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Wafer bar Calories
Sweet, crispy, chocolate-coated wafer snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wafer bar (35 g) has 182 calories. That works out to 520 calories per 100 g. It contains 21.3 g of carbs, 2.3 g of protein, 9.5 g of fat and 0.9 g of fiber. Its 49 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Wafer bar Nutrition Facts
Selected: 1 piece (medium) · 35 g
182
KCAL / 35G
Carbs
21.3g
· 8% DV
Protein
2.3g
· 5% DV
Fat
9.5g
· 12% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 5% · Fat 48%
Wafer bar nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 4.55 g | 23% |
| Trans fat | 0.03 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 21.3 g | 8% |
| Fiber | 0.9 g | 3% |
| Protein | 2.3 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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How Many Calories in 1 Medium Wafer bar?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 182 kcal |
| 1 piece (small) | 20 g | 104 kcal |
| 1 serving (small) | 25 g | 130 kcal |
| 1 pack (mini) | 35 g | 182 kcal |
| 1 serving (large) | 45 g | 234 kcal |
| 1 piece (large) | 50 g | 260 kcal |
| 2 piece (double) | 70 g | 364 kcal |
| 100 g | 100 g | 520 kcal |
| 3 piece (triple) | 105 g | 546 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Wafer bar
Is a wafer bar healthy?
A wafer bar is best treated as an occasional sweet, not a nutrient-rich everyday snack. Its crisp layers and chocolate coating make it enjoyable, but the sugar and fat mean it is less filling than fruit, yogurt, or other minimally sweetened snacks.
How is a wafer bar made?
A wafer bar is made by stacking thin, crisp wafer sheets with a creamy filling between them, then coating the stack with chocolate or a chocolate-flavoured coating. The filling and number of layers vary by product.
Does a wafer bar contain real chocolate?
Not always. Some wafer bars have a chocolate coating, while others use a chocolate-flavoured coating or contain cocoa only in the filling. The type of coating varies between products, so the exact ingredients depend on the particular bar.
Why does a wafer bar go soft?
A wafer bar goes soft when its crisp layers absorb moisture from the air. Leaving the wrapper open or storing the bar somewhere humid speeds this up; reseal the packaging or place the bar in an airtight container.
How should you store an opened wafer bar?
Keep an opened wafer bar sealed in its wrapper or an airtight container, in a cool, dry place. This helps preserve the wafer’s crunch and protects the coating from heat, odours, and moisture.
Can you freeze a wafer bar?
Yes, you can freeze a wafer bar in an airtight wrapper, though freezing may change the coating’s appearance or texture. Let it come to room temperature before opening so condensation does not dampen the crisp wafer.
Can people with diabetes eat a wafer bar?
People with diabetes can choose to eat a wafer bar, but its sweet filling and coating can raise blood glucose. Consider the portion as part of the meal or snack, and follow your clinician’s advice for managing your individual blood sugar.
Is a wafer bar the same as a chocolate bar?
No. A wafer bar has thin, crisp wafer layers, often with a creamy filling, and may be coated in chocolate. A chocolate bar is typically made mainly of solid chocolate, so the texture and structure are different.
Can dogs eat a wafer bar?
No, do not give a wafer bar to a dog. Chocolate can be toxic to dogs, and the sweet, fatty filling is also unsuitable for them. If your dog has eaten one, contact a veterinarian with the product details.
Does a wafer bar melt in hot weather?
Yes, the chocolate coating on a wafer bar can soften or melt in heat, even if the wafer itself stays intact. Keep it away from direct sun and hot cars, and allow the coating to set in a cool place before eating.
Wafer bar Vitamins & Minerals
Vitamins
Vitamin E
0.74mg · 5% DV
B2
0.06mg · 5% DV
B3
0.56mg · 4% DV
B1
0.04mg · 3% DV
Minerals
Phosphorus
49mg · 7% DV
Manganese
0.12mg · 5% DV
Iron
0.84mg · 5% DV
Copper
0.04mg · 4% DV
Sodium
63mg · 3% DV
Potassium ⭐
63mg · 2% DV
Wafer bar Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wafer bar
To burn the 182 calories in 1 piece (medium) (35 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 Wafer bar?
A wafer bar is made from thin, crisp wafer layers sandwiched with a sweet filling and often covered in chocolate. It has a light crunch with a creamy centre, making it an easy treat to tuck into a lunch bag or enjoy with tea or coffee. Across many countries, it is sold as a grab-and-go snack, shared with friends, or served alongside other biscuits and sweets.
It is energy-dense, with most of its calories coming from carbohydrate and fat, and offers relatively little protein. If you want a lighter snack, choose one bar rather than several and pair it with fruit or an unsweetened drink.
How Nutritious Is Wafer bar?
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 Wafer bar Processed?
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.
Does Wafer bar Contain Allergens?
Contains these allergens:
Which Diets Is Wafer bar 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
Wafer bar Fat Profile
SATURATED
4.55g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.78g
Omega 6:3 ratio 168:1
Above the ideal 4:1 (168:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.