1 serving (30 grams) contains 150 calories, 2.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
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 | 4.0 g | 14% | |
| 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
Source of Calories
About Wafer
Wafers are thin, crisp layers of baked dough, often sweetened and layered with cream or chocolate fillings. Originating from medieval Europe, wafers have become a globally enjoyed snack and dessert item that is part of diverse cuisines. Typically made from wheat flour, sugar, and oils, wafers are lightweight and offer a crunchy texture. Nutritionally, they are calorie-dense due to their high carbohydrate and fat content while providing minimal protein or fiber. A single serving (100g) approximates 500 calories, 23.3g fat, 66.7g carbs, 1.7g fiber, 6.7g protein, and small amounts of calcium and iron. However, wafers are generally lacking in essential vitamins, such as vitamin C or D, limiting their contribution to micronutrient intake.
Health Benefits
- Provides quick energy due to high carbohydrate content (66.7g per 100g serving).
- Contains small amounts of iron (1.7mg per 100g), which supports oxygen transport in the body.
- Offers trace calcium (33.3mg per 100g), beneficial for bone health.
Dietary Considerations
Selection and Storage
Store wafers in an airtight container at room temperature to maintain crispness. Avoid exposure to humidity or direct sunlight.
Common Questions About Wafer Nutrition
Is a wafer high in protein?
Wafers are not high in protein. A typical wafer contains around 6.67 grams of protein per 100 grams, which is relatively low compared to foods like nuts or meat. They are more carbohydrate- and sugar-dense.
Can I eat wafers on a keto diet?
Wafers are not suitable for a keto diet due to their high carbohydrate content. They contain approximately 66.67 grams of carbs per 100 grams, including 40 grams of sugar, which would exceed the daily carb limit for keto.
Are wafers healthy to eat?
Wafers are not considered particularly healthy due to their high sugar (40 grams) and fat (23.33 grams) content per 100 grams. Additionally, they provide minimal fiber (1.67 grams) and are low in essential nutrients. Overconsumption could contribute to weight gain and increased blood sugar levels.
What is the recommended serving size for wafers?
A typical serving size for wafers is around 20-30 grams, which equates to about 100-150 calories. Eating them in moderation as an occasional treat is advisable due to their high sugar and fat content.
How do wafers compare to biscuits nutritionally?
Wafers generally have higher sugar and carbohydrate content compared to traditional biscuits, making them sweeter but less filling. Biscuits may provide slightly more fiber or protein, depending on the type, but both should be consumed sparingly as snack foods.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Added Sugars and Their Impact on Health: Dietary RecommendationsDietary Guidelines for Americans 2020-2025Discusses processed foods like wafers with added sugars and provides guidelines for limiting sugar intake for better health.
- Refined carbohydrates and health outcomesAmerican Journal of Clinical NutritionExamines the health impacts of refined carbohydrate intake, relevant to wafer consumption as a processed snack food.
- The role of processed foods in diet quality and healthHarvard T.H. Chan School of Public HealthAn analysis of processed foods, including wafers, and their role in diet quality and health outcomes.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
