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Waffles — Nutrients, Health Benefits, and Shopping Tips

Waffles photo

Listonic Team

September 4, 2024

Waffles are a popular breakfast item that can be made from a variety of batters. Discover how to make healthier waffles using whole grain ingredients, learn about their nutritional aspects, and find out how to store them for optimal freshness.

Waffles nutrients

Check the detailed nutritional values of waffles, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 273 kcal

Nutrients per: 100 g% Daily Value*
Carbs41 g14.91%
Fiber2 g7.14%
Sugars10 g20%
Glycemic Index76 -
Protein6 g12%
Sodium380 mg16.52%
Total Fat9 11.54%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Waffles facts & tips

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Waffles, known for their distinctive grid pattern, originated in the Middle Ages in Europe.
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Store fresh waffles in an airtight container in the refrigerator and use within a few days. For longer storage, freeze them in a freezer bag or airtight container for up to three months.

Health benefits

Find out how waffles can be included in a health-focused regimen and aid in maintaining well-being.
  • Provides sustained energy from their carbohydrate content, making them a good source of fuel for the body and brain.
  • Can be a source of fiber if made from whole grains, supporting digestive health and promoting regular bowel movements.
  • Contains essential vitamins and minerals if made with enriched flour, such as iron and B vitamins (like folic acid), supporting overall health and well-being.
  • Versatile and customizable, allowing for the inclusion of nutritious toppings like fruits, nuts, and yogurt to enhance nutritional value.

Health risks

Understand the risks related to eating waffles.
  • High carbohydrate content particularly in waffles made from refined white flour, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics.
  • High sugar content particularly in sweetened waffles or those served with sugary toppings like syrup or whipped cream, which can contribute to weight gain, tooth decay, and increased risk of diabetes.
  • High fat content particularly in waffles made with butter, oil, or other high-fat ingredients, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
  • Low nutrient density as waffles are typically made from refined ingredients and may offer limited vitamins or minerals.
  • Potential for overconsumption due to their palatable nature, leading to excessive calorie intake if not mindful of portion sizes and toppings.
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How to choose waffles

Waffles should be golden-brown with a crispy exterior and a soft, airy interior. The grid patterns should be well-defined, and the aroma should be invitingly buttery and sweet.

Avoid waffles that are limp or pale, as these have likely been undercooked. Waffles that smell burnt or taste overly doughy should also be avoided, as they won't provide the delightful breakfast experience expected.

How to choose waffles

How to store waffles

Waffles should be stored in an airtight container at room temperature if consumed within a day. For longer storage, refrigeration or freezing is recommended to maintain their freshness and texture.

Exposure to air can cause waffles to become stale. Avoid leaving them uncovered or in humid environments. Reheat refrigerated or frozen waffles in a toaster or oven to restore their crispness and flavor.

✅ Extra Tip

If you have leftover waffles, consider freezing them individually on a baking sheet before transferring them to a freezer bag; this prevents them from sticking together and makes reheating easier.

How long do they last?

Waffles can last for 1-2 days at room temperature when stored in an airtight container. If refrigerated, they can last for 3-5 days. For longer storage, waffles can be frozen for up to 2-3 months.

What to do with leftovers?

Leftover waffles can be used in a variety of sweet and savory dishes. Toast them and serve with butter, syrup, or fresh fruit for a quick breakfast, or use them as a base for a waffle sandwich with eggs, bacon, or cheese. Waffles are also great when turned into French toast by dipping them in an egg mixture and frying until golden.

Use waffles in a waffle dessert by layering them with ice cream, whipped cream, and chocolate sauce, or mix them into a bread pudding with eggs, milk, and spices. If you have a lot of waffles, consider making a batch of waffle croutons by cutting them into cubes, toasting them, and using as a topping for salads or soups. Waffles can also be used as a base for chicken and waffles, a classic comfort dish. For a quick snack, enjoy waffles with Nutella, peanut butter, or jam, or simply eat them on their own as a light treat.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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