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Whole wheat wafer bread Calories
Thin, crisp bread made from whole wheat flour
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Whole wheat wafer bread (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 14 g of carbs, 2.4 g of protein, 0.7 g of fat and 1.6 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat wafer bread Nutrition Facts
Selected: 2 slice (medium) · 20 g
74
KCAL / 20G
Carbs
14g
· 5% DV
Protein
2.4g
· 5% DV
Fat
0.7g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Whole wheat wafer bread nutrition facts table · 2 slice (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 80 mg | 3% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 2.4 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 2 Slices of Whole wheat wafer bread?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (medium) | 20 g | 74 kcal |
| 1 slice (thin) | 8 g | 30 kcal |
| 1 piece (small) | 12 g | 44 kcal |
| 1 piece (medium) | 20 g | 74 kcal |
| 3 slice (large) | 30 g | 111 kcal |
| 1 piece (large) | 35 g | 130 kcal |
| 5 slice (jumbo) | 50 g | 185 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Whole wheat wafer bread
What is whole wheat wafer bread?
Whole wheat wafer bread is a thin, crisp bread made with whole wheat flour, not a sweet dessert wafer. It is usually eaten plain or topped with spreads and other foods, much like a crispbread.
What are the best toppings for whole wheat wafer bread?
Whole wheat wafer bread works well with toppings such as hummus, avocado, nut butter, cheese, or sliced vegetables. Add moist toppings just before eating, since they can soften the crisp bread if left on for long.
Is whole wheat wafer bread good for weight loss?
Whole wheat wafer bread does not cause weight loss by itself. Its crisp, light texture may be less filling than a meal built around protein and vegetables, so pair it with filling toppings rather than relying on it alone.
How should you store whole wheat wafer bread after opening?
Store whole wheat wafer bread in a tightly sealed container in a cool, dry place. Exposure to humidity makes the thin slices lose their crunch, so close the package promptly and keep it away from steam and damp cupboards.
Can whole wheat wafer bread be used instead of sandwich bread?
Yes, whole wheat wafer bread can stand in for sandwich bread when you want an open-faced snack or light meal. It is brittle and does not fold like soft bread, so use a modest amount of topping and eat it soon after assembling.
How is whole wheat wafer bread made?
Whole wheat wafer bread is made by baking a thin mixture based on whole wheat flour into crisp sheets or slices. The packaged product is processed; its crisp texture comes from the way the dough is formed and baked.
Is whole wheat wafer bread better than rice cakes?
Whole wheat wafer bread and rice cakes are different crisp snacks, and neither is automatically better for everyone. Whole wheat wafer bread is made with wheat, while rice cakes are rice-based; compare how each tastes and what you plan to eat with it.
Can whole wheat wafer bread raise blood sugar?
Yes, whole wheat wafer bread can raise blood sugar because it contains carbohydrates. Whole wheat flour does not make it carbohydrate-free; if you have diabetes, follow your individual meal plan and consider what you eat alongside it.
Can you freeze whole wheat wafer bread?
Yes, you can freeze whole wheat wafer bread in an airtight package, though thawing may reduce its crispness. Let it thaw while sealed to limit moisture exposure, then briefly warm it if you want to restore some crunch.
Why does whole wheat wafer bread crumble so easily?
Whole wheat wafer bread crumbles easily because it is baked into thin, dry, crisp slices rather than a soft, flexible loaf. Handle it gently and add toppings on a plate instead of trying to fold or roll it.
Whole wheat wafer bread Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.9mg · 6% DV
Biotin
1.2µg · 4% DV
B5
0.18mg · 4% DV
Minerals
Manganese
0.54mg · 23% DV
Selenium
5.6µg · 10% DV
Copper
0.06mg · 7% DV
Phosphorus
44mg · 6% DV
Sodium
80mg · 3% DV
Potassium ⭐
46mg · 1% DV
Whole wheat wafer bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat wafer bread
To burn the 74 calories in 2 slice (medium) (20 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 bread?
Whole wheat wafer bread is a thin, crisp bread baked from whole wheat flour. Its dry, light sheets are quite different from sweet dessert wafers, and make it handy to keep in the cupboard for a quick meal or snack.
It works well at breakfast or as a simple snack, topped with cheese, hummus, nut butter or sliced vegetables. You can also serve it alongside soup or salad in place of ordinary bread. It is mainly a source of carbohydrates, with 8 g of fibre per 100 g. For a more filling but still light topping, add vegetables and a modest portion of a protein-rich spread or cheese.
How Nutritious Is Whole wheat wafer bread?
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 bread 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 bread Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat wafer bread 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 bread Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.