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Crisp, sweet and vanilla-flavored; energy-dense with low nutrient density.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Plain vanilla wafer (7 g) has 34 calories. That works out to 485 calories per 100 g. It contains 4.8 g of carbs, 0.5 g of protein, 1.5 g of fat and 0.1 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 7 g
34
KCAL / 7G
Carbs
4.8g
· 2% DV
Protein
0.5g
· 1% DV
Fat
1.5g
· 2% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0.1 g | 0% |
| Protein | 0.5 g | 1% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 7 g | 34 kcal |
| 1 piece (mini) | 5 g | 24 kcal |
| 1 piece (large) | 10 g | 49 kcal |
| 3 piece (medium) | 21 g | 102 kcal |
| 1 ounce (medium) | 28.4 g | 137 kcal |
| 1 serving (medium) | 30 g | 146 kcal |
| 5 piece (medium) | 35 g | 170 kcal |
| 1 cup (medium) | 45 g | 218 kcal |
| 1 pack (small) | 50 g | 243 kcal |
| 100 g | 100 g | 485 kcal |
Calculated from 485 calories per 100 g.
Plain vanilla wafers are typically made from thin baked flour batter with sugar, fat, and vanilla flavoring. Some versions have vanilla cream between the wafer layers, while others are simply stacked crisp sheets.
Plain vanilla wafers are often eaten as a snack or used in layered desserts, pie crusts, and pudding dishes. Crush them for a crumb base, or layer them whole with pudding and fruit before chilling.
No. Plain vanilla wafers are usually thin, crisp, and made in a patterned wafer iron; vanilla cookies are generally thicker and baked as individual pieces of dough. Recipes may use the names loosely, so texture matters.
Plain vanilla wafers absorb moisture from the air, which makes their crisp layers lose crunch. An open packet or humid cupboard speeds this up, so seal them tightly and keep them somewhere cool and dry.
Keep Plain vanilla wafers in an airtight container or tightly reseal their packet, then store them in a cool, dry cupboard. Avoid the refrigerator: moisture and nearby food odors can affect their texture and vanilla flavor.
Yes, Plain vanilla wafers can be frozen in an airtight, freezer-safe container, though freezing is rarely needed. Let them come to room temperature while still sealed; opening the container too soon can cause condensation and soften them.
Yes, Plain vanilla wafers work well in banana pudding, where their crisp layers soften as they sit with the pudding and fruit. Add them shortly before serving if you want to keep more of their crunch.
Yes, you can make Plain vanilla wafers at home with a thin vanilla-flavored batter and a wafer iron. Getting the familiar light, crisp texture is easiest with the right iron; a regular baking tray makes a different kind of cookie.
Plain vanilla wafers do not cause weight gain by themselves, but they are a sweet, energy-dense snack that is easy to eat in quantity. Frequent large servings can make it harder to keep overall energy intake in check.
People with diabetes can include Plain vanilla wafers only within a meal plan that accounts for their carbohydrate content; they may raise blood glucose. Follow your clinician's or dietitian's guidance on portions and timing.
Vitamins
B1
0.01mg · 1% DV
Vitamin E
0.15mg · 1% DV
B3
0.15mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Selenium
0.63µg · 1% DV
Iron
0.15mg · 1% DV
Copper
0.01mg · 1% DV
Manganese
0.02mg · 1% DV
Sodium
18mg · 1% DV
Potassium ⭐
7.35mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 34 calories in 1 piece (medium) (7 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.
Plain vanilla wafer is a sweet packaged snack made from thin, crisp wafer layers with vanilla-flavoured cream between them. Wafers are popular in many countries, and this version keeps the familiar light crunch and sweet vanilla taste.
Enjoy it on its own as a quick snack, with tea or coffee, or alongside a scoop of ice cream. Its crisp layers can soften quickly once exposed to air, so keeping the packet sealed helps preserve their texture. It is energy-dense but provides relatively little fibre and other nutrients; 100 g contains 485 kcal. A small portion with fresh fruit is a simple way to make a snack feel more filling.
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.
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.
NOVA 3
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.
Contains these allergens:
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
SATURATED
0.6g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.53g
Omega 6:3 ratio 50:1
Above the ideal 4:1 (50:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.