Grains And Cereals • Deep Nutrition Analytics
Cookies, chocolate wafers
Cookies, chocolate wafers is a grains and cereals providing 433 kcal per 100g serving, primarily fueled by carbohydrates (72.7g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Copper at 51% of the standard daily value (0.463 mg). A higher calorie density (4.3 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 6.6 g
- Carbohydrates
- 72.7 g
- Fat
- 14.2 g
- Fiber
- 3.4 g
Carbohydrate Quality & Sustained Energy
Cookies, chocolate wafers delivers 72.7g of carbohydrates balanced with 3.4g of fiber, yielding 69.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Fiber, total dietary | 3.4 g |
| Energy | 1810 kJ |
| Total Sugars | 37.4 g |
| Carbohydrate, by difference | 72.7 g |
| Protein | 6.6 g |
| Total lipid (fat) | 14.2 g |
| Energy | 433 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.5 mg |
| Manganese | 0.7 mg |
| Sodium | 580 mg |
| Iron | 4 mg |
| Magnesium | 53 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.7 mg |
| Vitamin A, RAE | 3 µg |
| Vitamin K (phylloquinone) | 2.4 µg |
| Vitamin A, IU | 10 IU |
| Vitamin B-6 | 0.1 mg |
| Vitamin B-12 | 0.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 580 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 0.7 mg |
| Iron, Fe | 4 mg |
| Magnesium, Mg | 53 mg |
| Phosphorus, P | 132 mg |
| Calcium, Ca | 31 mg |
| Potassium, K | 210 mg |
| Zinc, Zn | 1.1 mg |
| Selenium, Se | 5.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 3 µg |
| Folate, food | 8 µg |
| Folate, total | 47 µg |
| Lutein + zeaxanthin | 13 µg |
| Caffeine | 10 mg |
| Theobromine | 354 mg |
| Choline, total | 14.3 mg |
| Folic acid | 39 µg |
| Folate, DFE | 75 µg |
| Ash | 2 g |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.2 g |
| Alanine | 0.2 g |
| Glutamic acid | 1.8 g |
| Glycine | 0.2 g |
| Proline | 0.6 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Cholesterol | 2 mg |
| Niacin | 2.9 mg |
| Isoleucine | 0.3 g |
| Leucine | 0.4 g |
| Lysine | 0.3 g |
| Cystine | 0.1 g |
| Valine | 0.3 g |
| Arginine | 0.3 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.3 g |
| Water | 4.5 g |
| MUFA 20:1 | 0 g |
| Pantothenic acid | 0.4 mg |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0.1 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 1.1 g |
| MUFA 18:1 | 4.8 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 0.3 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| Fatty acids, total monounsaturated | 4.9 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| Fatty acids, total saturated | 4.2 g |
| SFA 8:0 | 0.1 g |
| SFA 12:0 | 0.8 g |
| SFA 14:0 | 0.3 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4 mg of dietary iron (22% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- oz28 g
- cup, crumbs112 g
- wafer6 g
Compare Cookies, chocolate wafers with Category Peers
Cookies, chocolate wafers vs Cookies, oatmeal, soft, with raisins
Compared to Cookies, oatmeal, soft, with raisins, Cookies, chocolate wafers has 3% more fiber and 1% higher calories per 100g.
Cookies, chocolate wafers vs Cookies, molasses
Compared to Cookies, molasses, Cookies, chocolate wafers has 240% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Cookies, chocolate wafers?
A standard 100-gram serving of Cookies, chocolate wafers contains 433 calories (1812 kJ), alongside 6.6g of protein, 72.7g of carbohydrates, and 14.2g of fat.
In common serving sizes:- 28g (oz): ~123 kcal
- 112g (cup, crumbs): ~485 kcal
- 6g (wafer): ~26 kcal
Is Cookies, chocolate wafers suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 69.3g of net carbs per 100g (72.7g total carbs minus 3.4g fiber), consuming Cookies, chocolate wafers will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Cookies, chocolate wafers?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cookies, chocolate wafers are:
- Copper: 0.463 mg (51% of your daily value)
- Manganese: 0.696 mg (30% of your daily value)
- Sodium: 580 mg (25% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172714).