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Homemade quinoa wafer Calories
Homemade quinoa-based crispy wafer, typically gluten-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Homemade quinoa wafer (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 13.2 g of carbs, 2.3 g of protein, 2.7 g of fat and 1.4 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Homemade quinoa wafer Nutrition Facts
Selected: 1 piece (medium) · 20 g
86
KCAL / 20G
Carbs
13.2g
· 5% DV
Protein
2.3g
· 5% DV
Fat
2.7g
· 3% 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 61% · Protein 11% · Fat 28%
Homemade quinoa wafer nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 1.4 g | 5% |
| 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 Homemade quinoa wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 86 kcal |
| 1 piece (small) | 12 g | 52 kcal |
| 1 serving (thin) | 25 g | 108 kcal |
| 1 piece (large) | 30 g | 129 kcal |
| 1 serving (thick) | 35 g | 151 kcal |
| 1 cup (shredded) | 35 g | 151 kcal |
| 2 piece (double) | 40 g | 172 kcal |
| 50 g | 50 g | 215 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Homemade quinoa wafer
How do you make a homemade quinoa wafer?
A homemade quinoa wafer is made by spreading a thin quinoa mixture on a tray and baking it until dry and crisp. Depending on the recipe, use cooked quinoa, quinoa flour, or soaked blended quinoa, and spread the mixture evenly so it bakes through.
Can you make a homemade quinoa wafer with leftover cooked quinoa?
Yes, leftover cooked quinoa can be used for a homemade quinoa wafer. Mash or blend it with enough binder to hold together, spread it thinly, and bake until dry; quinoa that is very wet may need extra baking time.
Can quinoa flour be used for a homemade quinoa wafer?
Yes, quinoa flour works well in a homemade quinoa wafer and gives you a smooth, easy-to-spread mixture. Add water gradually rather than all at once, since the batter should hold its shape in a thin layer without running across the tray.
Why does my homemade quinoa wafer crumble?
A homemade quinoa wafer often crumbles when the mixture is too dry or lacks a binder. Blend the quinoa more finely and add a little water or a suitable binder until it holds together; let the baked wafer cool before lifting it from the tray.
Can you make a homemade quinoa wafer in an air fryer?
Yes, you can make a homemade quinoa wafer in an air fryer if you spread the mixture thinly on a suitable liner. Cook a small test batch first, since air fryers vary and a strong fan can move loose pieces before they set.
What can you add to a homemade quinoa wafer for flavor?
A homemade quinoa wafer takes both savory and sweet seasonings. Try herbs, garlic, or spices for a savory batch, or cinnamon and a little honey for a sweet one; mix seasonings through the batter so each bite tastes balanced.
What do you serve with a homemade quinoa wafer?
A homemade quinoa wafer works well with hummus, avocado, soft cheese, or a dip as a crisp base. Add toppings shortly before serving so moisture does not soften the wafer, especially if you are preparing a platter in advance.
How do you keep a homemade quinoa wafer crispy?
Keep a homemade quinoa wafer crispy by cooling it completely before storing it in an airtight container in a dry place. If it softens, spread the pieces on a tray and warm them briefly in the oven, then cool them again before eating.
Can you freeze homemade quinoa wafers?
Yes, homemade quinoa wafers can be frozen, though thawing may make them less crisp. Freeze fully cooled wafers with parchment between layers, then warm them in the oven after thawing to restore some of their crunch.
Is a homemade quinoa wafer a good snack for people with diabetes?
A homemade quinoa wafer can raise blood sugar, so quinoa alone does not make it a freely eaten snack for people with diabetes. Keep the portion modest and pair it with a protein-rich topping; ask your clinician for advice that fits your medication and meal plan.
Homemade quinoa wafer Vitamins & Minerals
Vitamins
Biotin
1.2µg · 4% DV
B1
0.04mg · 3% DV
B6
0.05mg · 3% DV
Folate
9.6µg · 2% DV
Minerals
Manganese
0.3mg · 13% DV
Copper
0.08mg · 9% DV
Phosphorus
59mg · 8% DV
Magnesium
29mg · 7% DV
Sodium
44mg · 2% DV
Potassium ⭐
62mg · 2% DV
Homemade quinoa wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade quinoa wafer
To burn the 86 calories in 1 piece (medium) (20 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 Homemade quinoa wafer?
Homemade quinoa wafer is a thin, crisp snack made with quinoa, often as flour or puffed grains. Home recipes vary in their other ingredients and thickness, so the result can range from lightly crisp to satisfyingly crunchy. It is a homemade take on a wafer rather than a single fixed recipe.
Enjoy it on its own with tea or coffee, or crumble it over yoghurt and fruit for breakfast. Quinoa gives it some plant-based protein and fibre; each 100 g provides 6.8 g of fibre. For a simple, lighter snack, have one medium piece with plain yoghurt, or pair a savoury version with fresh vegetables.
How Nutritious Is Homemade quinoa wafer?
Nutrient density
Medium
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 Homemade quinoa wafer Processed?
NOVA 2
Minimally 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 Homemade quinoa wafer Contain Allergens?
No known major allergens
Which Diets Is Homemade quinoa wafer Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Homemade quinoa wafer Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.76g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 51:1
Above the ideal 4:1 (51:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.