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Nature Valley Peanut Butter Chocolate Wafer Calories
Wafer with peanut butter and chocolate filling, energy source, snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Nature Valley Peanut Butter Chocolate Wafer (38 g) has 194 calories. That works out to 510 calories per 100 g. It contains 20.5 g of carbs, 3.9 g of protein, 10.8 g of fat and 1.7 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Nature Valley Peanut Butter Chocolate Wafer Nutrition Facts
Selected: 1 piece (medium) · 38 g
194
KCAL / 38G
Carbs
20.5g
· 7% DV
Protein
3.9g
· 8% DV
Fat
10.8g
· 14% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 8% · Fat 50%
Nature Valley Peanut Butter Chocolate Wafer nutrition facts table · 1 piece (medium) (38 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 194 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 3.99 g | 20% |
| Trans fat | 0.08 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 1.7 g | 6% |
| Protein | 3.9 g | 8% |
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 Nature Valley Peanut Butter Chocolate Wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 38 g | 194 kcal |
| 1 piece (extra small) | 19 g | 97 kcal |
| 1 piece (small) | 25 g | 128 kcal |
| 1 piece (large) | 50 g | 255 kcal |
| 2 piece (double) | 76 g | 388 kcal |
| 1 pack (double) | 76 g | 388 kcal |
| 100 g | 100 g | 510 kcal |
| 3 piece (triple) | 114 g | 581 kcal |
| 1 pack (triple) | 114 g | 581 kcal |
Calculated from 510 calories per 100 g.
Frequently Asked Questions About Nature Valley Peanut Butter Chocolate Wafer
What is in Nature Valley Peanut Butter Chocolate Wafer?
Nature Valley Peanut Butter Chocolate Wafer has crisp wafer layers with peanut butter and chocolate filling. The precise ingredient list can differ between markets, so use the package information if you need to check a particular ingredient or formulation.
Is Nature Valley Peanut Butter Chocolate Wafer a healthy snack?
Nature Valley Peanut Butter Chocolate Wafer is a convenient sweet snack, but it is not a substitute for less processed options such as fruit, yogurt, or nuts. Its rich filling makes it better suited as an occasional treat than the foundation of a balanced snack.
Does Nature Valley Peanut Butter Chocolate Wafer contain real peanut butter?
Nature Valley Peanut Butter Chocolate Wafer is described as having peanut butter filling, rather than merely peanut-flavoured filling. The exact peanut ingredients and proportions may vary by market, so check the package if you need precise formulation details.
How should you store Nature Valley Peanut Butter Chocolate Wafer after opening?
Keep Nature Valley Peanut Butter Chocolate Wafer in a tightly closed wrapper or airtight container in a cool, dry place after opening. Exposure to air and humidity can soften the wafer, while warmth can make the chocolate filling melt.
Does Nature Valley Peanut Butter Chocolate Wafer need to be refrigerated?
No, Nature Valley Peanut Butter Chocolate Wafer usually does not need refrigeration. Store it away from heat, direct sunlight, and moisture; a refrigerator can expose the wafer to humidity and make its crisp texture less pleasant.
Is Nature Valley Peanut Butter Chocolate Wafer a good snack before a workout?
It can be a convenient pre-workout snack, but Nature Valley Peanut Butter Chocolate Wafer combines carbohydrates with a rich filling. That richness may feel uncomfortable during exercise for some people, so avoid eating it immediately before a hard session.
Can Nature Valley Peanut Butter Chocolate Wafer fit into a weight-loss diet?
Yes, Nature Valley Peanut Butter Chocolate Wafer can fit into a weight-loss diet as an occasional, portioned treat. Its sweet, energy-dense filling makes it easy to eat more than intended, so set aside one piece instead of snacking straight from the pack.
Why does Nature Valley Peanut Butter Chocolate Wafer get soft?
Nature Valley Peanut Butter Chocolate Wafer can get soft when its wrapper is left open or the product is stored somewhere humid. Seal it promptly and keep it dry; warm conditions can also soften the chocolate filling.
Is Nature Valley Peanut Butter Chocolate Wafer more like a granola bar or a candy bar?
Nature Valley Peanut Butter Chocolate Wafer is closer to a sweet wafer treat than to a granola bar: its defining features are crisp wafer layers and a peanut butter chocolate filling. It is best treated as a packaged snack, not as a whole-grain breakfast bar.
Can you pack Nature Valley Peanut Butter Chocolate Wafer for a hike or lunchbox?
Yes, Nature Valley Peanut Butter Chocolate Wafer is easy to pack as a portable snack, but keep it out of direct sun and hot cars. Heat can soften the chocolate filling, and its sweet, rich profile may pair better with fruit or another less-sweet snack.
Nature Valley Peanut Butter Chocolate Wafer Vitamins & Minerals
Vitamins
B3
0.8mg · 5% DV
B1
0.06mg · 5% DV
B2
0.05mg · 4% DV
B12
0.08µg · 3% DV
Minerals
Copper
0.08mg · 9% DV
Phosphorus
42mg · 6% DV
Manganese
0.13mg · 6% DV
Magnesium
21mg · 5% DV
Sodium
99mg · 4% DV
Potassium ⭐
84mg · 2% DV
Nature Valley Peanut Butter Chocolate Wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nature Valley Peanut Butter Chocolate Wafer
To burn the 194 calories in 1 piece (medium) (38 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 Nature Valley Peanut Butter Chocolate Wafer?
Nature Valley Peanut Butter Chocolate Wafer is a packaged snack made from crisp wafer layers with peanut butter and chocolate filling. It is designed as a portable, sweet treat rather than a bakery-style wafer to serve at the table. The wafer has a light crunch, while the filling is smooth, sweet and nutty, with chocolate balancing the roasted peanut flavour. It works as an between-meal snack, or alongside coffee or tea; in the US and elsewhere, it is also an easy option to pack for a commute or hike. It is energy-dense, with most of its energy coming from carbohydrates and fat, plus some protein and fibre. One medium piece is about 38 g, a handy portion when you want a small snack.
How Nutritious Is Nature Valley Peanut Butter Chocolate 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 Nature Valley Peanut Butter Chocolate 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 Nature Valley Peanut Butter Chocolate Wafer Contain Allergens?
Contains these allergens:
Which Diets Is Nature Valley Peanut Butter Chocolate Wafer Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Nature Valley Peanut Butter Chocolate Wafer Fat Profile
SATURATED
3.99g
MONOUNSATURATED
4.26g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 39.6:1
Above the ideal 4:1 (39.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.