Vanilla wafer cookies (lower fat) nutrition facts
Per 1 cup, crumbs · 80 g
of a 2,000 cal day
- Protein4g4% of calories
- Carbs59g65% of calories
- Fat12g30% of calories
At a glance
One serving of Vanilla wafer cookies (lower fat) (1 cup, crumbs, 80 g) has 353 calories, with 4 g of protein, 59 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (65% of calories). It is high in riboflavin (b2) (20% DV) and iron (24% DV).
High in
20%+ of the daily value
- Riboflavin (B2)20%
- Iron24%
Good source of
10–19% of the daily value
- Thiamine18%
- Niacin16%
- Folate (B9)12%
- Phosphorus12%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, crumbs (80 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 6 μg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 2 mg | 16% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 48 μg | 12% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 22 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 38 mg | 4% |
| Iron | 2 mg | 24% |
| Potassium | 78 mg | 2% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 83 mg | 12% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.2 mg | 9% |
| Selenium | 9 μg | 16% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.4 g | — |
| Retinol | 6 μg | — |
| Serine | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
140 calNilla Wafers8 wafers−213 cal
130 calVoortman Bakery Wafers, Zero Sugar, Vanilla3 wafers−223 cal
140 calBenton's Vanilla Flavor, Wafers8 cookies−213 cal
210 calBauducco Wafer, Vanilla1 package−143 cal
120 calTrader Joe's Vanilla Cookie Thins9 cookies−233 cal
140 calBauducco Wafer, Vanilla4 cookies−213 cal
Burning 353 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Vanilla wafer cookies (lower fat)?
One serving of Vanilla wafer cookies (lower fat) (1 cup, crumbs) has 353 calories, which works out to 441 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Vanilla wafer cookies (lower fat) high in protein?
Not especially. It has 4 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Vanilla wafer cookies (lower fat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 65% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vanilla wafer cookies (lower fat)?
310 mg per serving.
How much sugar is in Vanilla wafer cookies (lower fat)?
30 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
