Calories in Cookies, vanilla wafers, higher fat
Generic food Bread and Baked Goods
Cookies, vanilla wafers, higher fat contains 455 kcal per 100 g. A typical serving of 8 wafers mini wafers (11.6 g) provides about 53 kcal.
Roughly 63% of its calories come from carbohydrates, with 32% from fat and 4% from protein (estimated with general energy factors).
That is more energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 27% of the Daily Value for Folate (B9), 24% of the Daily Value for Riboflavin (B2) and 24% of the Daily Value for Vitamin K.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 455 kcal | |
| Total fat M | 16.4 g | 21% |
| Saturated fat C | 4.2 g | 21% |
| Trans fat C | 0.6 g | |
| Cholesterol M | 9 mg | 3% |
| Sodium M | 325 mg | 14% |
| Total carbohydrates C | 72.6 g | 26% |
| Dietary fiber M | 1.6 g | 6% |
| Total sugars M | 35.1 g | |
| Protein M | 4.9 g | 10% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D I | 0 µg | 0% |
| Vitamin E M | 2.3 mg | 15% |
| Vitamin K M | 29 µg | 24% |
| Thiamin (B1) M | 0.29 mg | 24% |
| Riboflavin (B2) M | 0.32 mg | 24% |
| Niacin (B3) M | 3.3 mg | 21% |
| Pantothenic acid (B5) M | 0.35 mg | 7% |
| Vitamin B6 M | 0.055 mg | 3% |
| Folate (B9) C | 108 µg | 27% |
| Vitamin B12 M | 0 µg | 0% |
| Choline I | 11.5 mg | 2% |
| Calcium M | 36 mg | 3% |
| Iron M | 2.8 mg | 16% |
| Magnesium M | 12 mg | 3% |
| Phosphorus M | 88 mg | 7% |
| Potassium M | 99 mg | 2% |
| Zinc M | 0.36 mg | 3% |
| Copper M | 0.07 mg | 8% |
| Manganese M | 0.29 mg | 13% |
| Selenium M | 5.6 µg | 10% |
% 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 4%
- Carbohydrates 63%
- Fat 32%
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
- Protein4.9 gbelow the median for baked products (median 6.7 g)
- Fiber1.6 gin the lowest quarter of baked products (median 2.4 g)
- Sugars35.1 gin the top quarter of baked products (median 9.5 g)
- Fat16.4 gabove the median for baked products (median 11 g)
- Saturated fat4.2 gabove the median for baked products (median 2.6 g)
- Sodium325 mgin the lowest quarter of baked products (median 433 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.5 g |
|---|---|
| Polyunsaturated fat C | 6.7 g |
Sugars and starch (7)
| Starch M | 36.5 g |
|---|---|
| Sucrose M | 32.5 g |
| Glucose M | 0.86 g |
| Fructose M | 0.94 g |
| Lactose M | 0.77 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.041 g |
|---|---|
| Threonine M | 0.15 g |
| Isoleucine M | 0.18 g |
| Leucine M | 0.38 g |
| Lysine M | 0.12 g |
| Methionine M | 0.1 g |
| Cystine M | 0.15 g |
| Phenylalanine M | 0.24 g |
| Tyrosine M | 0.11 g |
| Valine M | 0.2 g |
| Arginine M | 0.2 g |
| Histidine M | 0.1 g |
| Alanine M | 0.17 g |
| Aspartic acid M | 0.26 g |
| Glutamic acid M | 1.6 g |
| Glycine M | 0.19 g |
| Proline M | 0.87 g |
| Serine M | 0.28 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.004 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.71 g |
| Linoleic acid (omega-6, 18:2) ? | 6 g |
| SFA 4:0 M | 0.007 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0.001 g |
| SFA 10:0 M | 0.004 g |
| SFA 12:0 M | 0.009 g |
| SFA 14:0 M | 0.052 g |
| SFA 16:0 M | 2.7 g |
| SFA 18:0 M | 1.4 g |
| SFA 20:0 M | 0.051 g |
| MUFA 18:1 ? | 4.4 g |
| PUFA 18:3 ? | 0.75 g |
| PUFA 20:4 M | 0.01 g |
| SFA 22:0 M | 0.043 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.017 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.038 g |
| MUFA 22:1 ? | 0.002 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.006 g |
| SFA 17:0 M | 0.016 g |
| SFA 24:0 M | 0.019 g |
| TFA 16:1 t M | 0.001 g |
| TFA 18:1 t M | 0.54 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.062 g |
| PUFA 18:2 CLAs M | 0.01 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.006 g |
| MUFA 16:1 c M | 0.017 g |
| MUFA 18:1 c M | 3.9 g |
| PUFA 18:2 n-6 c,c M | 5.9 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0.035 g |
| MUFA 17:1 M | 0.006 g |
| PUFA 20:3 ? | 0.001 g |
| Fatty acids, total trans-monoenoic C | 0.54 g |
| Fatty acids, total trans-polyenoic C | 0.062 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.001 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 1 µg |
| Retinol M | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units I | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0.39 mg |
| Tocopherol, gamma M | 7.7 mg |
| Tocopherol, delta M | 2.1 mg |
| Tocotrienol, alpha M | 0.2 mg |
| Tocotrienol, beta M | 0.82 mg |
| Tocotrienol, gamma M | 0.26 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water M | 5 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine I | 0 mg |
| Ash M | 1.1 g |
| Theobromine I | 0 mg |
| Energy C | 1,903 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 3.4 µg |
| Folic acid C | 35 µg |
| Folate, food C | 48 µg |
| Vitamin E, added I | 0 mg |
| Vitamin B-12, added I | 0 µg |
Other forms of Cookies
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cookies, animal crackers (includes arrowroot, tea biscuits) | 446 | 6.9 g | 74.1 g | 13.8 g |
| Cookies, animal, with frosting or icing | 509 | 3 g | 70.1 g | 24.1 g |
| Cookies, brownies, commercially prepared, reduced fat, with added fiber | 345 | 2.8 g | 61.6 g | 9.7 g |
| Cookies, chocolate sandwich, with creme filling, reduced fat | 436 | 2.9 g | 76.2 g | 13.2 g |
| Cookies, oatmeal sandwich, with creme filling | 398 | 2.6 g | 55.6 g | 18.3 g |
| Cookies, peanut butter, commercially prepared, sugar free | 523 | 10.3 g | 50.5 g | 31 g |
| Cookies, coconut macaroon | 460 | 3 g | 61.2 g | 22.6 g |
| Cookies, gluten-free, chocolate sandwich, with creme filling | 474 | 2.2 g | 76 g | 17.9 g |
| Cookies, gluten-free, chocolate wafer | 541 | 4.1 g | 62.8 g | 30.4 g |
| Cookies, gluten-free, lemon wafer | 515 | 0 g | 74.4 g | 24.2 g |
| Cookies, gluten-free, vanilla sandwich, with creme filling | 493 | 2.7 g | 74.6 g | 20.5 g |
| Cookies, oatmeal, reduced fat | 365 | 4 g | 64.6 g | 10 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 |
|---|---|---|---|---|
| Archway Home Style Cookies, Old Fashioned Windmill Cookies | 468 | 5.2 g | 72.2 g | 17.6 g |
| Archway Home Style Cookies, Dutch Cocoa | 431 | 4.5 g | 69.4 g | 15 g |
| Archway Home Style Cookies, Iced Oatmeal | 435 | 4.9 g | 66.8 g | 16.5 g |
| Archway Home Style Cookies, Oatmeal | 421 | 5.5 g | 68.2 g | 14.1 g |
| Archway Home Style Cookies, Frosty Lemon | 430 | 4.4 g | 64.8 g | 17.1 g |
| Archway Home Style Cookies, Iced Molasses | 420 | 3.5 g | 69.1 g | 14.4 g |
| Archway Home Style Cookies, Old Fashioned Molasses | 406 | 4.3 g | 70.6 g | 11.8 g |
| Archway Home Style Cookies, Molasses | 403 | 4.3 g | 69.4 g | 12.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cookies?
100 g of cookies has 455 kcal. 8 wafers mini wafers (11.6 g): about 53 kcal. 8 wafers (30 g): about 137 kcal.
How much protein is in cookies?
Cookies contains 4.9 g of protein per 100 g (10% of the 50 g Daily Value), or 0.57 g in 8 wafers mini wafers (11.6 g). About 4% of its calories come from protein. Compared with other baked products, that is below the median (median 6.7 g).
How many carbs are in cookies?
Cookies has 72.6 g of total carbohydrates per 100 g, including 1.6 g of fiber and 35.1 g of sugars.
How much fat is in cookies?
Cookies contains 16.4 g of fat per 100 g, of which 4.2 g is saturated (21% of the Daily Value).
What vitamins and minerals does cookies contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (27% DV), Riboflavin (B2) (24% DV), Vitamin K (24% DV), Thiamin (B1) (24% DV) and Niacin (B3) (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cookies?
100 g contains 325 mg of sodium, 14% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 174974. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.