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Matcha wafer Calories
Sweet, crispy wafer with matcha flavor
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Matcha wafer (20 g) has 104 calories. That works out to 520 calories per 100 g. It contains 12.6 g of carbs, 1.3 g of protein, 5.4 g of fat and 0.5 g of fiber. Its glycemic index is 72 (high), so it raises blood sugar quickly.
Matcha wafer Nutrition Facts
Selected: 1 piece (medium) · 20 g
104
KCAL / 20G
Carbs
12.6g
· 5% DV
Protein
1.3g
· 3% DV
Fat
5.4g
· 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 48% · Protein 5% · Fat 47%
Matcha wafer nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 12.6 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 1.3 g | 3% |
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 Matcha wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 104 kcal |
| 1 piece (small) | 10 g | 52 kcal |
| 1 serving (medium) | 25 g | 130 kcal |
| 1 pack (small) | 30 g | 156 kcal |
| 2 piece (double) | 40 g | 208 kcal |
| 1 pack (medium) | 45 g | 234 kcal |
| 3 piece (triple) | 60 g | 312 kcal |
| 1 pack (large) | 60 g | 312 kcal |
| 100 g | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Matcha wafer
What does a matcha wafer taste like?
A matcha wafer tastes sweet and crisp, with a grassy, slightly bitter note from matcha or matcha flavouring. The contrast between delicate wafer layers and creamy filling makes it different from a plain vanilla wafer.
Does a matcha wafer contain caffeine?
It can contain caffeine if the filling uses real matcha, which is powdered green tea. The amount varies with the matcha content, and a wafer made with flavouring rather than matcha may contain little or none.
What is a matcha wafer made of?
A matcha wafer is typically made from thin baked wafer sheets and a sweet matcha-flavoured filling. The filling may include sugar and fats, while the exact ingredients—and whether it contains actual matcha—vary between products.
Is a matcha wafer the same as matcha tea?
No, a matcha wafer is a sweet snack, not a cup of matcha tea. Matcha tea is prepared with powdered green tea; a wafer uses matcha or matcha flavouring in its filling between crisp layers.
How is a matcha wafer made?
A matcha wafer is made by baking thin, crisp sheets and layering them with matcha-flavoured cream. For a simple homemade version, spread a matcha-and-chocolate filling between ready-made wafer sheets and let it set before serving.
How should you store a matcha wafer after opening?
Keep a matcha wafer in an airtight container in a cool, dry place. Moisture softens the crisp layers, so seal the package promptly after opening rather than leaving the wafers exposed on the counter.
Can you use matcha wafers in desserts?
Yes, matcha wafers work well crumbled over ice cream or layered into a chilled dessert. Their crisp texture softens when it sits against cream, so add them shortly before serving if you want them to stay crunchy.
Is a matcha wafer a healthy snack?
A matcha wafer is best thought of as a sweet treat, not a source of meaningful matcha benefits. Its wafer layers and sweet filling make it more like a confection than a serving of green tea.
Can a matcha wafer keep you awake?
Possibly, if it contains real matcha, because matcha naturally provides caffeine. The effect is likely to depend on how much matcha is used and how sensitive you are to caffeine; a flavour-only version may not have the same effect.
What goes well with a matcha wafer?
Unsweetened green tea, black tea, or coffee pairs well with a matcha wafer because the drink balances its sweet filling. For a dessert plate, fresh berries can also add a tart contrast to the wafer’s creamy matcha flavour.
Matcha wafer Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Vitamin E
0.36mg · 2% DV
B3
0.32mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Phosphorus
22mg · 3% DV
Manganese
0.07mg · 3% DV
Copper
0.02mg · 2% DV
Selenium
1.2µg · 2% DV
Sodium
44mg · 2% DV
Potassium ⭐
28mg · 1% DV
Matcha wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Matcha wafer
To burn the 104 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 Matcha wafer?
A matcha wafer is a sweet, crisp wafer snack, usually made with thin layered wafers and a matcha-flavoured filling. Matcha is finely ground green tea with roots in Japanese tea culture; in the wafer it lends a gentle grassy, tea-like note. Recipes vary by brand, and the name does not necessarily indicate where the wafer was made.
It is commonly enjoyed as a quick snack or alongside tea or coffee, whether at home, at work or on the go. The delicate crunch and sweetness balance matcha’s slight bitterness. It is energy-dense, with most of its energy coming from carbohydrate and fat, so a small portion can be satisfying; one medium piece is about 20 g. Pair it with unsweetened tea or coffee if you want a less sweet-tasting snack.
How Nutritious Is Matcha 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 Matcha 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 Matcha wafer Contain Allergens?
Contains these allergens:
Which Diets Is Matcha 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
Matcha wafer Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.7g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 96:1
Above the ideal 4:1 (96:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.