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Granola wafer Calories
Sweet, crispy granola-based processed snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Granola wafer (25 g) has 118 calories. That works out to 470 calories per 100 g. It contains 16 g of carbs, 1.9 g of protein, 5 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Granola wafer Nutrition Facts
Selected: 1 piece (medium) · 25 g
118
KCAL / 25G
Carbs
16g
· 6% DV
Protein
1.9g
· 4% DV
Fat
5g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 7% · Fat 38%
Granola wafer nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 1.9 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 1 Medium Granola wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 118 kcal |
| 1 piece (small) | 18 g | 85 kcal |
| 1 pack (mini) | 30 g | 141 kcal |
| 1 piece (large) | 35 g | 165 kcal |
| 1 pack (small) | 45 g | 212 kcal |
| 2 piece (double) | 50 g | 235 kcal |
| 1 pack (medium) | 60 g | 282 kcal |
| 3 piece (triple) | 75 g | 353 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Granola wafer
Does granola wafer contain oats?
Granola wafer may contain oats because oats are common in granola, but the recipe varies by product. Some versions use other grains or granola-style ingredients, so the name alone cannot confirm that a particular wafer contains oats.
Is granola wafer healthier than a cookie?
Not necessarily. Granola wafer is a sweet, highly processed snack, and a cookie can have a similar role in your diet. Compare their ingredients and choose the one that fits your preferences; the word “granola” does not automatically make a wafer healthier.
Is granola wafer good before a workout?
Granola wafer can be a convenient source of carbohydrate before exercise, but its fat content may make it feel heavy if eaten just before a workout. Try it well ahead of training first and see how your stomach responds.
Can you eat granola wafer at night?
Yes, you can eat granola wafer at night; there is no special reason it must be avoided at a particular time. It is a sweet snack, though, so choose a portion that satisfies you rather than letting it replace a filling evening meal.
Can granola wafer be frozen?
Yes, granola wafer can be frozen in an airtight container, although freezing may affect its crisp texture after thawing. Keep it protected from moisture and let it come back to room temperature before opening the container.
Is granola wafer a good snack for a packed lunch?
Granola wafer is easy to pack because it is a ready-to-eat, shelf-stable snack while sealed. Pair it with something more filling, such as fruit or yogurt, if you want a packed lunch snack that holds you longer.
Does granola wafer have a lot of sugar?
The sugar content of granola wafer varies by recipe and brand, so it cannot be determined from the name alone. Granola wafers are sweet snacks, and the ingredient list can show whether sugar, syrup, or another sweetener is used.
What makes granola wafer crunchy?
Granola wafer is crunchy because its thin structure is baked or otherwise set into a crisp form, often with granola-style pieces in the mixture. Once opened, exposure to humidity can soften it, so seal the package promptly.
Can you take granola wafer on a hike?
Yes, granola wafer is easy to carry on a hike as a ready-to-eat snack. Protect it from crushing in your bag, and bring water and more substantial food too if you will be walking for a long time.
Is granola wafer suitable for people with diabetes?
Granola wafer can raise blood glucose because it is a sweet, carbohydrate-containing snack; the effect varies with portion size and recipe. If you have diabetes, fit it into your meal plan and ask your clinician or dietitian for advice specific to you.
Granola wafer Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Biotin
1µg · 3% DV
B3
0.45mg · 3% DV
Vitamin E
0.4mg · 3% DV
Minerals
Manganese
0.23mg · 10% DV
Phosphorus
41mg · 6% DV
Copper
0.05mg · 6% DV
Selenium
2µg · 4% DV
Sodium
55mg · 2% DV
Potassium ⭐
53mg · 2% DV
Granola wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Granola wafer
To burn the 118 calories in 1 piece (medium) (25 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 Granola wafer?
A granola wafer is a sweet, crisp snack made with a granola-based mixture in a wafer-style form. It can be eaten on its own between meals or alongside tea or coffee, and its portable shape makes it easy to pack for work, school or a journey. The texture is crunchy, with a sweet flavour that suits a quick snack rather than a savoury side.
Nutritionally, it is relatively energy-dense and supplies more carbohydrate than protein; each 100 g provides 470 calories. For a more sustaining snack, have one piece with fresh fruit or plain yoghurt, and keep the portion modest if you are watching your overall energy intake.
How Nutritious Is Granola 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
Medium
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 Granola wafer 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 Granola wafer Contain Allergens?
Contains these allergens:
Which Diets Is Granola 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
Granola wafer Fat Profile
SATURATED
1.8g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 60:1
Above the ideal 4:1 (60:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.