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Parmesan Wafers⏱ 20 min total
Recipes

Parmesan Wafers

Per 1 serving · 16 g · 2 ingredients

Calories
66
3%
of a 2,000 cal day
  • Protein
    5.8g
    36% of calories
  • Carbs
    1.3g
    8% of calories
  • Fat
    4.1g
    57% of calories
Portion
  • ✓ Keto-friendly
  • ✓ Sugar free

At a glance

One serving of Parmesan Wafers (16 g) has 66 calories, with 5.8 g of protein, 1.3 g of carbohydrates and 4.1 g of fat. Most of its energy comes from fat (57% of calories).

Per 100 g
411cal
high energy density
Protein per 100 cal
8.8g
Net carbs
1g
carbs minus fiber
Fiber
0g
0.1 g sugar

High in

20%+ of the daily value

Nothing notable

Good source of

10–19% of the daily value

  • Calcium19%
  • Phosphorus16%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min
  1. 1

    Preheat the oven to 350°F and position the rack in the middle. Line a large baking sheet with a nonstick pad.

  2. 2

    Combine the grated Parmesan cheese and flour in a bowl. Form 4 mounds (about 1 1/2 tablespoons each) on the baking sheet, spacing them 5 inches apart. Spread each mound into a 4- to 5-inch round.

  3. 3

    Bake until the wafers are pale golden, about 10 minutes. Let them cool for 2 minutes on the baking sheet, then carefully transfer each wafer to a rack using a wide metal spatula to cool completely.

  4. 4

    Stir the remaining cheese in the bowl to redistribute the flour, then make 4 more wafers in the same manner.

Vitamins & minerals

Amounts for 1 serving (16 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A34 μg
4%
Vitamin C0 mg
0%
Vitamin D0.1 μg
1%
Vitamin E0 mg
0%
Vitamin K0.3 μg
0%
Thiamine0 mg
1%
Riboflavin (B2)0.1 mg
4%
Niacin0.1 mg
0%
Vitamin B60 mg
1%
Folate (B9)1 μg
0%
Vitamin B120.2 μg
9%
Pantothenic acid0.1 mg
2%
Choline2 mg
0%

Minerals

NutrientAmount% Daily Value
Calcium188 mg
19%
Iron0.1 mg
2%
Potassium16 mg
0%
Magnesium8 mg
2%
Phosphorus111 mg
16%
Zinc0.5 mg
4%
Copper0 mg
1%
Manganese0 mg
0%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene11 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats0.1 g—
Proline1 g—
Retinol33 μg—
Serine0.4 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.4 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 66 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 12min
    Walking (3.5 mph)
  • 8min
    Cycling (moderate)
  • 5min
    Running (6 mph)
  • 9min
    Swimming laps

Common questions

How many calories are in Parmesan Wafers?

One serving of Parmesan Wafers (1 serving) has 66 calories, which works out to 411 calories per 100 g. That is about 3.3% of a 2,000-calorie day.

Are Parmesan Wafers high in protein?

Not especially. It has 5.8 g of protein per serving, and protein supplies 36% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Parmesan Wafers keto-friendly?

It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 8% of calories.

How much sodium is in Parmesan Wafers?

254 mg per serving.

How much sugar is in Parmesan Wafers?

0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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