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Crispy cheese-flavored processed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cheese wafer (18 g) has 87 calories. That works out to 483 calories per 100 g. It contains 8.6 g of carbs, 2.5 g of protein, 4.7 g of fat and 0.4 g of fiber. Its 37.8 mg of Phosphorus covers 5% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 18 g
87
KCAL / 18G
Carbs
8.6g
· 3% DV
Protein
2.5g
· 5% DV
Fat
4.7g
· 6% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 12% · Fat 48%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.66 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 2.5 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 18 g | 87 kcal |
| 1 piece (small) | 10 g | 48 kcal |
| 1 piece (large) | 28 g | 135 kcal |
| 1 pack (mini) | 30 g | 145 kcal |
| 2 piece (double) | 36 g | 174 kcal |
| 1 serving (medium) | 45 g | 217 kcal |
| 1 pack (small) | 60 g | 290 kcal |
| 1 pack (medium) | 90 g | 435 kcal |
| 100 g | 100 g | 483 kcal |
Calculated from 483 calories per 100 g.
A cheese wafer usually has thin, crisp wafer layers and a savory filling made with cheese powder, cheese flavoring, or both. The exact ingredients vary by product, so the ingredient list is the best way to identify its particular filling.
Cheese wafers are generally made by baking thin batter into crisp sheets, then adding a savory filling and stacking the layers. They are not typically deep-fried like some snack foods.
Cheese wafers get their light crunch from thin baked sheets stacked with filling between them. The layers break apart more easily than a solid cracker, which gives the snack its characteristic wafer texture.
Yes, cheese wafers can stand in for crackers on a cheese board. Their crisp, savory layers work well with soft cheeses and dips, but add them shortly before serving so moisture does not soften them.
Keep cheese wafers in an airtight container in a cool, dry cupboard after opening. Exposure to humidity makes the layers lose their crunch, so avoid leaving them uncovered or storing them in the refrigerator.
Cheese wafers break easily because their thin, crisp layers are more delicate than a dense cracker. Handle them gently when serving, especially if you want to keep whole pieces for a snack platter.
Yes, crushed cheese wafers can be used as a crunchy coating for chicken. Press the crumbs onto the surface before cooking; their seasoning adds flavor, so taste the rest of the coating before adding extra salt.
Yes, sturdy cheese wafers can hold small canapé toppings such as a dab of cream cheese or a thin slice of cucumber. Add toppings just before serving to keep the wafer from turning soggy.
Cheese wafers pair well with savory dips such as hummus, salsa, or a yogurt-based dip. Choose a thick dip and use a light coating, since the wafer layers can snap under a heavy topping.
You can warm cheese wafers briefly, but they are usually eaten as they come. Heating may soften the filling or make the thin layers brittle, so avoid prolonged heating and serve them once they have cooled slightly.
Vitamins
B2
0.04mg · 3% DV
B1
0.03mg · 3% DV
B3
0.43mg · 3% DV
Vitamin A
21.6µg · 2% DV
Minerals
Sodium
140mg · 6% DV
Phosphorus
38mg · 5% DV
Selenium
1.98µg · 4% DV
Calcium
32mg · 3% DV
Potassium ⭐
25mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 87 calories in 1 piece (medium) (18 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A cheese wafer is a crisp, packaged snack with the light, brittle texture of a wafer and a savoury cheese flavour. Unlike sweet wafers, it is meant as a salty bite rather than a dessert; it is a modern convenience snack, not a traditional dish tied to one particular region.
Enjoy it on its own between meals, pack it for a quick snack, or serve it alongside fresh vegetables for a little contrast to its rich, savoury taste. It is energy-dense, with 483 calories per 100 g, so a modest portion may be more satisfying than eating from the packet. For a more balanced snack, pair a few pieces with sliced cucumber or tomatoes.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.66g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 86:1
Above the ideal 4:1 (86:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.