Cookie, sugar wafer
Common food
A sugar wafer is a light, crispy, and airy biscuit made from thin, perforated sheets of dough sandwiched with a sweet, creamy filling, often vanilla-flavored. Its texture is a delightful contrast between the crunchy, melt-in-your-mouth wafer layers and the smooth, sugary center. Nutritionally, it is a high-energy, carbohydrate-dense treat, with over 70g of carbs and nearly 43g of sugar per 100g.
Calorie split: 3% protein · 56% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore sugar wafers for their nostalgic, simple sweetness and satisfying crunch, often evoking childhood memories. Their versatility shines in both standalone snacking and as a key component in layered desserts like icebox cakes.
⚠️ Watch-outs & how to enjoy it better
The very high sugar and refined carbohydrate content can cause rapid blood-sugar spikes, making it unsuitable for those managing diabetes or seeking sustained energy. To counteract this, pair a small portion with a source of protein or healthy fat (like a handful of nuts or a cheese stick) to slow digestion, and practice strict portion control by choosing single-serve packs.
Key benefits
- Quick source of energy due to high carbohydrate content
- Light and crispy texture makes it easy to eat and digest
- Long shelf life when stored properly
- Common ingredient in no-bake desserts and icebox cakes
- Provides a simple, satisfying sweet snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive grid pattern on wafers isn't just for looks; it comes from the iron plates used to bake them, which have holes to allow steam to escape for an even, crispy bake.
Full nutrition (USDA data · scales with serving)
| Water | 1.7 g |
| Energy | 502 kcal |
| Protein | 3.8 g |
| Total lipid (fat) | 23.2 g |
| Carbohydrate, by difference | 70.6 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 43.0 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 3.7 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 72.0 mg |
| Potassium, K | 117 mg |
| Sodium, Na | 103 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 3.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.12 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 77.0 ug |
| Folic acid | 75.0 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 129 ug |
| Choline, total | 1.2 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 25.0 ug |
| Vitamin E (alpha-tocopherol) | 2.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 9.0 mg |
| Theobromine | 77.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.9 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.53 g |
| SFA 14:0 | 0.38 g |
| SFA 16:0 | 9.0 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 7.7 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 7.6 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
What is the main difference between a sugar wafer and a regular cookie?
The key difference is texture and structure. A sugar wafer is made of multiple thin, crispy, perforated layers with a creamy filling, giving it a light, airy crunch. A regular cookie is typically a single, denser, and more solid piece of dough.
Can sugar wafers be used in gluten-free recipes?
Standard sugar wafers contain wheat flour and are not gluten-free. However, gluten-free versions made with alternative flours like rice or almond flour are available in specialty stores.
How should I store sugar wafers to keep them crisp?
Store them in a cool, dry place in an airtight container or their original sealed packaging. Exposure to humidity will cause them to lose their crispness and become stale.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 5.02 kcal/g · 3% calories from protein · 1.6 g fiber · 43.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.