Nilla wafers

Snack

Item Rating: 33/100

1 serving (30 grams) contains 140 calories, 1.0 grams of protein, 6.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1120.0
% Daily Value*
Total Fat		48 g	61%
	Saturated Fat	16.0 g	80%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		920.0 mg	40%
Total Carbohydrates		160.0 g	58%
	Dietary Fiber	0 g	0%
	Sugars	88.0 g
protein		8.0 g	16%
Vitamin D		0 mcg	0%
Calcium		0 mg	0%
Iron		4.8 mg	26%
Potassium		160.0 mg	3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧈 High saturated fat

Source of Calories

Fat: 432 cal (39.1%)

Protein: 32 cal (2.9%)

Carbs: 640 cal (58.0%)

About Nilla wafers

Nilla Wafers are a commercially-produced, vanilla-flavored cookie originating in the United States. Introduced in the late 19th century, they have been popularized as a snack and as a key ingredient in desserts such as banana pudding. Their primary ingredients typically include refined flour, sugar, vegetable oil, and artificial or natural vanilla flavoring. A standard serving of Nilla Wafers (8 cookies or 30 grams) provides approximately 140 calories, 6 grams of fat, 20 grams of carbohydrates (11 grams of which are sugars), and less than 1 gram of dietary fiber and protein. As a processed snack, Nilla Wafers are low in essential nutrients, making them a treat rather than a nutritional staple.

Health Benefits

• Provides quick energy due to its carbohydrate content, primarily from refined sugar and flour, though it lacks fiber for sustained energy.
• Low sodium content, with 115 mg per serving, may be a better option compared to overly salty snacks.
• Contains small amounts of iron (about 2% of the Daily Value per serving), which contributes to oxygen transport in the body.

Dietary Considerations

Allergens: Contains wheat, soy, may contain traces of milk and eggs

Suitable for: Vegetarian

Not suitable for: Vegans (if containing milk or eggs), gluten-free diets, low-carb or keto diets

Selection and Storage

Store Nilla Wafers in a cool, dry place in an airtight container to maintain their crispness. Avoid exposure to moisture to prevent them from becoming stale.

Common Questions About Nilla wafers Nutrition

Are Nilla Wafers high in protein?

Nilla Wafers are not high in protein. A serving size of 8 wafers (30g) contains about 1 gram of protein, making them a low-protein snack more suited for quick energy rather than as a protein source.

Can I eat Nilla Wafers on a keto diet?

Nilla Wafers are not keto-friendly as they are high in carbs and sugar. A serving of 8 wafers has approximately 22 grams of carbohydrates and 11 grams of sugar, which can quickly exceed the daily carb allowance for a keto diet.

Are there any health concerns with eating Nilla Wafers?

Nilla Wafers are primarily a source of refined carbohydrates and added sugars, which can contribute to blood sugar spikes if consumed in excess. They also contain palm oil, which is high in saturated fat. Moderation is important to avoid potential health risks such as weight gain or increased cholesterol levels.

What is the recommended serving size for Nilla Wafers?

The recommended serving size for Nilla Wafers is 8 wafers, which weighs approximately 30 grams and contains around 140 calories, 6 grams of fat, 22 grams of carbohydrates, and 11 grams of sugar. Sticking to this portion can help you enjoy them without overindulging.

How do Nilla Wafers compare to other cookies?

Compared to other cookies, Nilla Wafers are relatively lower in calories and fat but still contain a significant amount of sugar and refined carbs. For example, a single Oreo cookie has around 53 calories and 2.3 grams of fat, while one Nilla Wafer has about 17.5 calories and less than 1 gram of fat. However, individual preferences for taste and texture may influence your choice.

Data Sources & Scientific References