2 piece (medium) of Vanilla Wafer (22 g) has 106 calories. That works out to 480 calories per 100 g. It contains 16.5 g of carbs, 0.9 g of protein, 4.2 g of fat and 0.3 g of fiber. Its glycemic index is 75 (high), so it raises blood sugar quickly.

What is Vanilla Wafer?

A vanilla wafer is a thin, crisp sweet biscuit, usually made with flour, sugar, fat and vanilla flavouring. It may be round and lightly domed, with a fine, airy crumb; some versions are layered or filled, while plain wafers are enjoyed for their delicate crunch and mild vanilla taste.

In the US, vanilla wafers are often eaten as a snack or used in desserts such as banana pudding; elsewhere, they pair naturally with tea or coffee. They are mostly a source of carbohydrates and provide little fibre, so they make a light treat rather than a filling snack. Enjoy a few with fresh fruit, or crumble them over yoghurt for extra crunch.

Vanilla Wafer Nutrition Facts

Selected: 100 g

480

KCAL / 100G

Carbs

75g

· 27% DV

Protein

4.2g

· 8% DV

Fat

19g

· 24% DV

Fiber

1.2g

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 3% · Fat 35%

Vanilla Wafer Vitamins & Minerals

Vitamins

0.13mg · 10% DV

0.09mg · 8% DV

Vitamin E

0.7mg · 5% DV

0.7mg · 4% DV

Minerals

Phosphorus

60mg · 9% DV

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Selenium

3µg · 5% DV

How Nutritious Is Vanilla Wafer?

Nutrient density

Low

10/ 100

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

12/ 100

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.

Vanilla Wafer Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vanilla Wafer

To burn the 480 calories in 100 g:

🚶

119min

Walking (5 km/h)

🏃

49min

Running (8 km/h)

🚴

65min

Cycling

🏊

56min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vanilla 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 Vanilla Wafer Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Vanilla 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

Vanilla Wafer Fat Profile

SATURATED

7.5g

MONOUNSATURATED

6.2g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 73.3:1

Above the ideal 4:1 (73.3:1).

Compare Vanilla Wafer

🍪vs🍬

Vanilla Wafer vs Rose Turkish delight150 kcal more per 100 g

→🍪vs🍯

Vanilla Wafer vs Caramel sauce160 kcal more per 100 g

→🍪vs🍫

Vanilla Wafer vs Dark chocolate60 kcal fewer per 100 g

→🍪vs🍮

Vanilla Wafer vs Höşmerim160 kcal more per 100 g

→

Foods Similar to Vanilla Wafer

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

Frequently Asked Questions About Vanilla Wafer

What are vanilla wafers made of?

Vanilla wafers are usually made with flour, sugar, fat, and vanilla flavoring. Recipes may also include eggs, milk ingredients, or soy, so the exact ingredients vary by brand and recipe.

What are vanilla wafers used for?

Vanilla wafers are often layered into banana pudding, crushed for pie crusts, or used as a base for no-bake desserts. Their mild vanilla flavor pairs well with custard, whipped cream, and sliced fruit.

How do you make vanilla wafers at home?

To make vanilla wafers at home, mix flour, sugar, butter or another fat, egg, and vanilla into a dough. Shape it into small, thin rounds and bake until lightly golden; let the cookies cool fully to crisp up.

Are vanilla wafers the same as wafer cookies?

Not usually. American-style vanilla wafers are small, crisp vanilla cookies, while wafer cookies often mean thin layered sheets with cream filling. The word “wafer” can describe both, so the product’s shape and texture help distinguish them.

What can I use instead of vanilla wafers in banana pudding?

Shortbread cookies or plain tea biscuits can replace vanilla wafers in banana pudding. They may be richer or less sweet, so taste the pudding mixture before adding extra sugar; thicker cookies can also take longer to soften between layers.

Why do vanilla wafers get soggy in banana pudding?

Vanilla wafers absorb moisture from the pudding and bananas, so they soften as the dessert sits. For more texture, assemble the banana pudding closer to serving time or add a few crushed wafers on top just before serving.

How should you store vanilla wafers to keep them crisp?

Store vanilla wafers in an airtight container in a cool, dry place. Once the package is open, keeping out moisture helps preserve their crispness; avoid storing them beside strongly scented foods, which can affect their flavor.

Can you freeze vanilla wafers?

Yes, you can freeze vanilla wafers in a well-sealed, freezer-safe container. They may lose some crispness when thawed, so let them come to room temperature while still sealed to limit condensation on the cookies.

Do vanilla wafers raise blood sugar?

Yes, vanilla wafers can raise blood sugar because they contain carbohydrates from flour and sugar. People managing diabetes should consider the portion alongside the rest of their meal plan and follow advice from their healthcare professional.

Can eating vanilla wafers cause weight gain?

Eating vanilla wafers can contribute to weight gain if they regularly add more energy to your diet than your body uses. Their small size makes it easy to eat several without noticing, so serving a portion separately can help.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026