Calories in Cookie, sugar wafer
Generic food Sweets and Desserts
Cookie, sugar wafer contains 502 kcal per 100 g. A typical serving of 1 medium (8 g) provides about 40 kcal.
Roughly 56% of its calories come from carbohydrates, with 41% from fat and 3% from protein (estimated with general energy factors).
That is more energy than the typical item in cookies and brownies on FoodFactly, where the median is 450 kcal per 100 g across 98 foods.
100 g provides 32% of the Daily Value for Folate (B9), 21% of the Daily Value for iron and 17% of the Daily Value for Vitamin E.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 502 kcal | |
| Total fat C | 23.2 g | 30% |
| Saturated fat C | 11.9 g | 60% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 103 mg | 4% |
| Total carbohydrates C | 70.6 g | 26% |
| Dietary fiber C | 1.6 g | 6% |
| Total sugars C | 43 g | |
| Protein C | 3.8 g | 8% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.5 mg | 17% |
| Vitamin K C | 2.1 µg | 2% |
| Thiamin (B1) C | 0.037 mg | 3% |
| Riboflavin (B2) C | 0.12 mg | 9% |
| Niacin (B3) C | 2.2 mg | 14% |
| Vitamin B6 C | 0.043 mg | 3% |
| Folate (B9) C | 129 µg | 32% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 1.2 mg | 0.2% |
| Calcium C | 27 mg | 2% |
| Iron C | 3.7 mg | 21% |
| Magnesium C | 16 mg | 4% |
| Phosphorus C | 72 mg | 6% |
| Potassium C | 117 mg | 2% |
| Zinc C | 0.43 mg | 4% |
| Copper C | 0.066 mg | 7% |
| Selenium C | 3.7 µg | 7% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 3%
- Carbohydrates 56%
- Fat 41%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.8 gin the lowest quarter of cookies and brownies (median 5.1 g)
- Fiber1.6 gbelow the median for cookies and brownies (median 2.1 g)
- Sugars43 gin the top quarter of cookies and brownies (median 32.9 g)
- Fat23.2 gin the top quarter of cookies and brownies (median 18.1 g)
- Saturated fat11.9 gin the top quarter of cookies and brownies (median 4.6 g)
- Sodium103 mgin the lowest quarter of cookies and brownies (median 350 mg)
- Protein per 100 kcal0.76 gprotein density, useful for comparing foods with different calorie levels
- Water1.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 7.7 g |
|---|---|
| Polyunsaturated fat C | 2.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 2.6 g |
| SFA 4:0 C | 0.006 g |
| SFA 6:0 C | 0.004 g |
| SFA 8:0 C | 0.052 g |
| SFA 10:0 C | 0.048 g |
| SFA 12:0 C | 0.53 g |
| SFA 14:0 C | 0.38 g |
| SFA 16:0 C | 9 g |
| SFA 18:0 C | 1.7 g |
| MUFA 18:1 C | 7.6 g |
| PUFA 18:3 C | 0.092 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.031 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.048 g |
| MUFA 22:1 C | 0.001 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 25 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 1.7 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 9 mg |
| Theobromine C | 77 mg |
| Folic acid C | 75 µg |
| Folate, food C | 1 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cookie
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cookie, vanilla with caramel, coconut, and chocolate coating | 489 | 3.5 g | 64.1 g | 25.8 g |
| Cookie, with peanut butter filling, chocolate-coated | 562 | 8.1 g | 52.9 g | 35.3 g |
| Cookie, butter or sugar, with chocolate icing or filling | 503 | 4.1 g | 68.8 g | 23.5 g |
| Cookie, chocolate, with icing or coating | 507 | 4.5 g | 67.9 g | 24.2 g |
| Cookie, batter or dough, raw Raw | 435 | 5 g | 54.5 g | 22.4 g |
| Cookie, NFS | 492 | 5.1 g | 65.4 g | 24.7 g |
| Cookie, almond | 514 | 5.4 g | 63.8 g | 26.2 g |
| Cookie, applesauce | 450 | 6.2 g | 68.7 g | 18.1 g |
| Cookie, biscotti | 373 | 7.6 g | 67 g | 8.4 g |
| Cookie, brownie, NS as to icing | 405 | 4.8 g | 63.9 g | 16.3 g |
| Cookie, brownie, without icing | 405 | 4.8 g | 63.9 g | 16.3 g |
| Cookie, brownie, with icing or filling | 401 | 2.9 g | 63.6 g | 17 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Graham crackers, sandwich, with filling | 483 | 4.5 g | 72.1 g | 20 g |
| Candies, NESTLE, BUTTERFINGER Bar | 459 | 5.4 g | 72.9 g | 18.9 g |
| Candies, NESTLE, OH HENRY! Bar | 462 | 7.7 g | 65.5 g | 23 g |
| Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER | 488 | 6.9 g | 62.9 g | 24.4 g |
| Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | 502 | 4.9 g | 64.8 g | 24.9 g |
| Graham crackers, chocolate covered | 500 | 4 g | 66.8 g | 25.8 g |
| Chocolate candy, peanut butter filled | 487 | 7.8 g | 64.1 g | 24.7 g |
| Chocolate candy, cookie filled | 510 | 5.7 g | 64.7 g | 25.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cookie?
100 g of cookie has 502 kcal. 1 medium (8 g): about 40 kcal. 1 small (4 g): about 20 kcal. 1 large (9 g): about 45 kcal.
How much protein is in cookie?
Cookie contains 3.8 g of protein per 100 g (8% of the 50 g Daily Value), or 0.31 g in 1 medium (8 g). About 3% of its calories come from protein. Compared with other cookies and brownies, that is in the lowest quarter (median 5.1 g).
How many carbs are in cookie?
Cookie has 70.6 g of total carbohydrates per 100 g, including 1.6 g of fiber and 43 g of sugars.
How much fat is in cookie?
Cookie contains 23.2 g of fat per 100 g, of which 11.9 g is saturated (60% of the Daily Value).
What vitamins and minerals does cookie contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (32% DV), iron (21% DV), Vitamin E (17% DV) and Niacin (B3) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cookie?
100 g contains 103 mg of sodium, 4% of the 2,300 mg Daily Value.
Does cookie have the same nutrition not specified and raw?
No. Per 100 g, cookie, sugar wafer has 502 kcal, while cookie, batter or dough, raw has 435 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707973. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.