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Whole wheat wafer Calories
Whole wheat, lightly sweet, crisp
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat wafer (12 g) has 52 calories. That works out to 430 calories per 100 g. It contains 8.9 g of carbs, 1.1 g of protein, 1.3 g of fat and 0.8 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Whole wheat wafer Nutrition Facts
Selected: 1 piece (medium) · 12 g
52
KCAL / 12G
Carbs
8.9g
· 3% DV
Protein
1.1g
· 2% DV
Fat
1.3g
· 2% 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 69% · Protein 9% · Fat 22%
Whole wheat wafer nutrition facts table · 1 piece (medium) (12 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 38 mg | 2% |
| Total carbohydrate | 8.9 g | 3% |
| Fiber | 0.8 g | 3% |
| Protein | 1.1 g | 2% |
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 Whole wheat wafer?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 12 g | 52 kcal |
| ½ piece (half) | 6 g | 26 kcal |
| 1 piece (small) | 8 g | 34 kcal |
| 1 piece (large) | 18 g | 77 kcal |
| 2 piece (double) | 24 g | 103 kcal |
| 1 serving (small) | 30 g | 129 kcal |
| 3 piece (triple) | 36 g | 155 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Whole wheat wafer
What is a whole wheat wafer?
A whole wheat wafer is a thin, crisp baked sheet made with whole wheat flour and usually lightly sweetened. It can be eaten on its own or used as a crunchy base or layer in desserts.
How is a whole wheat wafer different from a regular wafer?
A whole wheat wafer uses whole wheat flour rather than relying only on refined flour. That gives it a more pronounced grain flavor and can make its texture denser; sweetness and crispness vary between products.
What is a whole wheat wafer made from?
A whole wheat wafer is made from a thin batter or dough based on whole wheat flour. Recipes and packaged products can differ in their other ingredients, so the exact formula is not the same for every wafer.
Can you make an ice cream sandwich with a whole wheat wafer?
Yes, a whole wheat wafer can hold a scoop of ice cream as a crisp sandwich. Assemble it just before serving, since moisture from the ice cream quickly softens the wafer, especially if it sits for a while.
Why does a whole wheat wafer go soft?
A whole wheat wafer goes soft when it absorbs moisture from humid air or wet toppings. Leaving the package open is a common cause; once softened, it will not have the same crisp texture, even if its flavor remains.
How should you store a whole wheat wafer?
Store a whole wheat wafer in a tightly sealed container in a cool, dry place. Keep it away from steam and damp toppings, and reseal the package promptly after opening to protect its crisp texture.
What can you serve with a whole wheat wafer?
A whole wheat wafer pairs well with ice cream, fresh fruit, or a creamy dessert. Add moist toppings only shortly before serving so the wafer stays crisp rather than absorbing liquid and becoming soft.
Can you crush a whole wheat wafer for a dessert topping?
Yes, you can crush a whole wheat wafer and use the pieces as a crunchy topping for pudding, yogurt, or ice cream. Add them at the end; stirring them in early lets moisture soften the crumbs.
Can people with diabetes eat a whole wheat wafer?
People with diabetes may be able to include a whole wheat wafer in a planned portion, but whole wheat flour does not prevent its carbohydrates from affecting blood sugar. Ask your clinician or dietitian how it fits your individual meal plan.
Is a whole wheat wafer a good snack for children?
A whole wheat wafer can be an occasional snack for children who can safely manage its crisp texture. Supervise younger children while they eat, and serve it in small pieces if a large, brittle sheet is difficult for them to handle.
Whole wheat wafer Vitamins & Minerals
Vitamins
B3
0.58mg · 4% DV
B1
0.04mg · 3% DV
Biotin
0.48µg · 2% DV
B5
0.07mg · 1% DV
Minerals
Manganese
0.23mg · 10% DV
Selenium
2.88µg · 5% DV
Phosphorus
31mg · 4% DV
Copper
0.03mg · 3% DV
Sodium
38mg · 2% DV
Potassium ⭐
31mg · 1% DV
Whole wheat wafer Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat wafer
To burn the 52 calories in 1 piece (medium) (12 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 Whole wheat wafer?
A whole wheat wafer is a thin, crisp sheet made by baking a lightly sweet batter, with whole wheat flour giving it a more grain-forward flavour. In Turkey, kağıt helva is commonly sold as a simple, crunchy snack; this whole-wheat version keeps that familiar format while tasting a little heartier.
It is often eaten plain with tea or used to add crunch to ice cream. The wafer is mainly a source of carbohydrates, with some fibre from the whole grain, so it works well as a small snack rather than a filling meal. Pair it with fruit or yoghurt if you’d like something more sustaining.
How Nutritious Is Whole wheat wafer?
Nutrient density
Medium
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
Medium
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 Whole wheat 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 Whole wheat wafer Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat wafer Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat wafer Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.