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Whole Wheat Wafer Cookie

Whole Wheat Wafer Cookie

EverydaySweetened

A whole wheat wafer cookie is a crisp, layered baked good made primarily with whole wheat flour, offering more fiber and nutrients than traditional refined-flour wafers. While sweetened for palatability, its airy texture and mild nutty flavor profile make it a popular lower-glycemic snack option compared to dense cookies, often paired with coffee or used as a dessert base. The whole grain composition provides sustained energy release but still requires moderation due to added sugars.

Macro Impact

A 1 cookie serving contains 143 calories, 1g protein, 14g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 143 calories?
Walking3.5 mph, moderate pace
33 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
18 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1 cookie (30 g)
Amount per serving
Calories143
% Daily Value*
Total Fat8g
10%
Saturated Fat5g
26%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium90mg
4%
Total Carbohydrate14g
5%
Dietary Fiber5g
18%
Total Sugars8g
Includes Added Sugars8g
15%
Protein0.9g
Vitamin D0mcg
0%
Calcium18mg
1%
Iron0.9mg
5%
Potassium60mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
14 / 275 g
5%
Fiber
5 / 28 g
18%
Sugars
8 g
Added Sugars
8 / 50 g
15%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
1 g
Fat
Total Fat
8 / 78 g
10%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
1 / 23 g
3%
Saturated
5 / 23 g
22%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
2%
Leucine
0 / 3 g
2%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
1%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
3%
Tryptophan
0 / 0 g
3%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
1 / 30 mcg
2%
Cobalamin, B12
0 / 2 mcg
0%
Folate
9 / 400 mcg
2%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
18 / 1k mg
2%
Copper
0 / 1 mg
3%
Iron
1 / 13 mg
7%
Magnesium
18 / 370 mg
5%
Manganese
0 / 2 mg
15%
Phosphorous
45 / 700 mg
6%
Potassium
60 / 3k mg
2%
Selenium
3 / 55 mcg
5%
Sodium
90 / 2.3k mg
4%
Zinc
0 / 10 mg
2%
Chromium
1 / 30 mcg
3%
Molybdenum
2 / 45 mcg
4%
Iodine
1 / 150 mcg
0%
Chlorine
135 / 2.3k mg
6%
Other
Ethyl Alcohol
0 g
Water
1 g
Caffeine
0 mg
Choline
3 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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