Wafer sticks

Snack

Item Rating: 40/100

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	8.0 g	28%
	Sugars	96 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		4.0 mg	22%
Potassium		240 mg	5%

* 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 sticks

Wafer sticks are thin, crisp cookies rolled into tubular or stick shapes, often filled with flavored creams such as chocolate, vanilla, or hazelnut. Originating from European baking traditions, particularly Italian and Austrian cuisines, wafer sticks are popular worldwide as a light snack or dessert accompaniment. These treats are primarily made from wheat flour, sugar, palm oil or butter, and flavorings, which make them light and crispy. Nutritionally, wafer sticks are calorie-dense due to their sugar and fat content, containing approximately 100-150 calories per serving (2-3 sticks). They provide minimal protein or fiber and can be high in added sugars, making them an occasional treat rather than a dietary staple.

Health Benefits

• Source of quick energy due to simple carbohydrates from sugar and refined flour.
• Contains trace amounts of calcium if milk or milk powder is used in the recipe.
• Provides small quantities of B vitamins from enriched wheat flour, which supports energy metabolism.

Dietary Considerations

Allergens: Contains wheat, gluten, dairy, soy, nuts (if added to filling)

Suitable for: Lacto-ovo vegetarian

Not suitable for: Gluten-free diets, vegan diets (if containing dairy), nut-free diets (if nut-flavored or cross-contaminated)

Selection and Storage

Store in an airtight container in a cool, dry place to maintain crispness. Avoid exposing to moisture or heat, which can affect texture and flavor.

Common Questions About Wafer sticks Nutrition

Are wafer sticks high in protein?

Wafer sticks are not a significant source of protein. On average, a serving of wafer sticks (about 3-4 pieces or 30 grams) contains roughly 1-2 grams of protein, which is relatively low compared to other snacks like nuts or dairy-based snacks.

Can I eat wafer sticks on a keto diet?

Wafer sticks are generally not suitable for a keto diet because they are high in carbohydrates. A typical serving of wafer sticks contains around 18-25 grams of carbs, primarily from sugar and flour, which exceeds keto-friendly guidelines focused on low-carb intake.

Are wafer sticks healthy to eat?

Wafer sticks are considered a treat rather than a health-food option. They are often high in refined sugars and saturated fats, which can contribute to weight gain and increase the risk of health issues like diabetes or heart disease if consumed in excess. However, occasional consumption in small portions can be enjoyed in a balanced diet.

What is the recommended serving size for wafer sticks?

The recommended serving size for wafer sticks is typically about 3-4 pieces or 30 grams, depending on the packaging. This portion averages around 150-180 calories, so it’s best to enjoy them in moderation as part of a balanced diet.

How do wafer sticks compare to other sweet snacks like cookies?

Wafer sticks often have fewer calories than dense baked goods like cookies due to their lighter texture, averaging around 150-180 calories for 30 grams versus cookies which can range from 200-300 calories for the same weight. However, like cookies, wafer sticks are high in sugar and offer little nutritional value, so neither is considered a healthful snack.

Data Sources & Scientific References