Vanilla wafer

Snack

Item Rating: 30/100

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	20.0 g	100%
	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		4.0 mg	22%
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

Source of Calories

Fat: 432 cal (39.1%)

Protein: 32 cal (2.9%)

Carbs: 640 cal (58.0%)

About Vanilla wafer

Vanilla wafers are thin, crispy cookies traditionally flavored with vanilla extract. Originating in the United States, they became a popular snack during the late 19th century, often used in desserts such as banana pudding. Vanilla wafers are primarily made from wheat flour, sugar, eggs, and oils such as palm or canola, offering a carbohydrate-rich profile but limited protein and fat content. Most varieties contain approximately 120 calories per ounce, with moderate sugar levels. They are considered a treat rather than a nutrient-dense food, as they lack significant vitamins or minerals and contain refined ingredients.

Health Benefits

• Provides quick energy due to their carbohydrate content, useful for short-term physical activity.
• Eggs in some recipes can contribute small amounts of selenium, important for antioxidant functions.
• Manufactured varieties often contain slight amounts of iron from enriched flour, helpful in supporting oxygen transport in the blood.

Dietary Considerations

Allergens: Contains wheat, eggs, soy (potential cross-contact)

Suitable for: Vegetarian diet

Not suitable for: Gluten-free diets, low-sugar diets, low-carb diets

Selection and Storage

Store in an airtight container at room temperature to maintain crispness. Avoid exposure to moisture or high humidity.

Common Questions About Vanilla wafer Nutrition

How many calories and nutrients are in vanilla wafers?

A single vanilla wafer typically contains around 20 calories, 0.3 grams of protein, 1 gram of fat, and 3 grams of carbohydrates. They are low in fiber and do not provide significant vitamins or minerals, making them more of a treat than a nutritious snack.

Are vanilla wafers suitable for a keto diet?

Vanilla wafers are not suitable for a keto diet as they are high in carbohydrates, with approximately 3 grams per wafer. Keto diets typically limit carbs to 20-50 grams per day, making vanilla wafers an impractical choice.

Are there any health concerns with eating vanilla wafers?

Vanilla wafers are high in refined sugars and often contain additives or artificial flavors, which can contribute to weight gain and blood sugar spikes if eaten in excess. They are also low in essential nutrients, so they should be consumed sparingly as part of a balanced diet.

How many vanilla wafers should I eat in one serving?

A typical serving size of vanilla wafers is around 6-7 wafers, totaling approximately 140 calories. For moderation, try pairing them with a source of protein or fiber, like yogurt or fruit, to balance the snack and prevent overindulgence.

How do vanilla wafers compare to graham crackers?

Vanilla wafers tend to be lower in fiber and slightly higher in added sugars compared to graham crackers. Both are processed snacks, but graham crackers may provide slightly more nutritional value due to their whole-grain content. Choose based on your taste preference and dietary needs.

Data Sources & Scientific References