Food guide

Vanilla Wafer

Vanilla Wafer is a commonly used food in everyday diets worldwide.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of vanilla wafer for fair comparison. Typical serving: 100 g — 455 kcal per 100 g serving.

Nutrition information for Vanilla Wafer
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	455 kcal	455 kcal	100 kcal
Protein	4.9 g	4.9 g	1.1 g
Carbohydrate	72.6 g	72.6 g	16 g
Fat	16.4 g	16.4 g	3.6 g
Fibre	1.6 g	1.6 g	0.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of vanilla wafer, with a typical serving and FDA Daily Value for adults.

Micronutrients for Vanilla Wafer
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	2.3 mg	2.3 mg	15%
Vitamin K	29 µg	29 µg	24%
Thiamin	0.29 mg	0.29 mg	24%
Riboflavin	0.32 mg	0.32 mg	25%
Niacin	3.3 mg	3.3 mg	21%
Vitamin B6	0.055 mg	0.055 mg	3%
Folate	108 µg	108 µg	27%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.35 mg	0.35 mg	7%
Choline	11.5 mg	11.5 mg	2%
Minerals
Calcium	36 mg	36 mg	3%
Iron	2.8 mg	2.8 mg	16%
Magnesium	12 mg	12 mg	3%
Phosphorus	88 mg	88 mg	7%
Potassium	99 mg	99 mg	2%
Sodium	325 mg	325 mg	14%
Zinc	0.36 mg	0.36 mg	3%
Selenium	5.6 µg	5.6 µg	10%
Copper	0.07 mg	0.07 mg	8%
Manganese	0.29 mg	0.29 mg	13%

Source: USDA FoodData Central — Cookies, vanilla wafers, higher fat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat vanilla wafer?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Vanilla Wafer is a commonly used food in everyday diets worldwide.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.