Food · Baked Products
Vanilla wafers nutrition facts
A typical portion of vanilla wafers (1 cup, crumbs; 80 g, cookies, lower fat) has 350 calories and 4g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 441 calories (cookies, lower fat) to 455 (cookies, higher fat).
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, vanilla wafers, lower fat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5g
- more than 39% of 8,218 USDA reference foods
- Calories per 100 g
- 441
- more than 90% of reference foods
- Sodium per 100 g
- 388mg
- more than 78% of reference foods
1 cup, crumbs weighs 80 g in USDA's record for Cookies, vanilla wafers, lower fat (FDC 174973).
Where the calories come from: 65% carbohydrate, 30% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Riboflavin0.3 mg in 1 cup, crumbs (80 g), 20% of the Daily Value
- Folate77 µg DFE in 1 cup, crumbs (80 g), 19% of the Daily Value
- Thiamin0.2 mg in 1 cup, crumbs (80 g), 18% of the Daily Value
- Selenium9.0 µg in 1 cup, crumbs (80 g), 16% of the Daily Value
- Niacin2.5 mg in 1 cup, crumbs (80 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 174973), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of vanilla wafers USDA describes
Cookies, higher fat has the most calories per 100 g (455); the fewest: Cookies, lower fat (441)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cookies, vanilla wafers, lower fat | 441 | 5 g | 15.2 g | 388 mg |
| Cookies, vanilla wafers, higher fat | 455 | 4.9 g | 16.4 g | 325 mg |
Every nutrient in this record (86)
The portion is 1 cup, crumbs (80 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.00 g | 5.00 g | 8% |
| Total lipid (fat) | 12.2 g | 15.2 g | 16% |
| Carbohydrate, by difference | 58.9 g | 73.6 g | 21% |
| Ash | 0.88 g | 1.10 g | |
| Energy | 353 kcal | 441 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 4.08 g | 5.10 g | |
| Total Sugars | 30.0 g | 37.5 g | |
| Fiber, total dietary | 1.52 g | 1.90 g | 5% |
| Cholesterol | 40.8 mg | 51.0 mg | 14% |
| Fatty acids, total saturated | 3.07 g | 3.84 g | 15% |
| Fatty acids, total monounsaturated | 5.24 g | 6.54 g | |
| Fatty acids, total polyunsaturated | 3.11 g | 3.89 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 38.4 mg | 48.0 mg | 3% |
| Iron, Fe | 1.90 mg | 2.38 mg | 11% |
| Magnesium, Mg | 11.2 mg | 14.0 mg | 3% |
| Phosphorus, P | 83.2 mg | 104 mg | 7% |
| Potassium, K | 77.6 mg | 97.0 mg | 2% |
| Sodium, Na | 310 mg | 388 mg | 13% |
| Zinc, Zn | 0.29 mg | 0.36 mg | 3% |
| Copper, Cu | 0.080 mg | 0.10 mg | 9% |
| Manganese, Mn | 0.21 mg | 0.26 mg | 9% |
| Selenium, Se | 9.04 µg | 11.3 µg | 16% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 6.40 µg | 8.00 µg | |
| Vitamin A, RAE | 6.40 µg | 8.00 µg | 1% |
| Carotene, beta | 0.80 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.18 mg | 0.23 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0.80 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 32.8 µg | 41.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.22 mg | 0.28 mg | 18% |
| Riboflavin | 0.26 mg | 0.32 mg | 20% |
| Niacin | 2.48 mg | 3.11 mg | 16% |
| Pantothenic acid | 0.33 mg | 0.41 mg | |
| Vitamin B-6 | 0.058 mg | 0.073 mg | 3% |
| Folate, total | 48.0 µg | 60.0 µg | |
| Vitamin B-12 | 0.10 µg | 0.13 µg | 4% |
| Choline, total | 22.1 mg | 27.6 mg | 4% |
| Vitamin K (phylloquinone) | 4.80 µg | 6.00 µg | 4% |
| Folic acid | 40.8 µg | 51.0 µg | |
| Folate, food | 7.20 µg | 9.00 µg | |
| Folate, DFE | 76.8 µg | 96.0 µg | 19% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.054 g | 0.068 g | |
| Threonine | 0.14 g | 0.17 g | |
| Isoleucine | 0.17 g | 0.21 g | |
| Leucine | 0.29 g | 0.36 g | |
| Lysine | 0.18 g | 0.23 g | |
| Methionine | 0.084 g | 0.10 g | |
| Cystine | 0.088 g | 0.11 g | |
| Phenylalanine | 0.19 g | 0.24 g | |
| Tyrosine | 0.13 g | 0.16 g | |
| Valine | 0.20 g | 0.24 g | |
| Arginine | 0.18 g | 0.22 g | |
| Histidine | 0.085 g | 0.11 g | |
| Alanine | 0.15 g | 0.19 g | |
| Aspartic acid | 0.24 g | 0.30 g | |
| Glutamic acid | 1.07 g | 1.33 g | |
| Glycine | 0.13 g | 0.17 g | |
| Proline | 0.36 g | 0.44 g | |
| Serine | 0.23 g | 0.29 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.048 g | 0.060 g | |
| SFA 16:0 | 1.80 g | 2.24 g | |
| SFA 18:0 | 1.23 g | 1.54 g | |
| MUFA 18:1 | 5.21 g | 6.51 g | |
| PUFA 18:2 | 2.90 g | 3.63 g | |
| PUFA 18:3 | 0.18 g | 0.23 g | |
| PUFA 20:4 | 0.014 g | 0.017 g | |
| PUFA 22:6 n-3 (DHA) | 0.0040 g | 0.0050 g | |
| MUFA 16:1 | 0.025 g | 0.031 g | |
| PUFA 18:4 | 0.0016 g | 0.0020 g | |
| MUFA 20:1 | 0.0024 g | 0.0030 g | |
| PUFA 20:5 n-3 (EPA) | 0.0064 g | 0.0080 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174973: 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 vanilla wafers?
350 in 1 cup, crumbs (80 g) of cookies, lower fat; 441 to 455 per 100 g across USDA's descriptions.
How much protein is in vanilla wafers?
4g in 1 cup, crumbs; 5 g per 100 g.
How much sodium is in vanilla wafers?
310mg in 1 cup, crumbs; 388 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