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Are Waffles a Healthy Food?

Although every meal is more nutritious than none breakfast at all, because your body needs energy after a night of no food, waffles aren’t exactly the best choice for health. But, you can incorporate them into a balanced diet if eating often, but select the appropriate accompanying foods and choose the more nutritious whole grain variety.


A minimum of 50% of the grains consumed should comprise whole grain, as per the guidelines for 2015 Dietary Guidelines for Americans. Because many waffles are made using refined grains, they do not contain much fiber. Consuming refined, highly processed carbohydrates can increase your risk of developing heart disease more so than eating saturated fats, as per studies published in “Nutrients” in the year 2018. The whole grain and the fiber on the other hand, lower the risk of developing heart disease. Two squares of frozen waffles, measuring 4 inches in size, will give you 30 grams of carbs, but less than 1.5 milligrams of fiber, compared to the daily amount which is 25 grams.

Fat Content

Ingesting too much fat makes an increase in weight more likely and eating a lot of saturated fat can increase the risk of Type 2 diabetes, high cholesterol, and heart disease. Two frozen waffles are packed with 6.8 grams of fat, which includes 1 Gram of saturated fat which is 10 % of the daily amount for total fat, in addition to 5 percent of DV in saturated fat. The traditional 7-inch round homemade waffle is more sour and contains 10.6 grams of fat equivalent to 16 percent of daily value, and 2 milligrams of saturated fat which is 11 percent of the DV.

Sodium Content

The homemade and frozen waffles as well as the frozen ones contain high levels of sodium. Two frozen waffles is 447 milligrams, which is 19 percent over the daily intake of 2,300 milligrams and a round, 7-inch homemade waffle is 383 milligrams or 17 per cent of the limit recommended. The consumption of too much sodium can increase your risk of developing stroke, high blood pressure and heart disease.

Vitamins and Minerals

Although waffles aren’t exactly the healthiest breakfast option, they contain essential minerals and vitamins. Two frozen waffles contain over 20 percent of DV for iron, calcium and phosphorus as well as the thiamine, Niacin, and riboflavin vitamin B-6, vitamin B-12 and 19% of the DV for folate and 18 % of the DV for vitamin A. Because homemade waffles aren’t enriched with minerals and vitamins They contain less of these nutrients , yet they give greater than 10% of DV for calcium and phosphorus, as well as thiamine, folate, and riboflavin.


Select whole grain waffles to get more nutrition and consume one small portion topping it with fruit, instead of adding maple syrup and butter. A single pat of butter contains the equivalent of 36 calories as well as 4 grams fat comprising 3 grams saturated fat at 13 percent, which equals the daily value in saturated fat. A teaspoon of maple syrup will add the calories to 52 as well as 14 grams sugar that’s more than half the suggested amount of 25g daily of sugar added for women. Men should limit the amount of added sugar to not more than 38 grams per day.