Eggo is a brand of frozen breakfast foods marketed by Kellogg's. Frozen waffles are probably the best known Eggo product. Available since the 1930s, the waffles come in a variety of flavors and are a quick alternative to making waffles from scratch. Knowing the calorie count of these breakfast foods can help you determine how they fit into your weight management plan.
Flavors
In addition to the original Homestyle Eggo Waffle, Kellogg's also offers strawberry, blueberry, chocolate chip and French toast flavors in standard toaster-sized versions. The Homestyle version and a cinnamon toast flavor are available in sheets of four, break-apart mini waffles.
Calories
The nutrition label lists two waffles as a serving of most Eggo waffles. The original Homestyle, blueberry and strawberry contain 190 calories. Chocolate chip has 210 calories. Homestyle minis contain 260 calories for three sheets of four mini waffles and cinnamon toast minis contain 300 calories for three sheets. The French Toast flavor provides 140 calories per waffle.
Whole Grain Options
Traditional Eggo Waffles are made with refined wheat flour. Kellogg's offers a whole-grain waffle option with Eggo Nutrigrain Waffles. These come in whole-wheat, low-fat whole wheat and blueberry versions. The whole-wheat flavor contains 170 calories and 6 g of fat per two waffles; the low-fat version contains 140 calories and 2.5 g of fat per two waffles; and the blueberry contains 180 calories and 6 g of fat for two waffles. These Eggo Nutrigrain waffles provide 3 g of fiber for two waffles as opposed to the less than 1 g of fiber contained in regular Eggos.
Sugars
The Homestyle flavor of Eggos contains 2 g of sugar, but flavored versions contain between 6 g of and 17 g -- for the cinnamon toast flavor -- per serving. The American Heart Association recommends limiting daily added sugars to just 6 tsp., or 24 g, for women, or 9 tsp., or 36 g, for men. Syrup adds another 12 g of sugar per tbsp.
Considerations
Adding butter and syrup to the waffles may increase their calorie count significantly. A pat of butter contains 36 calories, and 1 tbsp. of maple syrup contains 52 calories. Peanut butter makes a healthier waffle topping. It may be calorie dense, but it provides protein, vitamin E and heart-healthy unsaturated fats. Also, consider dipping mini waffles in yogurt or applesauce as a way to keep calories under control and maximize nutrition.
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