Kodiak Cakes Power Waffles (Buttermilk & Vanilla): Labelgrade B- (72/100)
B- 72 / 100 — Very low saturated fat and high sodium per 100g.
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Kodiak Cakes Buttermilk & Vanilla Power Waffles delivers 12g of protein and 240 calories per 2 waffles (USDA FDC 2665708). Per 100g that’s 15.8g of protein; per oz, 4.5g. The Labelgrade is B- (72 / 100): Very low saturated fat and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B- | 74 / 100 | 15.8g per 100g — moderate; the per-serving total matters more than the per-unit density |
| Ingredient quality | B- | 73 / 100 | 17 ingredients, recognizable, no significant additive flags |
| Saturated fat load | A | 93 / 100 | 1g per serving (1.3g per 100g) — very low |
| Sodium load | D | 49 / 100 | 360mg per serving (134mg per oz) — meaningful per 100g |
| Sugar load | B | 76 / 100 | 7g sugar (6g added) — moderate |
| Fiber | C- | 57 / 100 | 2.96g per serving — modest fiber contribution |
| Overall | B- | 72 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Kodiak Cakes Buttermilk & Vanilla Power Waffles (this product) | 12g | 15.8g | 4.5g | 240 |
| Eggo Homestyle Waffles | 4.27g | 6.1g | 1.7g | 180 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
What makes these a real upgrade over a standard waffle
Most frozen waffles are, underneath, white flour and oil — a fine carb, but not a meal that holds you. Kodiak built these differently, and two ingredients do the work. The base is 100% whole-grain wheat and oat flour instead of refined enriched flour, and the protein is bumped with a stack of dairy and wheat protein (whey protein concentrate, wheat protein isolate, whey protein isolate, plus egg whites and buttermilk). The result is 12g of protein per 2 waffles — three times what a standard frozen waffle delivers, and enough to clear the FDA “high in protein” bar.
That combination is what changes the breakfast. Whole grains and protein together slow digestion and blunt the blood-sugar swing you’d get from a refined-flour waffle eaten alone, so the same plate actually keeps you full toward lunch rather than leaving you hungry an hour later. It’s a genuinely more substantial breakfast than the classic waffle, and that’s the entire case for the B- and for paying a little more.
The honest knocks: sodium, and whatever you pour on top
A B- isn’t an A, and it’s worth being clear about why. The weakest dimension on the scorecard is sodium — 360mg per 2 waffles, which is meaningful for a breakfast food and the main thing dragging the grade down. Fiber is modest (about 3g), and there’s a little added sugar (6g), though neither is alarming. None of that erases the protein win; it just keeps this in “solid, filling breakfast” territory rather than “flawless health food.”
The bigger swing, though, is off the label entirely: the syrup. A generous two-tablespoon pour of maple or pancake syrup can add more sugar than the waffles themselves contain, which quietly converts a high-protein breakfast into a sugar-forward one. The protein is the reason to buy these — protect it. Go light on syrup, or skip it for fruit, Greek yogurt, or a spread of nut butter, and you keep the upgrade you paid for.
Scope
This page covers Kodiak Cakes Buttermilk & Vanilla Power Waffles (13.4 oz/380 g), UPC 705599012211, as represented in USDA Branded Foods FDC 2665708. Kodiak Cakes sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
WATER, 100% WHOLE GRAIN WHEAT FLOUR, CANOLA OIL, 100% WHOLE GRAIN OAT FLOUR, CANE SUGAR, WHEY PROTEIN CONCENTRATE, WHEAT PROTEIN ISOLATE, WHEY PROTEIN ISOLATE, SUNFLOWER LECITHIN, BUTTERMILK, EGG WHITES, WHEAT GLUTEN, NATURAL FLAVOR, LEAVENING (SODIUM ACID PYROPHOSPHATE AND SODIUM BICARBONATE), SEA SALT, GUAR GUM, VANILLA EXTRACT.
Where to buy
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Quick Facts
Per serving · 2 waffles
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (2 waffles) |
|---|---|
| Calories | 240 |
| Protein | 12g |
| Total Fat | 11g |
| Saturated Fat | 1g |
| Trans Fat | 0g |
| Total Carbohydrates | 24g |
| Dietary Fiber | 2.96g |
| Total Sugars | 7g |
| Added Sugars | 6g |
| Sodium | 360mg |
| Cholesterol | 0mg |
| Calcium | 54mg |
| Iron | 1mg |
| Potassium | 178mg |
Scope: This page applies specifically to Buttermilk & Vanilla Power Waffles (13.4 oz/380 g) · UPC 705599012211. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
contains a gluten-bearing ingredient
Frequently Asked Questions
Are frozen waffles healthy?
It depends entirely on which waffle. A standard refined frozen waffle is mostly white flour — fine as an occasional breakfast, but low in protein and fiber and easy to over-pour syrup onto. These Kodiak Power Waffles are the upgraded version: built on 100% whole-grain wheat and oat flour with added whey and wheat protein, they deliver 12g of protein and a bit of fiber per 2 waffles, which makes for a genuinely more filling, more balanced breakfast. So 'are frozen waffles healthy' is really two questions — and the whole-grain, protein-forward kind like this is the one worth keeping in the freezer.
Why does Kodiak Buttermilk & Vanilla Power Waffles earn a B- (72/100)?
The protein and whole grains carry it: 12g of protein per serving is 'high in protein' under FDA rules, and the base is 100% whole-grain rather than refined flour — a real step up from a standard waffle. What keeps it at B- rather than higher is sodium (360mg per serving is the weakest dimension) plus modest fiber and a little added sugar. It's a solid, filling breakfast rather than a flawless health food, and a B- reflects exactly that.
Kodiak vs Eggo — what's the real difference?
Protein, mostly. Two Kodiak Power Waffles carry 12g of protein on a 100% whole-grain base; two standard [Eggo Homestyle waffles](/kellogg-company-us-eggo-waffles-homestyle-86-4oz) carry about 4g on refined enriched flour. That roughly 3x protein gap is the whole story: Kodiak is built to be a protein-forward, more filling breakfast, while Eggo is the lighter, plainer classic waffle. Both are convenient frozen waffles — Kodiak is the one that actually moves the needle on a breakfast's staying power.
How many of these should I eat, and what about the syrup?
The serving is 2 waffles (240 calories, 12g protein), which works as a standalone breakfast. The bigger variable usually isn't the waffle — it's the syrup. A couple of tablespoons of maple or pancake syrup can add more sugar than the waffles themselves, quietly turning a high-protein breakfast into a sugary one. Go light on syrup, or top with fruit and a little nut butter or yogurt, and the protein actually counts for something.
Is there a higher-protein waffle option?
Among common frozen waffles, these Kodiak Power Waffles are the higher-protein pick — 12g per serving versus roughly 4g for a standard refined waffle like Eggo. If you want even more, you can stack the protein around them: spread peanut or almond butter, add Greek yogurt, or pair with eggs. But waffle-for-waffle, the whole-grain Kodiak is the protein-forward choice in this aisle.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2665708. We re-verify top-traffic pages monthly and update within 7 days when a manufacturer reformulates.