How many calories in a single chaffle?

November 6, 2025 •

4 min read

A basic, single chaffle made from one egg and a half-cup of shredded mozzarella cheese typically contains somewhere between $150$ and $250$ calories, depending on the exact recipe. This calorie count is influenced by several factors, which is why the answer to how many calories in a single chaffle is not a single, fixed number.

Quick Summary

The calorie count of a single chaffle varies, primarily influenced by the type and amount of cheese, the use of other ingredients like almond flour, and any added toppings. Basic recipes with just cheese and egg are low-carb and protein-rich, making them popular on the keto diet.

Key Points

Variable Calories: The calorie count in a chaffle is not fixed and depends heavily on the specific ingredients and portion sizes used.
Cheese is Key: The type and quantity of cheese significantly impact the total calorie content, with half a cup of mozzarella being around $160$ calories.
Basic Chaffle Range: A simple recipe using one large egg and half a cup of mozzarella is typically between $150$ and $250$ calories.
Low-Calorie Adjustments: You can lower the calories by using less or lower-fat cheese, or by incorporating low-calorie vegetables like chopped jalapeños.
Toppings Increase Calories: Adding ingredients like almond flour, bacon, or sweet toppings will increase the final calorie count.
Keto-Friendly Alternative: Chaffles offer a high-protein, low-carb alternative to traditional waffles, which are typically much higher in carbohydrates and calories.

The Core Ingredients: A Calorie Breakdown

The chaffle is a low-carb, keto-friendly alternative to a traditional waffle, getting its name from its two primary ingredients: cheese and egg. The calorie count is almost entirely dependent on these two components, plus any optional add-ins.

Eggs: A large egg contains approximately $70$ to $75$ calories. Egg whites alone contain fewer calories, typically around $17$ per egg, which some people use to reduce the overall calorie count of their chaffle.
Cheese: The type and amount of cheese are the most significant variables for chaffle calories. Mozzarella is a popular choice due to its mild flavor and melting properties. One half-cup of shredded mozzarella can contain around $160$ calories. Cheddar is another common option, with half a cup of shredded cheddar being closer to $220$ calories.

For a standard chaffle made with one large egg and half a cup of shredded mozzarella, the total is approximately $75 + 160 = 235$ calories. This provides a useful baseline for understanding the caloric content.

How Different Cheeses Impact Your Chaffle's Calories

The choice of cheese directly affects the final calorie total due to varying fat content. Here is a comparison of different popular chaffle variations:


Chaffle Type	Primary Ingredients	Approximate Calories	Protein	Fat
Basic Mozzarella	1 egg, ½ cup shredded mozzarella	$208$ - $239$	$11-19$g	$16-17$g
Cheddar Chaffle	1 egg, ½ cup shredded cheddar	$229$	$13$g	$18.1$g
With Almond Flour	1 egg, ½ cup cheese, 1 tbsp almond flour	$224$	$12.3$g	$18.4$g
Low-Calorie Version	1 egg, $1/4$ cup low-fat cheese	$138$	$8.1$g	$9.5$g

It is important to remember that these are estimates. Brands of cheese and egg sizes will cause slight variations. Using a food scale for accuracy is recommended for strict calorie counting.

Calorie Comparison: Classic Waffle vs. Chaffle

One of the main reasons chaffles are popular among those following a ketogenic or low-carb diet is their stark contrast in nutritional profile to traditional waffles. A typical homemade waffle made from a standard flour-based mix is much higher in carbohydrates and can have a significantly different calorie and macronutrient balance.

Traditional Waffle: A homemade Belgian waffle can have anywhere from $300$ to $400$ calories or more, with the majority of those calories coming from carbohydrates in the flour and sugar. This is before adding toppings like butter and syrup.
Chaffle: A basic chaffle contains primarily protein and fat, with very few net carbs. For the same number of calories, a chaffle offers greater satiety due to its higher protein content, making it a better option for those managing their weight.

Variations and Add-Ins: Adjusting Your Chaffle Calories

The base chaffle recipe is a canvas for culinary creativity, but adding ingredients will change the calorie total. Here are some popular additions and their caloric impact:

Almond Flour: Adding a tablespoon of almond flour for texture can add around $60$ calories.
Sweetener and Cinnamon: For a sweet chaffle, adding a zero-calorie sweetener and a dash of cinnamon will not significantly increase calories.
Bacon and Cheese: A savory chaffle with bacon and extra cheese can have a much higher calorie count. For example, a single bacon cheddar chaffle can be around $213$ calories before any other additions.
Jalapeño Popper Chaffle: Filling a chaffle with cream cheese, bacon, and jalapenos can push the calories to around $279$.

Tips for a Lower Calorie Chaffle

For those aiming for a lower calorie intake, there are several simple modifications to the standard recipe:

Use less cheese: Reducing the amount of shredded cheese from a half-cup to a quarter-cup can significantly lower calories. One user on Reddit found they could get by with as little as $30-40$g of cheese.
Use lower-fat cheese: Opt for low-moisture, part-skim mozzarella instead of full-fat versions to reduce calories without sacrificing much flavor or meltiness.
Add low-calorie fillers: Mixing in a small amount of low-calorie vegetables like chopped jalapeños or spinach can help increase volume without a substantial calorie increase.
Focus on the egg whites: Using egg whites instead of whole eggs is a drastic way to cut calories, though it will alter the flavor and texture.

Conclusion: The Final Calorie Count

Ultimately, the calorie count of a single chaffle is not a one-size-fits-all number. A basic chaffle of one egg and half a cup of shredded mozzarella falls into the $150-250$ calorie range, making it a substantial, high-protein, low-carb base for many dishes. However, each ingredient choice—from the type of cheese to the addition of flours, sweeteners, or other toppings—will alter this total. The best way to know the exact caloric value for your specific recipe is to calculate it based on the ingredients you use, using the basic recipe as a guide for your creations.

For more information on the ketogenic diet and chaffles, you can explore detailed resources online.

Frequently Asked Questions

A basic chaffle made with one large egg and a half-cup of shredded mozzarella cheese contains approximately $150$ to $250$ calories.

Yes, the type of cheese is a major factor. For instance, cheddar has a higher calorie count per cup than mozzarella, which will increase the total calories of your chaffle.

To lower calories, you can use less cheese, opt for a lower-fat cheese variety, or incorporate low-calorie fillers like chopped vegetables or egg whites.

Chaffles are significantly lower in carbohydrates and often calories than traditional flour-based waffles. They are primarily composed of protein and fat, which is ideal for keto and low-carb diets.

Yes, adding a tablespoon of almond flour to your chaffle batter adds about $60$ calories, though it provides extra fiber and texture.

While the basic version is relatively low, adding high-fat ingredients like bacon, more cheese, or sweet toppings can significantly increase the total calories.

Websites like Wholesome Yum provide a variety of chaffle recipes with detailed nutritional information to help you manage your calorie intake.