Is waffle keto?

Higher net carbs per listed portion

This record is a higher-net-carb reference in its listed portion. The listed 1 pouch (65 g) has 29.8 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

This describes the USDA Survey (FNDDS) record for Waffle, plain, frozen, FDC ID 2708313. Ingredients, preparation, and current package labels can differ; use the label or recipe for the exact item in hand.

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Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 pouch (65 g).

Calculated net carbs

29.8 g

Total carbohydrate

31.5 g

Dietary fiber

1.7 g

Editorial illustration of Waffle, plain, frozen.

Nutrition facts for Waffle, plain, frozen

Reference category: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion (1 pouch, 65 g)	Per 100 g
Energy	201 kcal	309 kcal
Protein	4.8 g	7.4 g
Total fat	6.2 g	9.5 g
Saturated fat	1.5 g	2.3 g
Total carbohydrate	31.5 g	48.4 g
Dietary fiber	1.7 g	2.6 g
Calculated net carbs	29.8 g	45.8 g
Total sugars	2.9 g	4.4 g
Sodium	299 mg	460 mg
Potassium	89.7 mg	138 mg

Explore this food category

Compare this form and portion with other records in grains, starches & baked foods. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the low-carb substitutes.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 48.4 g − 2.6 g = 45.8 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Waffle, plain, frozen
• FoodData Central ID: FDC ID 2708313
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 pouch (65 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2708313. https://fdc.nal.usda.gov/food-details/2708313/nutrients, https://fdc.nal.usda.gov/download-datasets/

Compare related foods

• Bread, French or Vienna, whole wheat — 44.9 g calculated net carbs per 100 g
• Waffle, whole grain, reduced fat — 44.9 g calculated net carbs per 100 g
• Bagel, wheat — 44.8 g calculated net carbs per 100 g
• Bagel, whole grain white — 44.8 g calculated net carbs per 100 g

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Is waffle keto?

This record is a higher-net-carb reference in its listed portion. The listed 1 pouch (65 g) has 29.8 g calculated net carbs, so it may take a measured amount to fit within a lower-carbohydrate pattern.

How many net carbs are in Waffle, plain, frozen?

The listed 1 pouch (65 g) has 29.8 g calculated net carbs. Per 100 g, the record has 45.8 g calculated net carbs.

How are net carbs calculated for Waffle, plain, frozen?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 48.4 g total carbohydrate minus 2.6 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Waffle, plain, frozen nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2708313. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. August 24, 2026First published