Waffles, plain, prepared from recipe

Plant foods · Grains · Baked goods

g
Macronutrients 84 / 100 How is this scored?

Composition

Energy

Protein 7.9 g · 32 kcal/100g
Fat 14.1 g · 127 kcal/100g
Carbs 32.9 g · 132 kcal/100g
Water 42 g
Total energy 291 kcal

Macro balance aligns with EFSA guidelines (11% protein, 44% fat, 45% carbs)

Fat quality 71 / 100 How is this scored?
Total fat
14.1g
Saturated
2.9g
Monounsat.
3.5g
Polyunsat.
6.8g
Omega-6
5.98g

Saturated fat is 8.9% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 61 / 100 How is this scored?

Vitamins

Vitamin A 65 µg
Vitamin C 0.4 mg
Thiamin (B1) 0.26 mg
Riboflavin (B2) 0.35 mg
Niacin (B3) 2.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.06 mg
Folate (B9) 46 µg
Vitamin B12 0.25 µg

Minerals

Calcium 255 mg
Iron 2.3 mg
Magnesium 19 mg
Phosphorus 190 mg
Potassium 159 mg
Sodium 511 mg
Zinc 0.7 mg
Copper 0.06 mg
Manganese 0.27 mg
Selenium 46.2 µg

Notable source of Selenium (84% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.