Waffles
Moderate nutritional value
Crisp breakfast waffles.
Waffles are a batter of flour, eggs, milk, butter and sugar cooked in a hot waffle iron until crisp outside, usually served with butter and maple syrup or whipped cream. They are mostly refined carbohydrate with moderate fat and modest protein, and the toppings add sugar. Fresh fruit and a spoonful of yogurt instead of syrup cut the added sugar.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 8g | 14.3% |
| Fat | 10g | 14.3% |
| Carbs | 52g | 17.3% |
| Simple Sugars | 18.2g | Estimate |
| Complex Carbs | 32.8g | Estimate |
| Fiber | 1g | 4.0% |
| Water | 32g | 1.3% |
| Calories | 310 | 13.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.73 | g | 28.7% |
| Monounsaturated | 2.9 | g | 11.6% |
| Polyunsaturated | 0.67 | g | 5.2% |
| Omega-3 | 0.201 | g | Estimate |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 0.469 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.5 | mg |
| Selenium | 20 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 123 | mcg | 13.7% |
| vitamin B1 | 0.057 | mg | 4.8% |
| vitamin B2 | 0.16 | mg | 12.3% |
| vitamin B3 | 0.456 | mg | 2.9% |
| vitamin B6 | 0.049 | mg | 2.9% |
| vitamin B9 | 14.5 | mcg | 3.6% |
| vitamin B12 | 0.349 | mcg | 14.5% |
| vitamin C | 0 | mg | 0.0% |
| vitamin D | 0.354 (14 IU) | mcg | 2.4% |
| vitamin E | 0.498 | mg | 3.3% |
| vitamin K | 1.15 | mcg | 1.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 216 | mg | 21.6% |
| iron | 1.02 | mg | 5.7% |
| magnesium | 16.5 | mg | 4.1% |
| phosphorus | 173 | mg | 24.7% |
| potassium | 138 | mg | 5.3% |
| sodium | 496 | mg | 21.6% |
| zinc | 0.69 | mg | 6.3% |
| copper | 0.083 | mg | 9.2% |
| manganese | 0.265 | mg | 11.5% |
| selenium | 20 | mcg | 36.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 197 | mg | 28.1% | 119% |
| Isoleucine | 350 | mg | 25.0% | 112% |
| Leucine | 637 | mg | 23.3% | 101% |
| Lysine limiting | 400 | mg | 19.0% | 80% |
| Methionine | 328 | mg | 31.2% | 137% |
| Phenylalanine | 712 | mg | 40.7% | 167% |
| Threonine | 283 | mg | 27.0% | 109% |
| Tryptophan | 101 | mg | 36.1% | 147% |
| Valine | 429 | mg | 23.6% | 103% |
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Values per 100 g
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Recipe
See full recipeIngredients
- All-purpose flour 220 g
- Baking powder 1 tbsp
- Sugar 2 tbsp
- Salt 1/2 tsp
- Eggs, separated 2
- Milk 300 ml
- Butter, melted 80 g
- Vanilla extract 1 tsp
Instructions
- 1
Preheat and lightly grease a waffle iron.
- 2
Whisk the flour, baking powder, sugar, and salt together in a large bowl.
- 3
Beat the egg yolks with the milk, melted butter, and vanilla, then stir into the dry mix until smooth.
- 4
Whip the egg whites to soft peaks and gently fold them into the batter for a light texture.
- 5
Ladle batter onto the hot waffle iron and close, cooking until golden and crisp, about 4 minutes.
- 6
Repeat with the remaining batter, keeping cooked waffles warm.
- 7
Serve hot with maple syrup, berries, or whipped cream.