Nutritional Facts: Whole Grain 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.

  2 cups (240g)
whole wheat pastry flour
3 teaspoons (14g)
baking powder
1 teaspoon (5g)
baking soda
1/2 teaspoon (3g)
salt
1 teaspoon (4g)
active dry yeast
1/4 cup (59g)
water
1 teaspoon (7g)
honey
1/2 cup (56g)
ground flax seeds
1 cup (243g)
soymilk
1 (48g)
lemons, juice and zest of
Total 1 serving
Alanine (g) 1.2 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.3 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.6 n/a n/a 0.0 0.1 n/a 0.0 1.1 0.5 n/a 3 1
Ash (g) 3.8 9.9 1.7 3.0 0.2 0.1 0.0 2.1 1.6 0.1 22 4
Aspartic acid (g) 1.7 n/a n/a 0.0 0.2 n/a 0.0 1.1 0.7 n/a 4 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 81.6 1,016.2 0.0 0.7 1.2 1.8 0.4 142.8 60.8 2.9 1,308 218
Calories 816.0 7.0 0.0 0.0 13.0 0.0 21.1 299.0 131.2 10.6 1,298 216
Calories (kj) 3,417.6 29.4 0.0 0.0 54.4 0.0 88.1 1,251.0 549.2 43.7 5,433 906
Carbohydrates (g) 172.7 3.3 0.0 0.0 1.6 0.0 5.7 16.2 15.3 3.3 218 36
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.7 0.3 0.0 2 0
Cystine (g) 0.7 n/a n/a 0.0 0.0 n/a 0.0 0.2 0.0 n/a 1 0
Dietary Fiber (g) 25.7 0.0 0.0 0.0 1.1 0.0 0.0 15.3 1.5 0.1 44 7
Folate (mcg) 105.6 0.0 0.0 0.0 93.6 0.0 0.1 48.7 43.7 9.6 301 50
Folate, DFE (mcg) 105.6 0.0 0.0 0.0 93.6 0.0 0.1 48.7 43.7 9.6 301 50
Folate, food (mcg) 105.6 0.0 0.0 0.0 93.6 0.0 0.1 48.7 43.7 9.6 301 50
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.1 n/a n/a n/a n/a n/a 2.8 0.0 n/a 0.5 3 1
Galactose n/a n/a n/a n/a n/a n/a 0.2 0.0 n/a 0.0 0 0
Glucose (dextrose) (g) 0.0 n/a n/a n/a n/a n/a 2.5 0.2 n/a 0.5 3 1
Glutamic acid (g) 10.4 n/a n/a 0.0 0.3 n/a 0.0 2.3 1.2 n/a 14 2
Glycine (g) 1.4 n/a n/a 0.0 0.1 n/a 0.0 0.7 0.3 n/a 2 0
Histidine (g) 0.9 n/a n/a 0.0 0.0 n/a 0.0 0.3 0.1 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Iron (mg) 8.6 1.6 0.0 0.0 0.1 0.0 0.0 3.2 1.6 0.0 15 3
Isoleucine (g) 1.1 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.3 n/a 2 0
Lactose n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0 0
Leucine (g) 2.2 n/a n/a 0.0 0.1 n/a 0.0 0.7 0.5 n/a 3 1
Lysine (g) 0.9 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.3 n/a 2 0
Magnesium (mg) 328.8 5.4 0.0 0.0 2.2 0.6 0.1 219.5 60.8 2.9 620 103
Maltose n/a n/a n/a n/a n/a n/a 0.1 0.0 n/a 0.0 0 0
Manganese (mg) 9.8 0.0 0.0 0.0 0.0 0.0 0.0 1.4 0.5 0.0 12 2
Methionine (g) 0.5 n/a n/a 0.0 0.0 n/a 0.0 0.2 0.1 n/a 1 0
Monounsaturated Fat (g) 0.7 0.0 0.0 0.0 0.2 0.0 0.0 4.2 1.0 0.0 6 1
Niacin (mg) 11.9 0.0 0.0 0.0 1.6 0.0 0.0 1.7 1.2 0.0 17 3
Pantothenic acid (mg) 1.4 0.0 0.0 0.0 0.5 0.0 0.0 0.6 0.9 0.1 4 1
Phenylalanine (g) 1.6 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.3 n/a 3 0
Phosphorus (mg) 856.8 1,368.7 0.0 0.0 25.5 0.0 0.3 359.5 126.4 3.8 2,741 457
Phytosterols n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Polyunsaturated Fat (g) 2.8 0.0 0.0 0.0 0.0 0.0 0.0 16.1 2.3 0.0 21 4
Potassium (mg) 871.2 0.7 0.0 0.2 38.2 0.6 3.6 455.3 286.7 49.4 1,706 284
Proline (g) 5.0 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.4 n/a 6 1
Protein (g) 31.7 0.0 0.0 0.0 1.6 0.0 0.0 10.2 7.9 0.2 52 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.4 0.0 0.0 0.0 0.2 0.0 0.0 0.1 0.2 0.0 1 0
Saturated Fat (g) 1.0 0.0 0.0 0.0 0.0 0.0 0.0 2.1 0.5 0.0 4 1
Selenium (mcg) 148.3 0.0 0.0 0.0 0.3 0.0 0.1 14.2 11.7 0.0 175 29
Serine (g) 1.5 n/a n/a 0.0 0.1 n/a 0.0 0.5 0.3 n/a 2 0
Sodium (mg) 4.8 1,089.2 1,258.6 1,162.7 2.0 1.8 0.3 16.8 123.9 0.5 3,661 610
Starch (g) 138.6 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 139 23
Sucrose (g) 0.9 n/a n/a n/a n/a n/a 0.1 0.6 n/a 0.2 2 0
Sugar (g) 1.0 0.0 0.0 0.0 0.0 0.0 5.7 0.9 9.7 1.2 18 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.2 0.0 0.0 0.0 0.4 0.0 0.0 0.9 0.1 0.0 3 0
Threonine (g) 0.9 n/a n/a 0.0 0.1 n/a 0.0 0.4 0.3 n/a 2 0
Tocopherol, alpha (mg) 1.7 0.0 0.0 0.0 0.0 0.0 0.0 0.2 0.3 0.1 2 0
Tocopherol, beta (mg) 0.6 n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 1 0
Tocopherol, delta (mg) 0.0 n/a n/a n/a n/a n/a n/a 0.2 n/a n/a 0 0
Tocopherol, gamma (mg) 4.6 n/a n/a n/a n/a n/a n/a 11.2 n/a n/a 16 3
Total Fat (g) 6.0 0.0 0.0 0.0 0.3 0.0 0.0 23.6 4.3 0.1 34 6
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Tryptophan (g) 0.4 n/a n/a 0.0 0.0 n/a 0.0 0.2 0.1 n/a 1 0
Tyrosine (g) 0.7 n/a n/a 0.0 0.0 n/a 0.0 0.3 0.2 n/a 1 0
Valine (g) 1.4 n/a n/a 0.0 0.1 n/a 0.0 0.6 0.3 n/a 2 0
Vitamin A, IU (IU) 21.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 7.3 2.9 32 5
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.0 0.0 0.0 0.0 0.1 0.0 0.0 0.3 0.2 0.0 2 0
Vitamin C (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 18.6 19 3
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 25.8 0.6 0.0 0.0 0.2 59.2 1.2 3.9 214.0 44.3 349 58
Zinc (mg) 6.2 0.0 0.0 0.0 0.3 0.0 0.0 2.4 0.3 0.0 9 2

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