Calories in Cookies, vanilla wafers, lower fat
Generic food Bread and Baked Goods
Cookies, vanilla wafers, lower fat contains 441 kcal per 100 g. A typical serving of 1 medium (4 g) provides about 18 kcal.
Roughly 65% of its calories come from carbohydrates, with 30% 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 25% of the Daily Value for Riboflavin (B2), 24% of the Daily Value for Folate (B9) and 23% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 441 kcal | |
| Total fat ? | 15.2 g | 19% |
| Saturated fat C | 3.8 g | 19% |
| Cholesterol C | 51 mg | 17% |
| Sodium L | 388 mg | 17% |
| Total carbohydrates C | 73.6 g | 27% |
| Dietary fiber ? | 1.9 g | 7% |
| Total sugars C | 37.5 g | |
| Protein ? | 5 g | 10% |
| Vitamin A C | 8 µg | 0.9% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E C | 0.23 mg | 2% |
| Vitamin K C | 6 µg | 5% |
| Thiamin (B1) ? | 0.28 mg | 23% |
| Riboflavin (B2) ? | 0.32 mg | 25% |
| Niacin (B3) ? | 3.1 mg | 19% |
| Pantothenic acid (B5) ? | 0.41 mg | 8% |
| Vitamin B6 ? | 0.073 mg | 4% |
| Folate (B9) C | 96 µg | 24% |
| Vitamin B12 C | 0.13 µg | 5% |
| Choline C | 27.6 mg | 5% |
| Calcium ? | 48 mg | 4% |
| Iron ? | 2.4 mg | 13% |
| Magnesium ? | 14 mg | 3% |
| Phosphorus ? | 104 mg | 8% |
| Potassium ? | 97 mg | 2% |
| Zinc ? | 0.36 mg | 3% |
| Copper ? | 0.1 mg | 11% |
| Manganese ? | 0.26 mg | 11% |
| Selenium M | 11.3 µg | 21% |
% 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 65%
- Fat 30%
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
- Protein5 gbelow the median for baked products (median 6.7 g)
- Fiber1.9 gbelow the median for baked products (median 2.4 g)
- Sugars37.5 gin the top quarter of baked products (median 9.5 g)
- Fat15.2 gabove the median for baked products (median 11 g)
- Saturated fat3.8 gabove the median for baked products (median 2.6 g)
- Sodium388 mgbelow the median for baked products (median 433 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water5.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.5 g |
|---|---|
| Polyunsaturated fat C | 3.9 g |
Amino acids (18)
| Tryptophan ? | 0.068 g |
|---|---|
| Threonine ? | 0.17 g |
| Isoleucine ? | 0.21 g |
| Leucine ? | 0.37 g |
| Lysine ? | 0.23 g |
| Methionine ? | 0.11 g |
| Cystine ? | 0.11 g |
| Phenylalanine ? | 0.24 g |
| Tyrosine ? | 0.16 g |
| Valine ? | 0.24 g |
| Arginine ? | 0.22 g |
| Histidine ? | 0.11 g |
| Alanine ? | 0.19 g |
| Aspartic acid ? | 0.3 g |
| Glutamic acid ? | 1.3 g |
| Glycine ? | 0.17 g |
| Proline ? | 0.44 g |
| Serine ? | 0.29 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.008 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.005 g |
| Linoleic acid (omega-6, 18:2) C | 3.6 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.06 g |
| SFA 16:0 C | 2.2 g |
| SFA 18:0 C | 1.5 g |
| MUFA 18:1 C | 6.5 g |
| PUFA 18:3 C | 0.23 g |
| PUFA 20:4 C | 0.017 g |
| MUFA 16:1 C | 0.031 g |
| PUFA 18:4 C | 0.002 g |
| MUFA 20:1 C | 0.003 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (7)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 41 µg |
| Retinol C | 8 µg |
| Carotene, alpha C | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta C | 1 µg |
Other components (11)
| Water ? | 5.1 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine C | 0 mg |
| Ash ? | 1.1 g |
| Theobromine C | 0 mg |
| Energy ? | 1,845 kJ |
| Vitamin A, IU C | 30 IU |
| Folic acid ? | 51 µg |
| Folate, food ? | 9 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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, Dutch Cocoa | 431 | 4.5 g | 69.4 g | 15 g |
| Archway Home Style Cookies, Iced Molasses | 420 | 3.5 g | 69.1 g | 14.4 g |
| Archway Home Style Cookies, Iced Oatmeal | 435 | 4.9 g | 66.8 g | 16.5 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 |
| Archway Home Style Cookies, Oatmeal | 421 | 5.5 g | 68.2 g | 14.1 g |
| Archway Home Style Cookies, Reduced Fat Ginger Snaps | 424 | 4.7 g | 76.2 g | 11.1 g |
| Archway Home Style Cookies, Oatmeal Raisin | 406 | 5.2 g | 69.3 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 441 kcal. 1 medium (4 g): about 18 kcal. 1 small (3 g): about 13 kcal. 1 large (6 g): about 26 kcal.
How much protein is in cookies?
Cookies contains 5 g of protein per 100 g (10% of the 50 g Daily Value), or 0.2 g in 1 medium (4 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 73.6 g of total carbohydrates per 100 g, including 1.9 g of fiber and 37.5 g of sugars.
How much fat is in cookies?
Cookies contains 15.2 g of fat per 100 g, of which 3.8 g is saturated (19% of the Daily Value).
What vitamins and minerals does cookies contain?
Per 100 g, the most notable amounts relative to the Daily Value are Riboflavin (B2) (25% DV), Folate (B9) (24% DV), Thiamin (B1) (23% DV), selenium (21% DV) and Niacin (B3) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cookies?
100 g contains 388 mg of sodium, 17% 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 174973. 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.