Teriyaki Sauce vs Waffle (frozen)
Side-by-side macro comparison. Teriyaki Sauce vs Waffle (frozen) per their standard serving sizes.
Macro Comparison Table
| Macro | Teriyaki Sauce | Waffle (frozen) | Difference |
|---|---|---|---|
| Calories | 16 cal | 87 cal | -82% Teriyaki |
| Protein | 1.1g | 2g | -45% Teriyaki |
| Carbs | 2.9g | 13g | -78% Teriyaki |
| Fat | 0g | 3g | -100% Teriyaki |
Differences shown relative to Teriyaki Sauce. Positive = Teriyaki Sauce has more.
Quick Take
Teriyaki Sauce delivers 16 calories per serving with 1.1g protein, 2.9g carbs, and 0g fat. Waffle (frozen) delivers 87 calories with 2g protein, 13g carbs, and 3g fat. The most meaningful difference: Teriyaki Sauce saves 71 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Teriyaki Sauce gives you 71 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Teriyaki Sauce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Waffle (frozen) brings 87 calories — useful when you're chasing a surplus and struggling to eat enough. Waffle (frozen) delivers 2g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Teriyaki Sauce fits cleanly into keto with only 2.9g carbs. Waffle (frozen) at 13g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Teriyaki Sauce or Waffle (frozen)?
Waffle (frozen) has more protein: 2g vs 1.1g per serving. That's a difference of 0.8999999999999999g.
Which has fewer calories, Teriyaki Sauce or Waffle (frozen)?
Teriyaki Sauce has 16 calories per serving vs 87 calories in Waffle (frozen) — a difference of 71 calories.
Is Teriyaki Sauce or Waffle (frozen) better for keto?
Teriyaki Sauce is the better keto choice at 2.9g carbs per serving vs 13g carbs in Waffle (frozen).
Is Teriyaki Sauce or Waffle (frozen) better for weight loss?
For weight loss, Teriyaki Sauce gives you more calorie flexibility (71 cal less per serving). For preserving muscle during a deficit, Teriyaki Sauce delivers more protein per calorie. Most people on cuts benefit from Teriyaki Sauce.
Which Is Better for Your Goal?
🔥 Weight Loss
Teriyaki Sauce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Waffle (frozen)
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Teriyaki Sauce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
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Other ways Teriyaki Sauce and Waffle (frozen) stack up:
Full Teriyaki Sauce guide • Full Waffle (frozen) guide • All comparisons