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Light, crispy, low-fat sweet snack
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
480
KCAL / 100G
Carbs
77g
· 64%
Protein
5.5g
· 5%
Fat
17g
· 31%
Fiber
1.2g
Vitamins
B3
1.2mg · 8% DV
B1
0.08mg · 7% DV
B2
0.06mg · 5% DV
B5
0.2mg · 4% DV
Minerals
Phosphorus
60mg · 9% DV
Iron
1mg · 6% DV
Sodium
140mg · 6% DV
Selenium
3µg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
6.5g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 110:1
Above the ideal 4:1 (110:1).
Their thin layers readily absorb moisture from the air, which makes them lose their crisp texture. Keep an opened pack in an airtight container in a cool, dry cupboard.
Usually not, because refrigerator humidity can make them soft. In very hot weather, they can be chilled briefly in a tightly sealed container and brought back to room temperature before eating.
They can be frozen safely, but condensation during thawing may soften the layers. Keeping them well sealed at room temperature is generally better for preserving their crunch.
Chocolate-coated varieties contain cocoa or a chocolate layer, so their flavour, fat content and ingredient list can differ. Plain wafers have a more neutral flavour, but both are processed sweet snacks.
Their readily digested carbohydrates may provide quick energy, but they are unlikely to keep you full for long on their own. A small portion may suit some people before exercise, while more nourishing everyday snacks should remain the priority.
Eating them at night is not uniquely harmful; overall frequency and portion size matter more. If late-night sweet cravings are frequent, it is helpful not to make wafers an automatic nightly habit.
They may curb hunger briefly, but their low fibre content means the filling effect often does not last. Pairing them with yoghurt, milk or a small handful of nuts can make a snack more balanced.
Yes, and choosing unsweetened coffee helps avoid adding more sugar to the snack. People who are sensitive to caffeine may want to avoid this combination late in the day.
They are better treated as an occasional sweet rather than an everyday snack. Fruit, yoghurt, cheese-based snacks and whole-grain foods are more useful regular options for children.
Plain wafers contain gluten, so they are not suitable for people with coeliac disease or a wheat allergy. Anyone avoiding gluten for medical reasons should choose a product specifically labelled gluten-free.
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Nutrition data compiled from USDA FoodData Central and scientific sources.