on the type of flour used and the added ingredients.
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Nutritional value of waffles
In 100 g of waffles there are approximately 220 kcal. The largest proportion consists of fats and simple carbohydrates. Waffles have a high dose of sodium, potassium, calcium, as well as vitamins A. Vitamins of group B are only a small additive. The caloric content of wafers can vary from 200 to 450 kcal per 100 g, depending on the proportion of ingredients used. In 100 g of the product: Caloric content: 218.3 kcal, Protein: 5.9 g, Fat: 10.6 g, Carbohydrates: 24.7 g. Macro- and microelements: Sodium: 383.3 mg, Potassium: 189 mg, Calcium: 191.3 mg, Phosphorus: 142.5 mg, Iron: 1.7 mg, Zinc: 0.5 mg, Manganese: 0.2 mg. Vitamins: Vitamin A: 171 µg, Thiamine: 0.2 µg, Riboflavin: 0.3 µg, Niacin: 1.6 µg, Folate: 34.5 µg, Vitamin B12: 0.2 g µg, Vitamin C: 0.3 mg.
Fat and Sugar in Waffles
Waffles are a product that contains fat and sugar. Unfortunately, in most cases, it is the most affordable palm fat that can have a negative impact on human health. It is believed that it can contribute to the development of type 2 diabetes and cardiovascular diseases. White sugar can cause a sudden increase in blood glucose levels, which is particularly dangerous for diabetics. It also disrupts digestion and excretion and damages the lining of the stomach and intestines. Excessive consumption can lead to obesity and overweight.
Calcium sourcing
Products, such as waffles, which are prepared on a milk base, contain a significant amount of calcium. This micronutrient plays a crucial role in proper nerve conduction, muscle contraction, and the blood clotting process. Furthermore, calcium can protect against conditions such as obesity, cancers (e.g. prostate cancer) or type 2 diabetes. Calcium is involved in building bones and teeth, hence its adequate intake can protect against fractures and bone diseases, such as osteoporosis. However, caution should be exercised when taking calcium supplements, as according to an article published in The Journal of Clinical Hypertension in 2017, this can increase the risk of cardiovascular events. Therefore, the safest method is to obtain calcium from natural foods such as waffles with added natural yogurt.
Sodium chloride and potassium
Despite being perceived as a sweet treat, waffles should not be underestimated in terms of their sodium content. An excess of sodium coupled with a lack of potassium can contribute to high blood pressure, rheumatoid arthritis, and autoimmune diseases, as well as increasing the risk of stomach cancer, kidney stones, and obesity.
Vitamin A and its Compounds
100 grams of wafers meet 25% of the daily requirement for vitamin A in women. To perform its function, vitamin A should be consumed in conjunction with fats. This vitamin has a beneficial impact on vision, enhances skin condition, and regulates the shedding processes. It also reinforces the immune system and displays documented antioxidant properties, may safeguard against specific types of cancer.
A modest amount of exercise
Waffles are typically consumed in a sweet form, with powdered sugar, fruit, or bacon. The most caloric additions are whipped cream and sweet sauces. Fresh fruits are a source of vitamins and fiber, making them a healthier choice than full-fat creamed waffles. Some restaurants also offer waffles in a savory breakfast variation, served with eggs or bacon. The healthiest option is homemade waffles made with whole wheat or buckwheat flour, based on rapeseed oil, served with raw fruit. 1 dry waffle (50 g) = 109 kcal 1 waffle with fruit (100 g) = 150 kcal 1 waffle with cream, raspberries, and chocolate sauce (165 g) = 365 kcal.
Olivia Davis
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