1 serving (31 grams) contains 140 calories, 2.0 grams of protein, 4.5 grams of fat, and 23.0 grams of carbohydrates.
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Nutrition Information
Calories |
564.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 685.5 mg | 29% | |
| Total Carbohydrates | 92.7 g | 33% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 36.2 g | ||
| protein | 8.1 g | 16% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 7.3 mg | 40% | |
| Potassium | 242.3 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
Source of Calories
About Wafers
Wafers are thin, crispy, and layered baked snacks that originated from Europe, with Belgium and Germany historically recognized for producing distinct varieties. Known for their light texture, wafers are commonly used as standalone snacks, dessert components, or as the base for chocolate-coated treats. Nutritionally, wafers are energy-dense, providing approximately 451 calories per 100 grams, with a macronutrient profile that includes 74.19 g of carbohydrates, 6.45 g of protein, and 14.52 g of fats. However, they are relatively low in fiber (3.2 g) and contain minimal vitamins. They do provide small amounts of minerals, such as calcium (32 mg) and iron (5.81 mg). Due to their low nutrient density, wafers are typically considered a treat rather than a significant source of nutrition.
Health Benefits
- Provides quick energy due to its high carbohydrate content (74.19 g per 100 g), suitable for immediate energy replenishment.
- Contains a moderate amount of iron (5.81 mg per 100 g), which supports oxygen transport in the body.
- Low fiber content (3.2 g per 100 g) makes them easy to digest for those with sensitive digestive systems.
Dietary Considerations
Selection and Storage
Store wafers in an airtight container in a cool, dry place to maintain crispiness and prevent moisture absorption.
Common Questions About Wafers Nutrition
Are wafers high in protein?
Wafers are not considered high in protein, as they contain approximately 6.45 grams of protein per 100 grams. This amount is relatively low compared to foods like nuts or legumes, making wafers a poor protein source.
Can I eat wafers on a keto diet?
Wafers are not compatible with a keto diet due to their high carbohydrate content. They contain around 74.19 grams of carbs per 100 grams, which is far above the daily limit for most ketogenic plans.
Are wafers healthy?
Wafers are not typically considered a health food. They are high in calories (451.61 per 100 grams) and sugar (29 grams per 100 grams), which can contribute to weight gain and blood sugar spikes if consumed in large amounts. However, they can be enjoyed occasionally as a treat within a balanced diet.
How many wafers should I eat in one serving?
A typical serving size for wafers is around 20-30 grams, which provides approximately 90-135 calories. This portion size can help you enjoy wafers without consuming excessive sugar, fat, or calories.
How do wafers compare to cookies?
Compared to cookies, wafers tend to be lighter and lower in fat, with 14.52 grams of fat per 100 grams versus 20-25 grams in most cookies. However, wafers are higher in sugar and carbs, making them less suitable for low-carb diets. Both should be eaten in moderation.
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.
- USDA FoodData - Wafers DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Understanding Added Sugars in Common Snack FoodsDietary Guidelines for Americans 2020-2025Discusses added sugars in common foods like wafers, and their impact on diet quality and health outcomes.
- Dietary Sugars and Health Outcomes: Systematic Review and Meta-analyses of Refined SnacksAmerican Journal of Clinical NutritionScientific review of the impact of sugary snacks, including wafers, on health metrics like weight and metabolic risks.
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.
