Waffles, plain, frozen, ready -to-heat, toasted

Plant foods · Grains · Baked goods

g
Macronutrients 96 / 100 How is this scored?

Composition

Energy

Protein 7.2 g · 29 kcal/100g
Fat 9.6 g · 86 kcal/100g
Carbs 49.3 g · 197 kcal/100g
Fiber 2.4 g
Water 31 g
Total energy 312 kcal

Energy is predominantly from carbs (63%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
9.6g
Saturated
1.6g
Monounsat.
4.9g
Polyunsat.
2.2g
Omega-6
1.87g

Saturated fat is 4.7% of energy, within the WHO limit of 10%.

Protein quality 96 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 96%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (96% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 67 / 100 How is this scored?

Vitamins

Vitamin A 398 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 1.0 mg
Vitamin K 7 µg
Thiamin (B1) 0.53 mg
Riboflavin (B2) 0.70 mg
Niacin (B3) 8.9 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 1.04 mg
Folate (B9) 75 µg
Vitamin B12 2.90 µg

Minerals

Calcium 307 mg
Iron 6.9 mg
Magnesium 24 mg
Phosphorus 429 mg
Potassium 144 mg
Sodium 467 mg
Zinc 0.5 mg
Copper 0.03 mg
Manganese 0.30 mg
Selenium 12.6 µg

Notable source of Vitamin B12 (116% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.