Grains And Cereals • Deep Nutrition Analytics
Cookies, vanilla wafers, lower fat
Delivering 440 kcal per 100 grams, Cookies, vanilla wafers, lower fat functions as a grains and cereals with carbohydrates (73.6g) driving its core energy contribution. It contributes substantial micronutrient density, highlighted by Selenium at 21% of the standard daily value (11.3 µg). With 71.7g net carbohydrates and 5g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 5 g
- Carbohydrates
- 73.6 g
- Fat
- 15.2 g
- Fiber
- 1.9 g
Carbohydrate Quality & Sustained Energy
Cookies, vanilla wafers, lower fat delivers 73.6g of carbohydrates balanced with 1.9g of fiber, yielding 71.7g 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 | 1.9 g |
| Total Sugars | 37.5 g |
| Energy | 1840 kJ |
| Total lipid (fat) | 15.2 g |
| Carbohydrate, by difference | 73.6 g |
| Energy | 441 kcal |
| Protein | 5 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 11.3 µg |
| Sodium | 388 mg |
| Iron | 2.4 mg |
| Copper | 0.1 mg |
| Manganese | 0.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, IU | 30 IU |
| Vitamin A, RAE | 8 µg |
| Vitamin K (phylloquinone) | 6 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin B-6 | 0.1 mg |
| Vitamin B-12 | 0.1 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 388 mg |
| Calcium, Ca | 48 mg |
| Potassium, K | 97 mg |
| Zinc, Zn | 0.4 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 14 mg |
| Phosphorus, P | 104 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Selenium, Se | 11.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Retinol | 8 µg |
| Carotene, beta | 1 µg |
| Cryptoxanthin, beta | 1 µg |
| Folate, total | 60 µg |
| Lutein + zeaxanthin | 41 µg |
| Folic acid | 51 µg |
| Choline, total | 27.6 mg |
| Folate, DFE | 96 µg |
| Water | 5.1 g |
| Isoleucine | 0.2 g |
| Leucine | 0.4 g |
| Lysine | 0.2 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.3 g |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.4 mg |
| Ash | 1.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Folate, food | 9 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.2 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.2 g |
| Alanine | 0.2 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.2 g |
| Proline | 0.4 g |
| Cholesterol | 51 mg |
| Fatty acids, total saturated | 3.8 g |
| SFA 14:0 | 0.1 g |
| PUFA 22:6 n-3 (DHA) | 0 g |
| MUFA 16:1 | 0 g |
| PUFA 20:5 n-3 (EPA) | 0 g |
| Fatty acids, total monounsaturated | 6.5 g |
| Fatty acids, total polyunsaturated | 3.9 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 1.5 g |
| MUFA 18:1 | 6.5 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.2 g |
| PUFA 20:4 | 0 g |
| PUFA 18:4 | 0 g |
| MUFA 20:1 | 0 g |
Nutritional Highlights & Outliers
MicroNutritious Analyzed
Complete USDA FoodData Central laboratory analysis confirms a reliable energy baseline of 440 kcal per 100g.
Serving calculator
Common serving sizes
- medium4 g
- small3 g
- cup, crumbs80 g
- large6 g
- oz28 g
Compare Cookies, vanilla wafers, lower fat with Category Peers
Cake, gingerbread, dry mix vs Cookies, vanilla wafers, lower fat
Compared to Cake, gingerbread, dry mix, Cookies, vanilla wafers, lower fat has 10% more fat and 1% higher calories per 100g.
Cookies, oatmeal, with raisins vs Cookies, vanilla wafers, lower fat
Compared to Cookies, oatmeal, with raisins, Cookies, vanilla wafers, lower fat has 42% less fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Cookies, vanilla wafers, lower fat?
A standard 100-gram serving of Cookies, vanilla wafers, lower fat contains 440 calories (1841 kJ), alongside 5g of protein, 73.6g of carbohydrates, and 15.2g of fat.
In common serving sizes:- 4g (medium): ~18 kcal
- 3g (small): ~13 kcal
- 80g (cup, crumbs): ~352 kcal
Is Cookies, vanilla wafers, lower fat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 71.7g of net carbs per 100g (73.6g total carbs minus 1.9g fiber), consuming Cookies, vanilla wafers, lower fat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Cookies, vanilla wafers, lower fat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Cookies, vanilla wafers, lower fat are:
- Selenium: 11.3 µg (21% of your daily value)
- Sodium: 388 mg (17% of your daily value)
- Iron: 2.38 mg (13% 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 174973).