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🥨
Wafer cracker Calories
Crispy savory refined-grain snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wafer cracker (30 g) has 137 calories. That works out to 457 calories per 100 g. It contains 20.6 g of carbs, 2.5 g of protein, 5 g of fat and 0.8 g of fiber. Its 6.6 µg of Selenium covers 12% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Wafer cracker Nutrition Facts
Selected: 1 serving (medium) · 30 g
137
KCAL / 30G
Carbs
20.6g
· 7% DV
Protein
2.5g
· 5% DV
Fat
5g
· 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 60% · Protein 7% · Fat 33%
Wafer cracker nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.23 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 20.6 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 2.5 g | 5% |
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 1 Serving of Wafer cracker?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 137 kcal |
| 1 piece (mini) | 5 g | 23 kcal |
| 2 piece (small) | 10 g | 46 kcal |
| 4 piece (medium) | 20 g | 91 kcal |
| 6 piece (large) | 30 g | 137 kcal |
| 8 piece (extra large) | 40 g | 183 kcal |
| 1 pack (small) | 45 g | 206 kcal |
| 1 pack (large) | 80 g | 366 kcal |
| 100 g | 100 g | 457 kcal |
Calculated from 457 calories per 100 g.
Frequently Asked Questions About Wafer cracker
What is a wafer cracker?
A wafer cracker is a thin, crisp savory snack made from baked sheets of dough. Some versions are plain, while others have seasoning or a savory filling between layers; it is distinct from the sweet, cream-filled wafers commonly eaten as dessert.
How is a wafer cracker different from a sweet wafer?
A wafer cracker is usually seasoned to taste savory and may be eaten with dips or cheese, while a sweet wafer typically contains a sweet filling. Both can have thin, crisp layers, but their flavors and usual serving occasions differ.
Is a wafer cracker baked or fried?
A wafer cracker is generally baked between heated surfaces rather than deep-fried. The thin dough cooks into crisp sheets, which may then be seasoned or joined with a filling, depending on the product.
Why does a wafer cracker have layers?
A wafer cracker has layers because thin baked sheets can be stacked, sometimes with a savory filling between them. The layers give it a light, crisp bite, but also make it more fragile than a dense, single-piece cracker.
What can you serve with a wafer cracker?
A wafer cracker pairs well with cheese, hummus, or a thick dip. Serve dips on the side rather than spreading them far in advance, since moisture can soften the delicate layers before you eat the cracker.
How should you store a wafer cracker after opening?
Store a wafer cracker in an airtight container or reseal its package, keeping it in a cool, dry cupboard. Exposure to air and humidity quickly dulls its crisp texture, so avoid leaving the opened pack on the counter.
Can you freeze a wafer cracker?
Freezing a wafer cracker is usually unnecessary and can make its texture less crisp after thawing, as moisture collects on the thin layers. Keep it sealed in a dry place instead, and use the opened package while it still tastes fresh.
Can you make wafer crackers at home?
You can make wafer crackers at home, but getting thin, even sheets is easier with a wafer iron or a suitable press. Bake the sheets until crisp, let them cool fully, then season them or layer them with a savory filling.
Can wafer crackers be used for appetizers?
Yes, wafer crackers can serve as a crisp base for small appetizers, but their fragile layers may break under heavy toppings. Choose a light spread or a small piece of cheese, and assemble them just before serving so they do not turn soggy.
Are wafer crackers a good snack for weight loss?
Wafer crackers can fit into a weight-loss eating plan, but their light, crisp texture can make portions easy to underestimate. Set aside a serving rather than eating from the packet, and pair it with a filling food such as cheese or hummus.
Wafer cracker Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.02mg · 6% DV
Folate
18.6µg · 5% DV
Vitamin E
0.63mg · 4% DV
Minerals
Selenium
6.6µg · 12% DV
Sodium
207mg · 9% DV
Manganese
0.19mg · 8% DV
Copper
0.05mg · 6% DV
Potassium ⭐
44mg · 1% DV
Wafer cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wafer cracker
To burn the 137 calories in 1 serving (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 Wafer cracker?
A wafer cracker is a savoury snack made from thin, layered dough baked until crisp. It is usually lightly salted, with a dry, delicate crunch; some versions are seasoned for a stronger flavour. Enjoy it on its own between meals, pack it for a snack, or serve it alongside soup or a dip. Cheese spreads, hummus and sliced vegetables make easy partners. Nutritionally, it is mainly a refined-grain, carbohydrate-rich snack, with relatively little fibre or protein. If you want a more filling snack, keep the cracker portion modest and pair it with a protein-rich dip or fresh vegetables.
How Nutritious Is Wafer cracker?
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 Wafer cracker 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 cracker Contain Allergens?
Contains these allergens:
Which Diets Is Wafer cracker 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 cracker Fat Profile
SATURATED
1.23g
MONOUNSATURATED
1.86g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 40.5:1
Above the ideal 4:1 (40.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.