USDA Standard Reference · Baked Products
Cookies, vanilla wafers, lower fat
Nutrition facts per 100g, sourced verbatim from USDA FoodData Central (FDC ID 174973).
- 441
- Calories
- 5.0g
- Protein
- 73.6g
- Carbs
- 15.2g
- Fat
Cookies, vanilla wafers, lower fat contains 441 calories per 100g, according to the USDA FoodData Central database. It provides 5.0g of protein, 15.2g of fat, and 73.6g of carbohydrates per 100g. Dietary fiber: 1.9g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
What This Food Tells Us
Cookies, vanilla wafers, lower fat is catalogued in the USDA FoodData Central database under FDC ID 174973 as a usda standard reference entry, belonging to the "Baked Products" food group. Each 28.35g serving delivers 441 calories, broken down into 5.0g protein, 15.2g fat, and 73.6g carbohydrates. This macronutrient profile shapes how the food contributes to daily energy needs and fits into different eating patterns.
Looking deeper at the nutrient density, this item provides 1.9g of dietary fiber (7% of the 28g daily reference) per 100g alongside 37.5g of total sugars and 388mg of sodium (17% of the 2,300mg daily limit). By calorie share, protein supplies 5%, fat 31%, and carbohydrates 67% of total energy, useful when matching a food to goals like muscle building, weight management, or blood-sugar balance.
The per-100g standardization above lets you evaluate this food against any dietary framework, from Mediterranean to ketogenic. All figures originate from USDA laboratory analysis or manufacturer-submitted label data under the FDC USDA Standard Reference program. USDA stores values at a 100g standardization to enable apples-to-apples comparison; this page surfaces both the per-serving FDA-label values (matching the package) and the per-100g basis when they differ. Use the Similar Foods section below to see 6 nutritionally comparable items, or browse the full "Baked Products" category for context. For a broader view, the nutrition guides linked below explain how to read daily values, compare foods fairly, and spot hidden sugars that routine label reading misses.
Nutritional Value at a Glance
At 441 calories per 100g, Cookies, vanilla wafers, lower fat gets 5% of its calories from protein , 31% from fat , and 67% from carbohydrates. This is a carbohydrate-dense food that can serve as a quick energy source.
With 1.9g of dietary fiber per 100g (7% DV), it contributes moderately to daily fiber intake.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list — always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Values per 100g
Macro Breakdown
441 kcal = 22% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Cookies, vanilla wafers, lower fat compares to Baked Products
Per 100 g, against the average across all baked products foods in USDA FoodData Central.
29% Higher in protein than 29% of baked products on record.
Category averages computed live across the USDA Baked Products group. Compare against a specific food →
Full Nutrient Breakdown
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 73.6 G | 0% |
| Energy | 441.0 KCAL | — |
| Fiber, total dietary | 1.9 G | 0% |
| Protein | 5.0 G | 0% |
| Total Sugars | 37.5 G | — |
| Total lipid (fat) | 15.2 G | 0% |
| Alcohol, ethyl | 0.0 G | — |
| Ash | 1.1 G | — |
| Caffeine | 0.0 MG | — |
| Energy | 1845.0 kJ | — |
| Theobromine | 0.0 MG | — |
| Water | 5.1 G | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.2 G | — |
| Arginine | 0.2 G | — |
| Aspartic acid | 0.3 G | — |
| Choline, total | 27.6 MG | — |
| Cystine | 0.1 G | — |
| Folate, DFE | 96.0 UG | — |
| Folate, food | 9.0 UG | — |
| Folate, total | 60.0 UG | — |
| Folic acid | 51.0 UG | — |
| Glutamic acid | 1.3 G | — |
| Glycine | 0.2 G | — |
| Histidine | 0.1 G | — |
| Isoleucine | 0.2 G | — |
| Leucine | 0.4 G | — |
| Lysine | 0.2 G | — |
| Methionine | 0.1 G | — |
| Niacin | 3.1 MG | — |
| Pantothenic acid | 0.4 MG | — |
| Phenylalanine | 0.2 G | — |
| Proline | 0.4 G | — |
| Riboflavin | 0.3 MG | — |
| Serine | 0.3 G | — |
| Thiamin | 0.3 MG | — |
| Threonine | 0.2 G | — |
| Tryptophan | 0.1 G | — |
| Tyrosine | 0.2 G | — |
| Valine | 0.2 G | — |
| Vitamin B-12 | 0.1 UG | — |
| Vitamin B-12, added | 0.0 UG | — |
| Vitamin B-6 | 0.1 MG | — |
| Vitamin C, total ascorbic acid | 0.0 MG | — |
| Vitamin E, added | 0.0 MG | — |
| Vitamin K (phylloquinone) | 6.0 UG | — |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 48.0 MG | 4% |
| Iron, Fe | 2.4 MG | 13% |
| Potassium, K | 97.0 MG | 2% |
| Sodium, Na | 388.0 MG | 17% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | — |
| Carotene, beta | 1.0 UG | — |
| Copper, Cu | 0.1 MG | — |
| Cryptoxanthin, beta | 1.0 UG | — |
| Lycopene | 0.0 UG | — |
| Magnesium, Mg | 14.0 MG | — |
| Manganese, Mn | 0.3 MG | — |
| Phosphorus, P | 104.0 MG | — |
| Retinol | 8.0 UG | — |
| Selenium, Se | 11.3 UG | — |
| Vitamin A, IU | 30 IU | — |
| Vitamin A, RAE | 8.0 UG | — |
| Vitamin D (D2 + D3) | 0.0 UG | — |
| Vitamin E (alpha-tocopherol) | 0.2 MG | — |
| Zinc, Zn | 0.4 MG | — |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 51.0 MG | 17% |
| Fatty acids, total saturated | 3.8 G | 0% |
| Fatty acids, total monounsaturated | 6.5 G | — |
| Fatty acids, total polyunsaturated | 3.9 G | — |
| MUFA 16:1 | 0.0 G | — |
| MUFA 18:1 | 6.5 G | — |
| MUFA 20:1 | 0.0 G | — |
| MUFA 22:1 | 0.0 G | — |
| PUFA 18:2 | 3.6 G | — |
| PUFA 18:3 | 0.2 G | — |
| PUFA 18:4 | 0.0 G | — |
| PUFA 20:4 | 0.0 G | — |
| PUFA 20:5 n-3 (EPA) | 0.0 G | — |
| PUFA 22:5 n-3 (DPA) | 0.0 G | — |
| PUFA 22:6 n-3 (DHA) | 0.0 G | — |
| SFA 10:0 | 0.0 G | — |
| SFA 12:0 | 0.0 G | — |
| SFA 14:0 | 0.1 G | — |
| SFA 16:0 | 2.2 G | — |
| SFA 18:0 | 1.5 G | — |
| SFA 4:0 | 0.0 G | — |
| SFA 6:0 | 0.0 G | — |
| SFA 8:0 | 0.0 G | — |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 41.0 UG | — |
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cookies, oatmeal, with raisins
Crackers, toast thins, low sodium
Cookies, chocolate, made with rice cereal
Archway Home Style Cookies, Sugar Free Oatmeal
Crackers, whole-wheat, low salt
Crackers, wheat, reduced fat
→ Compare Cookies, vanilla wafers, lower fat side-by-side with Cookies and Crackers
Frequently Asked Questions
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More in This Category
Other foods in Baked Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central October 2024 release. See our methodology.
Source: USDA FoodData Central (FDC ID 174973) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.