Cookies, vanilla wafers, higher fat
Whole food · Baked Products
Photo: Wikipedia
These are classic, round, buttery vanilla wafers with a delicate, crumbly texture and a sweet, vanilla-forward flavor. They are a staple in American pantries, known for their golden hue and satisfying snap. Nutritionally, they are a high-carb, high-sugar treat, providing quick energy but little protein or fiber.
💚 Why it's loved
People love them for their simple, nostalgic sweetness and their perfect role as the crunchy, creamy layer in banana pudding. Their mild vanilla flavor and crisp texture make them an ideal, crowd-pleasing canvas for dips, ice cream, or just eating by the handful.
⚠️ Watch-outs & how to enjoy it better
Their high sugar and refined carb content can lead to blood-sugar spikes and crashes, offering little satiety. They contain common allergens like wheat (gluten) and may be produced in facilities with milk, soy, or nuts. To enjoy mindfully, pair a few wafers with a source of protein or fat (like Greek yogurt or a handful of nuts) to slow sugar absorption and increase fullness.
Key benefits
- Quick source of energy from carbohydrates
- Convenient, shelf-stable snack
- Versatile base for no-bake desserts
- Provides a small amount of iron and B vitamins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The most famous brand, Nilla Wafers, was originally called 'Vanilla Wafers' until the brand shortened it in 1967, and the name became so iconic that 'Nilla' is often used generically for any vanilla wafer.
Full nutrition (scales with serving)
| Water | 5.0 g |
| Energy | 455 kcal |
| Energy | 1903 kj |
| Protein | 4.9 g |
| Total lipid (fat) | 16.4 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 72.6 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 35.1 g |
| Sucrose | 32.5 g |
| Glucose | 0.86 g |
| Fructose | 0.94 g |
| Lactose | 0.77 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 36.5 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 88.0 mg |
| Potassium, K | 99.0 mg |
| Sodium, Na | 325 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.29 mg |
| Selenium, Se | 5.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.32 mg |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 83.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 108 ug |
| Choline, total | 11.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.39 mg |
| Tocopherol, gamma | 7.7 mg |
| Tocopherol, delta | 2.1 mg |
| Tocotrienol, alpha | 0.20 mg |
| Tocotrienol, beta | 0.82 mg |
| Tocotrienol, gamma | 0.26 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 29.0 ug |
| Vitamin K (Dihydrophylloquinone) | 3.4 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.05 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.7 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.4 g |
| MUFA 18:1 c | 3.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 6.7 g |
| PUFA 18:2 | 6.0 g |
| PUFA 18:2 n-6 c,c | 5.9 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.75 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.71 g |
| PUFA 18:3 n-6 c,c,c | 0.04 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.60 g |
| Fatty acids, total trans-monoenoic | 0.54 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.54 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 9.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.15 g |
| Isoleucine | 0.18 g |
| Leucine | 0.38 g |
| Lysine | 0.12 g |
| Methionine | 0.10 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.11 g |
| Valine | 0.20 g |
| Arginine | 0.20 g |
| Histidine | 0.10 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.26 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.19 g |
| Proline | 0.87 g |
| Serine | 0.28 g |
| Hydroxyproline | 0.00 g |
FAQ
Are vanilla wafers the same as ladyfingers?
No. Ladyfingers are lighter, sponge-like biscuits often used in tiramisu, while vanilla wafers are denser, crispier, and butter-flavored.
Can I use them as a gluten-free option?
Standard vanilla wafers contain wheat flour. You must seek out specifically labeled gluten-free brands for a safe alternative.
How long do they stay fresh?
Once opened, store in an airtight container to maintain crispness. They can last for several weeks at room temperature.