Nutritional Facts: Oat and Pecan Waffles

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 cup (125g)
flour
1 cup (81g)
rolled oats
1/4 cup (30g)
wheat flour
1/4 cup (29g)
wheat germ
1 tablespoon (13g)
sugar
1/2 teaspoon (3g)
salt
2 teaspoons (9g)
baking powder
2 cups (488g)
milk
2 (100g)
eggs
1/2 cup (55g)
pecans
Total 1 serving
Alanine (g) 0.4 0.5 0.1 0.4 n/a 0.0 n/a 0.6 0.7 0.2 3 1
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.5 0.7 0.2 0.5 n/a 0.0 n/a 0.6 0.8 0.6 4 1
Ash (g) 0.6 1.4 0.5 1.2 0.0 3.0 6.6 3.5 1.1 0.8 19 5
Aspartic acid (g) 0.5 1.0 0.2 0.6 n/a 0.0 n/a 1.2 1.3 0.5 5 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 48.5 49 12
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 18.8 42.1 10.2 11.2 0.1 0.7 677.5 580.7 56.0 38.2 1,435 359
Calories 455.0 307.0 102.0 103.5 48.8 0.0 4.7 312.3 143.0 376.6 1,853 463
Calories (kj) 1,903.8 1,284.7 427.2 433.0 203.9 0.0 19.6 1,307.8 599.0 1,574.5 7,753 1,938
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 2.7 3 1
Carbohydrates (g) 95.4 54.8 21.6 14.9 12.6 0.0 2.2 22.7 0.7 7.6 232 58
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 68.3 372.0 0.0 440 110
Copper (mg) 0.2 0.3 0.1 0.2 0.0 0.0 0.0 0.0 0.1 0.7 2 0
Cystine (g) 0.3 0.4 0.1 0.1 n/a 0.0 n/a 0.1 0.3 0.1 1 0
Dietary Fiber (g) 3.4 8.2 3.2 3.8 0.0 0.0 0.0 0.0 0.0 5.2 24 6
Folate (mcg) 228.8 25.9 13.2 80.8 0.0 0.0 0.0 24.4 47.0 12.0 432 108
Folate, DFE (mcg) 363.8 25.9 13.2 80.8 0.0 0.0 0.0 24.4 47.0 12.0 567 142
Folate, food (mcg) 36.3 25.9 13.2 80.8 0.0 0.0 0.0 24.4 47.0 12.0 240 60
Folic acid (mcg) 192.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 193 48
Fructose n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Galactose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.4 0.0 0 0
Glutamic acid (g) 4.3 2.3 1.3 1.1 n/a 0.0 n/a 3.4 1.7 1.0 15 4
Glycine (g) 0.5 0.5 0.2 0.4 n/a 0.0 n/a 0.3 0.4 0.2 3 1
Histidine (g) 0.3 0.2 0.1 0.2 n/a 0.0 n/a 0.4 0.3 0.1 2 0
Iron (mg) 5.8 3.4 1.1 1.8 0.0 0.0 1.0 0.2 1.8 1.4 17 4
Isoleucine (g) 0.4 0.4 0.1 0.2 n/a 0.0 n/a 1.0 0.7 0.2 3 1
Lactose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.9 0.8 0.3 0.5 n/a 0.0 n/a 1.6 1.1 0.3 5 1
Lysine (g) 0.3 0.5 0.1 0.4 n/a 0.0 n/a 1.3 0.9 0.2 4 1
Magnesium (mg) 27.5 111.8 41.1 68.7 0.0 0.0 3.6 63.4 12.0 65.9 394 99
Maltose n/a 0.0 n/a n/a 0.0 n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.9 2.9 1.2 3.8 0.0 0.0 0.0 0.0 0.0 2.5 11 3
Methionine (g) 0.2 0.2 0.1 0.1 n/a 0.0 n/a 0.4 0.4 0.1 1 0
Monounsaturated Fat (g) 0.1 1.6 0.1 0.4 0.0 0.0 0.0 5.2 3.7 22.2 33 8
Niacin (mg) 7.4 0.9 1.5 2.0 0.0 0.0 0.0 0.4 0.1 0.6 13 3
Pantothenic acid (mg) 0.5 0.9 0.2 0.6 0.0 0.0 0.0 1.5 1.5 0.5 6 1
Phenylalanine (g) 0.7 0.5 0.2 0.3 n/a 0.0 n/a 0.8 0.7 0.2 3 1
Phosphorus (mg) 135.0 332.1 107.1 242.1 0.0 0.0 912.5 453.8 198.0 151.0 2,532 633
Phytosterols n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 55.6 56 14
Polyunsaturated Fat (g) 0.5 1.9 0.4 1.7 0.0 0.0 0.0 0.7 1.9 11.8 19 5
Potassium (mg) 133.8 293.2 108.9 256.5 0.3 0.2 0.5 736.9 138.0 223.5 1,892 473
Proline (g) 1.5 0.4 0.6 0.4 n/a 0.0 n/a 1.6 0.5 0.2 5 1
Protein (g) 12.9 10.7 4.0 6.7 0.0 0.0 0.0 16.0 12.6 5.0 68 17
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 151.3 160.0 0.0 311 78
Riboflavin (mg) 0.6 0.1 0.0 0.1 0.0 0.0 0.0 0.8 0.5 0.1 2 1
Saturated Fat (g) 0.2 0.9 0.1 0.5 0.0 0.0 0.0 11.1 3.1 3.4 19 5
Selenium (mcg) 42.4 23.4 18.5 22.8 0.1 0.0 0.0 9.8 30.7 2.1 150 37
Serine (g) 0.6 0.6 0.2 0.3 n/a 0.0 n/a 0.9 1.0 0.3 4 1
Sodium (mg) 2.5 4.9 0.6 3.5 0.1 1,162.7 726.2 239.1 142.0 0.0 2,282 570
Starch n/a 46.9 17.3 n/a n/a n/a n/a n/a n/a 0.3 64 16
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.6 2 0
Sucrose n/a 0.8 0.1 n/a 12.6 n/a n/a n/a 0.0 2.1 16 4
Sugar (g) 0.3 0.8 0.1 n/a 12.6 0.0 0.0 n/a 0.4 2.2 16 4
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 1.0 0.4 0.2 0.5 0.0 0.0 0.0 0.2 0.0 0.4 3 1
Threonine (g) 0.4 0.3 0.1 0.3 n/a 0.0 n/a 0.7 0.6 0.2 2 1
Tocopherol, alpha (mg) 0.1 0.3 0.2 n/a 0.0 0.0 0.0 n/a 1.1 0.8 2 1
Tocopherol, beta (mg) 0.1 0.0 0.1 n/a n/a n/a n/a n/a 0.0 0.2 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.1 0.3 0 0
Tocopherol, gamma (mg) 0.5 0.1 0.6 n/a n/a n/a n/a n/a 0.5 13.3 15 4
Total Fat (g) 1.2 5.3 0.8 2.8 0.0 0.0 0.0 17.9 9.5 39.2 77 19
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.2 0.1 0.1 0.1 n/a 0.0 n/a 0.2 0.2 0.1 1 0
Tyrosine (g) 0.4 0.3 0.1 0.2 n/a 0.0 n/a 0.8 0.5 0.1 2 1
Valine (g) 0.5 0.6 0.2 0.3 n/a 0.0 n/a 1.1 0.9 0.2 4 1
Vitamin A, IU (IU) 0.0 0.0 2.7 0.0 0.0 0.0 0.0 673.4 540.0 30.5 1,247 312
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 161.0 160.0 1.6 323 81
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.8 0.9 0.0 3 1
Vitamin B-6 (mg) 0.1 0.1 0.1 0.4 0.0 0.0 0.0 0.2 0.2 0.1 1 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.3 0.0 0.6 8 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 82.0 0.0 82 21
Water (g) 14.9 8.8 3.2 3.2 0.0 0.0 0.4 427.9 76.2 1.9 536 134
Zinc (mg) 0.9 2.9 0.8 3.5 0.0 0.0 0.0 1.9 1.3 2.5 14 3

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