Cookies, vanilla wafers, lower fat
Whole food · Baked Products
Photo: Wikipedia
These are classic, crisp, golden cookies with a delicate, buttery vanilla flavor and a satisfyingly light, crumbly texture that melts in your mouth. Nutritionally, they are a high-carbohydrate, moderate-fat treat, with a significant portion of their energy coming from added sugars.
Calorie split: 4% protein · 65% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love them for their nostalgic, comforting vanilla flavor and the way their crisp texture perfectly complements creamy puddings or ice cream. They are a beloved, simple staple in American pantries for both snacking and baking.
⚠️ Watch-outs & how to enjoy it better
Their high sugar content (37.5g per 100g) can lead to rapid blood-sugar spikes, and they offer limited nutritional density. To counteract this, pair a few cookies with a source of protein or healthy fat (like a handful of nuts or a glass of milk) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides quick energy from carbohydrates
- Offers a small amount of dietary fiber
- Can satisfy a sweet craving with a defined portion
- Often used as a versatile base in no-bake desserts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Nilla Wafer brand name is a portmanteau of 'vanilla' and 'wafers,' and the cookie was originally developed as a companion for banana pudding.
Full nutrition (USDA data · scales with serving)
| Water | 5.1 g |
| Energy | 441 kcal |
| Energy | 1845 kj |
| Protein | 5.0 g |
| Total lipid (fat) | 15.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 73.6 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 37.5 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 388 mg |
| Zinc, Zn | 0.36 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 11.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.32 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 60.0 ug |
| Folic acid | 51.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 96.0 ug |
| Choline, total | 27.6 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 30.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 41.0 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.5 g |
| Fatty acids, total monounsaturated | 6.5 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.9 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 51.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.17 g |
| Isoleucine | 0.21 g |
| Leucine | 0.36 g |
| Lysine | 0.23 g |
| Methionine | 0.10 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.24 g |
| Tyrosine | 0.16 g |
| Valine | 0.24 g |
| Arginine | 0.22 g |
| Histidine | 0.11 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.17 g |
| Proline | 0.44 g |
| Serine | 0.29 g |
FAQ
Are vanilla wafers the same as ladyfingers?
No. Vanilla wafers are thin, crisp, and buttery, while ladyfingers are dry, spongy, egg-based biscuits used in tiramisu and charlottes.
Can I use them for a pie crust?
Yes, they are excellent for no-bake pie crusts. Crush them finely and mix with melted butter to form a base for cream pies or cheesecakes.
Why are they called 'lower fat'?
The 'lower fat' designation typically means they contain at least 25% less fat than the standard version, often achieved by using different oils or modifying the recipe.
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 4.41 kcal/g · 5% calories from protein · 1.9 g fiber · 37.5 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: 4.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.