As there are dozens of waffle varieties, it's difficult to make generalizations about their nutritional values. However, since all basic waffles contain the same ingredients, it is possible to approximate simple nutrition facts and compare those numbers to other recipes. Although most waffles are not a health food and are not low in calories, some easy ingredient substitutions can make them far more nutritionally rich.
Nutrition
In large serving sizes, even waffles that seem healthy can pack in a lot of calories. "Sunset" magazine's buckwheat Belgian waffles, for example, have about 630 calories, 23 g fat, 100 g carbohydrates, 11 g protein, 425 mg sodium, 123 mg cholesterol and 4 g fiber per serving of about two full waffles. In contrast, "Cooking Light" magazine's banana-cinnamon waffles have about 215 calories, 7.5 g fat, 30 g carbohydrates, 7 g protein, 205 mg sodium, 65 mg cholesterol and 3.5 g fiber per two-waffle serving.
Ingredients
The buckwheat waffles have such different nutritional facts from the banana-cinnamon waffles because their ingredients vary widely. In the buckwheat recipe, whole milk, butter, eggs and sugar are added to the waffle batter, and most of the flour is refined white flour. However, the banana-cinnamon waffles call for whole-wheat flour as well as flaxseed, skim milk and just a fraction of the butter.
Alternatives
Aside from reducing amounts of butter, oil and sugar, there are many ways to improve a waffle's nutritional profile. Using whole-grain flour is one common strategy. You can also mix wheatgerm or wheat bran into the batter to add fiber. Reduce calories and fat by substituting sour cream or full-fat buttermilk with low-fat yogurt, low-fat buttermilk or skim milk. Making waffles with nonstick cooking spray rather than butter or oil is another way to save extra calories and fat grams.
Serving
Another important factor in determining a waffle's detailed nutritional information is how you serve it. Even if you prepare a healthy waffle recipe, drenching the treats with syrup and butter can add more than 300 calories per serving as well as extra sugar and fat. As MayoClinic.com suggests, serve waffles in small portions and accompany them with applesauce, fresh sliced fruit or berries to add essential nutrients and save excess calories.
Considerations
Waffles can provide some servings of grain due to their flour base, but to form the healthiest meal, it's best to combine them with fresh fruit or vegetables and some lean protein. MyPyramid.gov recommends daily servings of nonfat dairy, vegetables, fruits, lean proteins and whole grains to benefit the body most.
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