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Pistachio wafer Calories
Sweet, crispy wafer layers with pistachio cream filling
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pistachio wafer (30 g) has 156 calories. That works out to 520 calories per 100 g. It contains 18 g of carbs, 2 g of protein, 8.4 g of fat and 0.8 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Pistachio wafer Nutrition Facts
Selected: 1 piece (medium) · 30 g
156
KCAL / 30G
Carbs
18g
· 7% DV
Protein
2g
· 4% DV
Fat
8.4g
· 11% 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 46% · Protein 5% · Fat 49%
Pistachio wafer nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.06 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 2 g | 4% |
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 Medium Pistachio wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 156 kcal |
| 1 piece (small) | 15 g | 78 kcal |
| 1 slice (thin) | 20 g | 104 kcal |
| 1 slice (thick) | 35 g | 182 kcal |
| 1 piece (large) | 50 g | 260 kcal |
| 2 piece (double) | 60 g | 312 kcal |
| 100 g | 100 g | 520 kcal |
| 1 pack (whole) | 100 g | 520 kcal |
Calculated from 520 calories per 100 g.
Frequently Asked Questions About Pistachio wafer
What is a pistachio wafer made of?
A pistachio wafer is made from thin, crisp wafer sheets layered with a sweet pistachio cream filling. Recipes vary, and the filling may also include sugar, vegetable fats, and flavorings.
Does a pistachio wafer contain real pistachios?
Some pistachio wafers contain ground pistachios, while others rely more on pistachio flavoring or use only a small amount of nuts. The pistachio content varies between products.
Why does a pistachio wafer go soft?
A pistachio wafer goes soft when its crisp layers absorb moisture from the air. Leaving the wrapper open or keeping the wafer in a humid place can quickly affect its texture.
How should you store a pistachio wafer after opening?
Keep an opened pistachio wafer in an airtight container in a cool, dry place. A refrigerator can expose it to moisture and affect its crispness, so follow the package’s storage directions if provided.
How is a pistachio wafer made?
Thin wafer sheets are baked, cooled, and layered with pistachio cream to make a pistachio wafer. The filling has to be spread without making the crisp sheets soggy.
What can you make with a pistachio wafer?
You can crumble a pistachio wafer over ice cream, pudding, or a bowl of yogurt for a crisp, sweet topping. Add it just before serving so the crumbs do not absorb moisture and soften.
Can you freeze a pistachio wafer?
Freezing a pistachio wafer is usually unnecessary and may affect its crisp texture when it thaws. Condensation after removal from the freezer can soften the wafer layers, so keeping it sealed in a dry cupboard is generally better.
Does a pistachio wafer melt in hot weather?
The cream in a pistachio wafer can soften in warm conditions, making the layers sticky or prone to shifting. Chocolate-coated varieties are especially sensitive, so keep the wafer away from direct sun and heat.
Is a pistachio wafer a good snack before a workout?
A pistachio wafer can provide quick energy from its carbohydrates, but it is a sweet treat rather than a substantial pre-workout snack. For a longer-lasting option, pair it with a food that provides protein.
Can people with diabetes eat a pistachio wafer?
A pistachio wafer is a sweet food that can raise blood glucose, and the effect depends partly on the portion and the rest of the meal. If you have diabetes, fit it into your individual meal plan.
Pistachio wafer Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B1
0.04mg · 3% DV
B5
0.15mg · 3% DV
B3
0.39mg · 2% DV
Minerals
Copper
0.05mg · 6% DV
Manganese
0.09mg · 4% DV
Phosphorus
20mg · 3% DV
Sodium
54mg · 2% DV
Potassium ⭐
51mg · 2% DV
Pistachio wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pistachio wafer
To burn the 156 calories in 1 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 Pistachio wafer?
Pistachio wafer is a packaged sweet made with thin, crisp wafer sheets and a pistachio-flavoured cream filling. Recipes and the amount of pistachio can vary between brands, so the name does not necessarily mean the filling is made mostly from nuts.
The wafer has a light crunch, while the centre is smooth and sweet. It is commonly enjoyed as a small snack or alongside tea or coffee, rather than as part of a meal. It is energy-dense and provides little fibre; 100 g contains 520 calories. A modest piece works well with unsweetened tea or coffee if you want a sweet bite without making it the centre of your snack.
How Nutritious Is Pistachio 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 Pistachio wafer Processed?
NOVA 4
Ultra-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 Pistachio wafer Contain Allergens?
Contains these allergens:
Which Diets Is Pistachio 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
Pistachio wafer Fat Profile
SATURATED
3.9g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.35g
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.