Food · Baked Products
Sugar wafer cookies nutrition facts
A typical portion of sugar wafer cookies (3 cookie; 29 g, chocolate-covered) has 150 calories and 1g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 526 calories (chocolate-covered) to 531 (with creme filling, sugar free).
Nutrition Facts
* 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 for Cookies, sugar wafer, chocolate-covered, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.5g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 526
- more than 95% of reference foods
- Sodium per 100 g
- 138mg
- more than 62% of reference foods
3 cookie weighs 29 g in USDA's record for Cookies, sugar wafer, chocolate-covered (FDC 174088).
Where the calories come from: 50% carbohydrate, 47% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of sugar wafer cookies USDA describes
With creme filling, sugar free has the most calories per 100 g (531); the fewest: Chocolate-covered (526)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cookies, sugar wafer, chocolate-covered | 526 | 3.5 g | 27.6 g | 138 mg |
| Cookies, sugar wafer, with creme filling, sugar free | 531 | 3.6 g | 28.6 g | 71 mg |
Every nutrient in this record (67)
The portion is 3 cookie (29 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.00 g | 3.45 g | 2% |
| Total lipid (fat) | 8.00 g | 27.6 g | 10% |
| Carbohydrate, by difference | 19.1 g | 66.0 g | 7% |
| Ash | 0.36 g | 1.24 g | |
| Energy | 153 kcal | 526 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 0.50 g | 1.73 g | |
| Total Sugars | 15.0 g | 51.7 g | |
| Fiber, total dietary | 0.99 g | 3.40 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 5.00 g | 17.2 g | 25% |
| Fatty acids, total monounsaturated | 1.41 g | 4.87 g | |
| Fatty acids, total polyunsaturated | 1.21 g | 4.18 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 0 mg | 0 mg | 0% |
| Iron, Fe | 0.36 mg | 1.24 mg | 2% |
| Magnesium, Mg | 13.1 mg | 45.0 mg | 3% |
| Phosphorus, P | 33.9 mg | 117 mg | 3% |
| Potassium, K | 90.2 mg | 311 mg | 2% |
| Sodium, Na | 40.0 mg | 138 mg | 2% |
| Zinc, Zn | 0.18 mg | 0.61 mg | 2% |
| Copper, Cu | 0.077 mg | 0.27 mg | 9% |
| Selenium, Se | 1.57 µg | 5.40 µg | 3% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0.29 µg | 1.00 µg | |
| Vitamin A, RAE | 0.29 µg | 1.00 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 2.16 mg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 1.16 µg | 4.00 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.027 mg | 0.094 mg | 2% |
| Riboflavin | 0.062 mg | 0.21 mg | 5% |
| Niacin | 0.19 mg | 0.64 mg | 1% |
| Vitamin B-6 | 0.014 mg | 0.048 mg | 1% |
| Folate, total | 4.35 µg | 15.0 µg | |
| Vitamin B-12 | 0.043 µg | 0.15 µg | 2% |
| Choline, total | 4.73 mg | 16.3 mg | 1% |
| Vitamin K (phylloquinone) | 2.00 µg | 6.90 µg | 2% |
| Folic acid | 2.90 µg | 10.0 µg | |
| Folate, food | 1.45 µg | 5.00 µg | |
| Folate, DFE | 6.67 µg | 23.0 µg | 2% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.0041 g | 0.014 g | |
| SFA 6:0 | 0.00058 g | 0.0020 g | |
| SFA 8:0 | 0.00058 g | 0.0020 g | |
| SFA 10:0 | 0.0012 g | 0.0040 g | |
| SFA 12:0 | 0.00087 g | 0.0030 g | |
| SFA 14:0 | 0.038 g | 0.13 g | |
| SFA 16:0 | 3.17 g | 10.9 g | |
| SFA 18:0 | 1.77 g | 6.11 g | |
| MUFA 18:1 | 1.40 g | 4.82 g | |
| PUFA 18:2 | 1.13 g | 3.89 g | |
| PUFA 18:3 | 0.084 g | 0.29 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.013 g | 0.045 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174088: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in sugar wafer cookies?
150 in 3 cookie (29 g) of chocolate-covered; 526 to 531 per 100 g across USDA's descriptions.
How much protein is in sugar wafer cookies?
1g in 3 cookie; 3.5 g per 100 g.
How much sodium is in sugar wafer cookies?
40mg in 3 cookie; 138 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov