Wafer cookies

Snack

Item Rating: 33/100

1 serving (30 grams) contains 150 calories, 2.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		1200
% Daily Value*
Total Fat		56.0 g	71%
	Saturated Fat	24 g	120%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		400.0 mg	17%
Total Carbohydrates		160.0 g	58%
	Dietary Fiber	0 g	0%
	Sugars	96 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
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

🧈 High saturated fat

Source of Calories

Fat: 504 cal (41.7%)

Protein: 64 cal (5.3%)

Carbs: 640 cal (53.0%)

About Wafer cookies

Wafer cookies are thin, crisp, and light baked goods, often layered with cream or flavored fillings. Originating in Europe, they are particularly popular in countries like Austria and Germany, where they are prized for their delicate texture. Wafers are now enjoyed globally as a versatile dessert or snack. Nutritionally, wafer cookies are high in carbohydrates due to their sugar and flour content, with moderate amounts of fat if prepared with butter or cream. They are low in protein and fiber, often containing around 50-60 calories per piece depending on size and ingredients. Wafer cookies are typically a treat rather than a significant source of nutrients.

Health Benefits

• Source of quick energy due to their high carbohydrate content from flour and sugar.
• Can provide small amounts of calcium if dairy-based fillings are used.
• May contribute to mental satisfaction and mood enhancement when consumed in moderation, linked to the pleasurable effect of sweet flavors.

Dietary Considerations

Allergens: Contains wheat, gluten, milk, soy (in some formulations), eggs (if used in batter)

Suitable for: Lacto-ovo vegetarians (depending on preparation), non-specific diets

Not suitable for: Gluten-free diets, vegan diets (if containing dairy or eggs), low-carb or ketogenic diets

Selection and Storage

Store wafer cookies in an airtight container at room temperature to maintain crispness and avoid exposure to humidity. Avoid refrigeration as it can cause the wafers to become soggy.

Common Questions About Wafer cookies Nutrition

Are wafer cookies high in calories?

Wafer cookies are moderately high in calories, with around 30-40 calories per piece depending on size and recipe. A standard serving of 3 wafer cookies typically contains around 120-150 calories, mostly from carbohydrates and added sugars.

Can I eat wafer cookies on a keto or low-carb diet?

Wafer cookies are not suitable for a keto or low-carb diet as they are primarily made from refined flour and sugar, resulting in a high carbohydrate content. A single serving of wafers can contain 15-20 grams of carbs, which is too high for most keto guidelines.

Are wafer cookies vegan or vegetarian friendly?

Wafer cookies can be vegetarian friendly, but not all brands are vegan. They often contain dairy-based ingredients such as milk powder or whey. It’s essential to check the ingredient list for non-vegan components if you follow a vegan diet.

How many wafer cookies should I eat in one serving?

A typical serving size is 3-4 wafer cookies, depending on the brand, which provides around 120-150 calories. To enjoy them as part of a balanced diet, consider portioning and pairing them with a healthy food like fruit or a cup of tea to avoid overconsumption.

How do wafer cookies compare to other desserts like biscuits or chocolate bars?

Wafer cookies are generally lower in calories than chocolate bars but higher in sugar compared to plain biscuits. They are lighter in texture, making them less filling, which might lead to eating more. If you're looking for a healthier dessert, opt for whole-grain or low-sugar biscuit options.

Data Sources & Scientific References