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[N]extrient

Cookies Chocolate Wafers

SR Legacy·Comprehensive Reference Data

Cookies, chocolate wafers

Baked Products

A 100g serving covers 51% of the daily recommended Copper, making Cookies Chocolate Wafers one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (6.6g), fat (14.2g), and carbohydrates (72.7g) per 100g. At 433 calories per 100g, Cookies Chocolate Wafers is highly concentrated in energy, typical of foods rich in fats or sugars. Sodium is notably high at 580mg per 100g (25% DV), relevant for anyone on a low-sodium or DASH diet. Fiber content sits at 3.4g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Cookies Chocolate Wafers delivers meaningful amounts of 16 different vitamins and minerals above 10% of daily value.

Calories433KCAL
Protein6.6G
Fat14.2G
Carbs72.7G
Fiber3.4G

Calorie Distribution

445kcal
  • Protein6%6.6 g
  • Fat29%14.2 g
  • Carbs65%72.7 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water4.5G
Energy433KCAL
Protein6.6G
Total lipid (fat)14.2G
Carbohydrate, by difference72.7G
Fiber, total dietary3.4G
Total Sugars37.4G
Cholesterol2.0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.20MG
Riboflavin0.27MG
Niacin2.9MG
Vitamin B-60.05MG
Folate, total47.0UG
Vitamin B-120.09UG
Vitamin A, RAE3.0UG
Vitamin E (alpha-tocopherol)0.72MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)2.4UG
Calcium, Ca31.0MG
Iron, Fe4.0MG
Magnesium, Mg53.0MG
Phosphorus, P132MG
Potassium, K210MG
Sodium, Na580MG
Zinc, Zn1.1MG
Copper, Cu0.46MG
Manganese, Mn0.70MG
Selenium, Se5.7UG
Energy1812kJ
Ash2.0G
Pantothenic acid0.38MG
Folic acid39.0UG
Folate, food8.0UG
Folate, DFE75.0UG
Choline, total14.3MG
Vitamin B-12, added0UG
Retinol3.0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU10.0IU
Lycopene0UG
Lutein + zeaxanthin13.0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated4.2G
SFA 4:00.001G
SFA 6:00.01G
SFA 8:00.13G
SFA 10:00.10G
SFA 12:00.76G
SFA 14:00.30G
SFA 16:01.8G
SFA 18:01.1G
Fatty acids, total monounsaturated4.9G
MUFA 16:10.05G
MUFA 18:14.8G
MUFA 20:10.001G
MUFA 22:10G
Fatty acids, total polyunsaturated4.2G
PUFA 18:23.9G
PUFA 18:30.27G
PUFA 18:40.001G
PUFA 20:40.006G
PUFA 20:5 n-3 (EPA)0.003G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0.002G
Tryptophan0.10G
Threonine0.22G
Isoleucine0.26G
Leucine0.45G
Lysine0.28G
Methionine0.10G
Cystine0.13G
Phenylalanine0.31G
Tyrosine0.20G
Valine0.32G
Arginine0.29G
Histidine0.13G
Alanine0.24G
Aspartic acid0.41G
Glutamic acid1.8G
Glycine0.24G
Proline0.58G
Serine0.34G
Alcohol, ethyl0G
Caffeine10.0MG
Theobromine354MG

Common Serving Sizes

ServingCalProteinFatCarbs
wafer (6g)260.4g0.9g4.4g
oz (28.35g)1231.9g4g20.6g
cup, crumbs (112g)4857.4g15.9g81.4g

Scaled from Cookies Chocolate Wafers's per-100g values using USDA portion data.

More in Baked Products

Cookies Chocolate Chip Refrigerated Dough (Baked)

492 kcal4.9g protein

Bread Egg (Toasted)

315 kcal10.5g protein

Cookies Sugar Wafer with Creme Filling Sugar Free

531 kcal3.6g protein

Cookies Peanut Butter Sandwich Special Dietary

535 kcal10g protein

Pillsbury Chocolate Chip Cookies Refrigerated Dough

450 kcal3.8g protein

Wonton Wrappers (includes Egg Roll Wrappers)

291 kcal9.8g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Ice Cream Cookie Sandwich

240 kcal3.7g protein

Snacks Pretzels Hard Confectioner's Coating Chocolate-flavor

457 kcal7.5g protein

Cookies Oatmeal with Raisins

441 kcal5.86g protein

Cake Coffeecake Cinnamon with Crumb Topping Dry Mix Prepared

318 kcal5.5g protein

Cookies Vanilla Wafers Lower Fat

441 kcal5g protein

Cookies Brownies

405 kcal4.8g protein

Nutrient Highlights

  • Cookies Chocolate Wafers is a excellent source of Sodium (25% DV) — see top foods ranked by Sodium
  • Cookies Chocolate Wafers is a excellent source of Iron (22% DV) — see top foods ranked by Iron
  • Cookies Chocolate Wafers is a good source of Protein (13% DV) — see top foods ranked by Protein
  • Cookies Chocolate Wafers is a good source of Magnesium (13% DV) — see top foods ranked by Magnesium
  • Cookies Chocolate Wafers is a good source of Fiber (12% DV) — see top foods ranked by Fiber

Dietary Considerations

  • At 580mg of sodium per 100g, Cookies Chocolate Wafers should be consumed mindfully on a DASH or low-sodium diet. See the DASH Diet Guide.

  • Cookies Chocolate Wafers provides 4.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 11% (#909 of 8,262)
  • Magnesium: top 13% (#1,074 of 8,262)
  • Sodium: top 14% (#1,157 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories433
% Daily Value*
Total Fat 14.2G18%
Cholesterol 2.0MG1%
Sodium 580MG25%
Total Carbohydrate 72.7G26%
Dietary Fiber 3.4G12%
Total Sugars 37.4G
Protein 6.6G13%
Vitamin D 0UG0%
Calcium 31.0MG2%
Iron 4.0MG22%
Potassium 210MG4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 172714.

View on USDA FoodData Central →