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Plain wafer Calories
Light, crispy, low-fat snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Plain wafer (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 23.1 g of carbs, 2 g of protein, 5.1 g of fat and 0.5 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Plain wafer Nutrition Facts
Selected: 2 piece (medium) · 30 g
144
KCAL / 30G
Carbs
23.1g
· 8% DV
Protein
2g
· 4% DV
Fat
5.1g
· 7% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 5% · Fat 32%
Plain wafer nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 23.1 g | 8% |
| Fiber | 0.5 g | 2% |
| Protein | 2 g | 4% |
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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How Many Calories in 2 Pieces of Plain wafer?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 144 kcal |
| 1 piece (thin) | 10 g | 48 kcal |
| 1 piece (small) | 15 g | 72 kcal |
| 1 piece (thick) | 20 g | 96 kcal |
| 3 piece (large) | 45 g | 216 kcal |
| 1 pack (whole) | 60 g | 288 kcal |
| 4 piece (jumbo) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Plain wafer
What is a plain wafer made of?
A plain wafer is usually made from thin, crisp baked layers, and some versions have cream between them. Recipes vary by brand, so check the ingredient list if you need to know whether a particular wafer contains a filling or specific ingredients.
Does a plain wafer make you gain weight?
A plain wafer does not cause weight gain by itself, but it is energy-dense for its size and easy to eat quickly. Having several often can add substantially to your overall intake, so portioning it out can help.
Is a plain wafer a healthy snack?
A plain wafer can be a convenient crunchy snack, but it is not especially filling because it is low in fibre and protein. Pairing it with fruit or yogurt makes for a more substantial snack than eating wafers alone.
Why does a plain wafer go soft?
A plain wafer goes soft when it absorbs moisture from the air. Once opened, seal it in an airtight container and keep it somewhere cool and dry; softness usually means the wafer has lost its crisp texture, not that it has spoiled.
How should you store plain wafers after opening?
Store plain wafers in an airtight container in a cool, dry place after opening. Humidity quickly affects their crispness, while heat and sunlight can affect their texture and taste; follow the package date for guidance on how long to keep them.
Can you use plain wafers in desserts?
Yes, plain wafers work well crumbled over desserts or arranged in layers with cream. They add a crisp contrast, but soften when left in contact with moist fillings, so add them shortly before serving if you want them to stay crunchy.
Can you make plain wafers at home?
Yes, you can make plain wafers at home by cooking a thin batter in a wafer iron or suitable patterned mold. Homemade wafers let you control the sweetness and leave out a filling, though getting thin, evenly crisp layers takes practice.
Are plain wafers good with tea or coffee?
Yes, plain wafers are commonly eaten alongside tea or coffee as a light sweet snack. Their crisp texture pairs well with a hot drink, but they soften if dipped or left in contact with liquid for too long.
Are plain wafers suitable for children?
Plain wafers can be an occasional snack for children, but they should not replace more nourishing foods such as fruit or yogurt. For young children, offer pieces suited to their age and supervise them while eating crisp foods.
Can plain wafers raise blood sugar?
Yes, plain wafers can raise blood sugar because they contain carbohydrates and are often made with refined flour. If you have diabetes, consider them within your meal plan and ask your clinician or dietitian for advice tailored to you.
Plain wafer Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
B3
0.36mg · 2% DV
B2
0.03mg · 2% DV
B5
0.08mg · 2% DV
Minerals
Phosphorus
20mg · 3% DV
Copper
0.02mg · 2% DV
Sodium
54mg · 2% DV
Selenium
1.05µg · 2% DV
Potassium ⭐
20mg · 1% DV
Plain wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain wafer
To burn the 144 calories in 2 piece (medium) (30 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.
What is Plain wafer?
A plain wafer is a thin, crisp sheet of baked batter, usually enjoyed without a cream filling. Its delicate layers snap easily, and the flavour is mild and lightly toasted rather than especially sweet. Wafer snacks are familiar in many countries, though shapes and serving habits vary.
Have one on its own with tea or coffee, or pack it as a light, convenient snack. It is mainly a source of carbohydrates, with relatively little protein or fibre, so it may not keep you full for long. For a more substantial snack, pair it with fruit or yoghurt; a modest portion also helps keep the treat in proportion.
How Nutritious Is Plain wafer?
Nutrient density
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.
Satiety score
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.
Is Plain wafer Processed?
NOVA 3
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.
Does Plain wafer Contain Allergens?
Contains these allergens:
Which Diets Is Plain wafer Good For?
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
Plain wafer Fat Profile
SATURATED
2.16g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 66:1
Above the ideal 4:1 (66:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.