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Wafer Calories
Thin, crispy, sweet biscuit
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Wafer (15 g) has 72 calories. That works out to 480 calories per 100 g. It contains 11.3 g of carbs, 1 g of protein, 2.7 g of fat and 0.3 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.
What is Wafer?
Wafer is made from thin, crisp baked sheets layered with a sweet filling, often flavoured with chocolate, vanilla or hazelnut. This style of confection became popular across Europe and is now a familiar packaged snack in many countries. The sheets break with a light crunch, while the cream between them is smooth and sweet; flavours and thickness vary by brand.
It is commonly enjoyed with tea or coffee, eaten as a small snack, or served alongside ice cream. Wafer is mainly a source of carbohydrates and fat, with 480 kcal per 100 g, so a piece makes a compact sweet treat rather than a filling snack. Pair it with fruit or plain yoghurt if you want a more substantial afternoon bite.
Wafer Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
75g
· 27% DV
Protein
6.5g
· 13% DV
Fat
18g
· 23% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 5% · Fat 34%
Wafer Vitamins & Minerals
Vitamins
B2
0.18mg · 14% DV
B1
0.11mg · 9% DV
B3
1.2mg · 8% DV
B5
0.3mg · 6% DV
Minerals
Selenium
6.5µg · 12% DV
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
How Nutritious Is 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.
Wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wafer
To burn the 480 calories in 100 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.
Is 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 Wafer Contain Allergens?
Contains these allergens:
Which Diets Is 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
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 Wafer
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Frequently Asked Questions About Wafer
What is a wafer made of?
A wafer is usually made from thin, crisp sheets baked from a flour-based batter, with sweet cream between the layers. The filling may be chocolate, hazelnut, vanilla, or another flavour, depending on the variety.
How are wafer biscuits made?
Wafer biscuits are made by baking a thin batter into crisp sheets, spreading filling over some of the sheets, and stacking them. The layered slab is then cut into pieces; some varieties are coated in chocolate afterward.
Are wafers and waffles the same thing?
No. Wafers are thin, crisp sheets often layered with cream, while waffles are thicker cakes cooked in a patterned iron and usually served warm. The names sound similar, but the foods and their textures are different.
Why do wafers go soft after opening?
Wafers absorb moisture from the air, which makes their crisp layers soften. Once opened, keep them in an airtight container in a cool, dry place rather than leaving them exposed on a plate.
How should you store wafers to keep them crisp?
Store wafers in their sealed packaging or an airtight container, away from heat, sunlight, and humidity. Warm conditions can soften the filling or melt a coating, while moisture makes the wafer sheets lose their crunch.
Can you make wafers at home?
Yes, you can make wafers at home, but thin, evenly crisp sheets are easiest with a wafer iron or a suitable wafer-making machine. Let the sheets cool before layering them with a spreadable filling.
What is the difference between a plain wafer and a chocolate-coated wafer?
A plain wafer has crisp sheets and filling without an outer chocolate shell. A chocolate-coated wafer has an additional chocolate layer, which changes its taste and texture and can soften or melt in warm conditions.
Where did wafer biscuits originate?
Wafer biscuits do not have one universally agreed country of origin. Thin, patterned baked wafers have a long history in Europe, while the familiar cream-filled wafer developed into many regional styles.
Can you freeze wafers?
You can freeze wafers, but it is not ideal for preserving their texture. Condensation as they thaw can make the crisp sheets soft, and the filling may change consistency; an airtight container in a cool, dry cupboard works better.
Are wafers a good choice for people with diabetes?
Wafers often contain sugar and refined flour, so they can raise blood glucose. People with diabetes should account for the portion and its carbohydrates within their meal plan; a dietitian or clinician can help tailor that plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.