USDA reference food

Cookie, vanilla wafer

Per 100 g, cookie, vanilla wafer has 460 calories, 5g of protein, 16g of fat and 2g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707981). It is one of 103 USDA descriptions of cookie.

FoodData Central 2707981, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories460

% Daily Value*

Total Fat 16g21%

Saturated Fat 4g21%

Trans Fat not declared

Cholesterol 10mg3%

Sodium 330mg14%

Total Carbohydrate 73g26%

Dietary Fiber 2g6%

Total Sugars 35g

Includes Added Sugars not declared

Protein 5g10%

Vitamin D 0mcg0%

Calcium 40mg3%

Iron 2.8mg16%

Potassium 100mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 4.9g; more than 38% of 8,218 USDA reference foods
Calories per 100 g: 455; more than 91% of reference foods
Fiber per 100 g: 1.6g; more than 65% of reference foods

What a portion gives you

Fiber 2g6%

Protein 5g10%

Potassium 100mg2%

Calcium 40mg3%

Iron 2.8mg16%

Sodium 330mg14%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707981); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate108 µg DFE in 100 g (100 g), 27% of the Daily Value
Riboflavin0.3 mg in 100 g (100 g), 24% of the Daily Value
Vitamin K29 µg in 100 g (100 g), 24% of the Daily Value
Thiamin0.3 mg in 100 g (100 g), 24% of the Daily Value
Niacin3.3 mg in 100 g (100 g), 21% of the Daily Value
Vitamin E2.3 mg in 100 g (100 g), 15% of the Daily Value
Selenium5.6 µg in 100 g (100 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2707981), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 63% carbohydrate, 32% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	455	91%
Protein	4.90 g	38%
Total fat	16.4 g	80%
Carbohydrate	72.6 g	93%
Fiber	1.60 g	65%
Total sugars	35.1 g	93%
Sodium	325 mg	74%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.90 g	4.90 g	10%
Total lipid (fat)	16.4 g	16.4 g	21%
Carbohydrate, by difference	72.6 g	72.6 g	26%
Energy	455 kcal	455 kcal
Alcohol, ethyl	0 g	0 g
Water	4.98 g	4.98 g
Total Sugars	35.1 g	35.1 g
Fiber, total dietary	1.60 g	1.60 g	6%
Cholesterol	9.00 mg	9.00 mg	3%
Fatty acids, total saturated	4.25 g	4.25 g	21%
Fatty acids, total monounsaturated	4.45 g	4.45 g
Fatty acids, total polyunsaturated	6.74 g	6.74 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	36.0 mg	36.0 mg	3%
Iron, Fe	2.79 mg	2.79 mg	16%
Magnesium, Mg	12.0 mg	12.0 mg	3%
Phosphorus, P	88.0 mg	88.0 mg	7%
Potassium, K	99.0 mg	99.0 mg	2%
Sodium, Na	325 mg	325 mg	14%
Zinc, Zn	0.36 mg	0.36 mg	3%
Copper, Cu	0.070 mg	0.070 mg	8%
Selenium, Se	5.60 µg	5.60 µg	10%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	0 µg	0 µg	0%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.27 mg	2.27 mg	15%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	1.00 µg	1.00 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.29 mg	0.29 mg	24%
Riboflavin	0.32 mg	0.32 mg	24%
Niacin	3.31 mg	3.31 mg	21%
Vitamin B-6	0.055 mg	0.055 mg	3%
Folate, total	83.0 µg	83.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	11.5 mg	11.5 mg	2%
Vitamin K (phylloquinone)	29.0 µg	29.0 µg	24%
Folic acid	35.0 µg	35.0 µg
Folate, food	48.0 µg	48.0 µg
Folate, DFE	108 µg	108 µg	27%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.0070 g	0.0070 g
SFA 6:0	0 g	0 g
SFA 8:0	0.0010 g	0.0010 g
SFA 10:0	0.0040 g	0.0040 g
SFA 12:0	0.0090 g	0.0090 g
SFA 14:0	0.052 g	0.052 g
SFA 16:0	2.69 g	2.69 g
SFA 18:0	1.35 g	1.35 g
MUFA 18:1	4.39 g	4.39 g
PUFA 18:2	5.97 g	5.97 g
PUFA 18:3	0.75 g	0.75 g
PUFA 20:4	0.010 g	0.010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.017 g	0.017 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.038 g	0.038 g
PUFA 20:5 n-3 (EPA)	0.0040 g	0.0040 g
MUFA 22:1	0.0020 g	0.0020 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2707981: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat cookie

USDA lists 103 preparations of cookie. The cookie page puts them side by side, per 100 g and per portion.

Compare every cookie preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov