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Sugar-free wafer Calories
Sugar-free, low-calorie snack, crispy wafer layers
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Sugar-free wafer (30 g) has 132 calories. That works out to 440 calories per 100 g. It contains 21.6 g of carbs, 1.3 g of protein, 4.8 g of fat and 0.8 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sugar-free wafer Nutrition Facts
Selected: 2 piece (medium) · 30 g
132
KCAL / 30G
Carbs
21.6g
· 8% DV
Protein
1.3g
· 3% DV
Fat
4.8g
· 6% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 4% · Fat 32%
Sugar-free wafer nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 0.8 g | 3% |
| 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 2 Pieces of Sugar-free wafer?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 132 kcal |
| 1 piece (small) | 15 g | 66 kcal |
| 1 piece (thick) | 20 g | 88 kcal |
| 3 piece (large) | 45 g | 198 kcal |
| 1 pack (mini) | 50 g | 220 kcal |
| 4 piece (extra large) | 60 g | 264 kcal |
| 100 g | 100 g | 440 kcal |
| 1 pack (jumbo) | 100 g | 440 kcal |
Calculated from 440 calories per 100 g.
Frequently Asked Questions About Sugar-free wafer
Is a sugar-free wafer actually healthy?
A sugar-free wafer can be a way to avoid added sugar, but it is still a packaged sweet snack rather than a particularly nourishing food. Its wafer layers and filling may contain refined flour and fat, so it is better treated as an occasional snack.
Can people with diabetes eat a sugar-free wafer?
Some people with diabetes can fit a sugar-free wafer into a meal plan, but sugar-free does not mean carbohydrate-free or blood-sugar-neutral. Starch in the wafer can affect blood glucose, and some sweeteners may also matter; ask your diabetes care professional if you need individual guidance.
What sweeteners are used in sugar-free wafers?
The sweetener depends on the brand and recipe. Sugar-free wafers may use sugar alcohols such as maltitol or erythritol, high-intensity sweeteners, or a blend; the filling may have a different ingredient profile from the wafer layers. Check the ingredient list for the specific product.
Are sugar-free wafers keto-friendly?
Usually not. Removing sugar does not remove the flour and starch used in wafer layers, so a sugar-free wafer can still contain too many carbohydrates for a keto plan. Check the serving size and carbohydrate information rather than relying on the “sugar-free” claim.
Can sugar-free wafers help with weight loss?
They can replace a sugar-containing snack, but sugar-free wafers are not a weight-loss food by themselves. They still provide energy, and their crisp texture can make it easy to eat several. Keep the portion modest and choose them in place of, rather than alongside, another treat.
Why can a sugar-free wafer still taste sweet if it has no sugar?
A sugar-free wafer tastes sweet because a non-sugar sweetener provides the sweetness. Depending on the recipe, the wafer may also contain starch or other carbohydrates, so a sweet taste—or the absence of sugar—does not tell you how much total carbohydrate it contains.
How are sugar-free wafers made?
Sugar-free wafers are made by baking thin batter sheets into crisp layers, then sandwiching them with a sweetened filling that uses a non-sugar sweetener. Recipes vary by brand, and “sugar-free” describes the sugar claim, not a single standard recipe.
How long does a sugar-free wafer stay crisp after opening?
A sugar-free wafer stays crisp best when its package is tightly resealed and kept in a cool, dry place. Moisture makes the thin layers soften, so avoid leaving the wrapper open or storing the wafers near steam. Follow the package’s storage instructions.
Can sugar-free wafers cause bloating or diarrhea?
Yes, some sugar-free wafers can cause bloating, gas, or diarrhea if their sweeteners include sugar alcohols such as maltitol and you eat a large amount. Sensitivity varies. If you are unsure how you respond, try a small portion first.
Is a sugar-free wafer the same as a no-added-sugar wafer?
No. “Sugar-free” and “no added sugar” make different claims: a no-added-sugar wafer may still contain naturally occurring sugars, while sugar-free products must meet the relevant labeling rules. Read the package wording and ingredients rather than assuming the terms are interchangeable.
Sugar-free wafer Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
Biotin
0.3µg · 1% DV
B2
0.01mg · 1% DV
B3
0.12mg · 1% DV
Minerals
Manganese
0.05mg · 2% DV
Copper
0.02mg · 2% DV
Phosphorus
14mg · 2% DV
Iron
0.33mg · 2% DV
Sodium
36mg · 2% DV
Potassium ⭐
33mg · 1% DV
Sugar-free wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free wafer
To burn the 132 calories in 2 piece (medium) (30 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 Sugar-free wafer?
Sugar-free wafer is a packaged snack made from thin, crisp baked wafer sheets, often layered with a cream filling. The filling and sweetening method vary by product, so the flavour may be vanilla, cocoa or another familiar wafer flavour. Its light crunch makes it easy to eat on its own or alongside a drink.
It is commonly served with tea or coffee as a small snack, and can also be packed for a break on the go. “Sugar-free” does not mean carbohydrate-free: it contains 72 g of carbohydrates per 100 g and is energy-dense. Keep the portion modest if you want a lighter snack; plain tea or coffee pairs well without adding much else.
How Nutritious Is Sugar-free 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 Sugar-free wafer Processed?
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.
Does Sugar-free wafer Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free 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
Sugar-free wafer Fat Profile
SATURATED
2.25g
MONOUNSATURATED
1.35g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 66:1
Above the ideal 4:1 (66:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.