Calorie comparison
Pasta vs Waffle
Per 100 grams, pasta is the lighter choice by 133 calories, while waffle delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Pasta | Waffle |
|---|---|---|
| Calories | 158 | 291 |
| Protein | 5.8 g | 8 g |
| Carbs | 31 g | 33 g |
| Fat | 0.9 g | 14 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🍝 Pasta
1 cup cooked (140 g)
221 cal
8.1 g protein · 43.4 g carbs · 1.3 g fat
🧇 Waffle
1 waffle (75 g)
218 cal
6 g protein · 24.8 g carbs · 10.5 g fat
Frequently asked
Which has more calories, pasta or waffle?
Per 100 g, pasta has 158 calories and waffle has 291. Pasta is lower in calories.
Which has more protein, pasta or waffle?
Pasta has 5.8 g of protein per 100 g; waffle has 8 g. Waffle wins on protein.
Is pasta or waffle better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward pasta — but portion size matters more than which food you pick.
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