Waffle Fries Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of waffle fries contains 312 calories, 3.5g protein, 38g carbs, and 16g fat. Waffle Fries are a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 312 kcal | 16% |
| Protein | 3.5g | 7% |
| Carbohydrates | 38.0g | 14% |
| Total Fat | 16.0g | 21% |
| Fiber | 2.8g | 10% |
| Sodium | 420.0mg | 18% |
| Potassium | 6.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 450.0mg | 2500% |
| Magnesium | 0.50mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.04mcg | 0% |
Are Waffle Fries Good for You?
Waffle fries are a moderate-calorie fried potato side dish that should be enjoyed in moderation as part of a balanced diet. A 100g serving contains 312 calories (16% Daily Value) and 16g of total fat (21% Daily Value), making them calorie-dense. While they provide 2.8g of fiber (10% Daily Value) and some carbohydrates for energy, they’re best limited due to their high sodium content at 420mg per serving (18% Daily Value).
Key Health Benefits of Waffle Fries
Carbohydrate source for energy: At 38g of carbohydrates per 100g (14% Daily Value), waffle fries deliver quick carbs that fuel physical activity and brain function when consumed as part of a balanced meal.
Contains dietary fiber: With 2.8g of fiber per 100g serving (10% Daily Value), they support digestive health and help maintain healthy cholesterol levels, though this amount is moderate compared to whole foods.
Provides some essential minerals: Waffle fries contain trace amounts of calcium (30mg, 2% Daily Value) and magnesium, minerals critical for bone strength and muscle function.
Protein contribution: Delivering 3.5g of protein per 100g (7% Daily Value), they make a small but meaningful contribution to your daily protein needs when paired with other protein sources.
Satisfying portion flexibility: Because they’re calorie-dense at 312 kcal per 100g, a modest serving can satisfy cravings without excessive calorie intake when portion-controlled.
How Does Waffle Fries Compare?
Waffle fries are comparable to regular french fries nutritionally, though their waffle cut increases surface area and can lead to slightly higher fat absorption during frying. Both are high in calories and sodium, making them indulgent sides rather than nutritious staples. What sets waffle fries apart is their visual appeal and satisfying texture, which some find more enjoyable than standard cuts—though this doesn’t change their overall nutritional profile.
Frequently Asked Questions
How many calories are in waffle fries?
A 100g serving of waffle fries contains 312 calories, which represents 16% of a standard 2,000-calorie daily diet. A typical restaurant portion (around 150g) would contain approximately 468 calories.
Are waffle fries good for weight loss?
Waffle fries aren’t ideal for weight loss diets due to their high calorie density (312 kcal per 100g) and fat content (16g per 100g). If you enjoy them, stick to small portions and pair them with lean proteins and vegetables to balance your meal.
How much fat do waffle fries contain?
Waffle fries contain 16g of total fat per 100g serving, which equals 21% of the daily recommended fat intake. Most of this fat comes from the cooking oil used during frying, making them a high-fat food despite being made from potatoes.
Can I eat waffle fries on a keto diet?
Waffle fries aren’t suitable for strict keto diets since they’re primarily carbohydrates (38g per 100g) with minimal fat relative to their carb content. The 14% Daily Value of carbs per serving would quickly consume most keto dieters’ daily carbohydrate allowance.
How should I store leftover waffle fries?
Store leftover waffle fries in an airtight container in the refrigerator for up to 3-4 days, then reheat them in an oven or air fryer to restore crispness. Avoid microwaving, which makes them soggy—instead, warm them at 350°F for 5-10 minutes for best texture.
How to Track Waffle Fries Nutrition with Gram
Logging waffle fries in the Gram app takes just seconds—simply snap a photo of your serving and our AI food scanner instantly recognizes the item and populates nutritional data automatically. You’ll see the complete nutrient breakdown including calories, fat, sodium, and fiber, making it easy to understand how waffle fries fit into your daily nutrition goals. Whether you’re tracking macros or monitoring sodium intake, Gram gives you the detailed insights needed to make informed eating decisions.
Frequently Asked Questions
How many calories are in waffle fries?
A 100g serving of waffle fries contains 312 calories, which represents 16% of a standard 2,000-calorie daily diet. A typical restaurant portion (around 150g) would contain approximately 468 calories.
Are waffle fries good for weight loss?
Waffle fries aren't ideal for weight loss diets due to their high calorie density (312 kcal per 100g) and fat content (16g per 100g). If you enjoy them, stick to small portions and pair them with lean proteins and vegetables to balance your meal.
How much fat do waffle fries contain?
Waffle fries contain 16g of total fat per 100g serving, which equals 21% of the daily recommended fat intake. Most of this fat comes from the cooking oil used during frying, making them a high-fat food despite being made from potatoes.
Can I eat waffle fries on a keto diet?
Waffle fries aren't suitable for strict keto diets since they're primarily carbohydrates (38g per 100g) with minimal fat relative to their carb content. The 14% Daily Value of carbs per serving would quickly consume most keto dieters' daily carbohydrate allowance.
How should I store leftover waffle fries?
Store leftover waffle fries in an airtight container in the refrigerator for up to 3-4 days, then reheat them in an oven or air fryer to restore crispness. Avoid microwaving, which makes them soggy—instead, warm them at 350°F for 5-10 minutes for best texture.
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Nutrition data sourced from USDA FoodData Central. Track waffle fries and thousands of other foods with the Gram app.