Nilla Wafers: Calories, Nutrition Facts, and Health Benefits (2026)

Nilla Wafers contain 140 calories per 8 wafers (30 g), with 1 g of protein and 24 g of carbohydrates. Each serving includes 12 g of sugar and 5 g of fat, making them a light treat with a glycemic index of about 70.

This page provides an overview of the nutritional profile of Nilla Wafers, focusing on their calorie content, macronutrients, and glycemic impact. Additionally, it explores how these cookies fit into various dietary goals and compares them to other sweet treats.

Nilla Wafers Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of Nilla Wafers per serving and per 100 g.

Values are for 8 wafers (30 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	140	467	7%
Protein	1.0 g	3.3 g	2%
Carbohydrates	24.0 g	80.0 g	9%
Fiber	0.0 g	0.0 g	0%
Sugar	12.0 g	40.0 g	-
Fat	5.0 g	16.7 g	6%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	12 mg	40 mg	0%
Saturated Fat	2.0 g	6.7 g	10%
Sodium	90 mg	300 mg	4%

About 66% of nilla wafers calories come from carbohydrates, 3% from protein and 31% from fat.

Nilla Wafers by Health Goal

The by-goal ratings section evaluates how Nilla Wafers align with common dietary objectives, such as weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	140 calories per serving; calorie-dense at 467 cal per 100 g, so keep portions small
Blood sugar / diabetes	Fair	Glycemic load of about 17 per serving
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Fair	A processed, low-nutrient food; best eaten in moderation
Muscle gain	Fair	Low in protein (1 g per serving)

Nilla Wafers and Blood Sugar

Glycemic index: 70. Glycemic load: 17 per serving.

Nilla Wafers has a glycemic index of about 70 and a glycemic load of around 17 per serving. Eating it with protein, fat or fiber slows the rise.

How Nilla Wafers Compares to Other Sweets and Treats

In the comparison table, Nilla Wafers are analyzed alongside other popular sweets and treats to highlight their nutritional differences.

Sweet (per 100 g)	Calories	Sugar (g)	Fat (g)	Protein (g)
Nilla Wafers	467	40.0	16.7	3.3
Chips Ahoy Cookies	485	33.3	24.2	3.0
Nutter Butter Cookies	419	25.8	19.4	6.5
Moon Pie	372	42.3	10.3	2.6

Nilla Wafers Myths, Checked

Light wafers are low in sugar , False. They are about 40% sugar by weight.

Vanilla wafers are a healthy base for desserts , Misleading. Banana pudding and similar desserts pile on more sugar.

How to Track Nilla Wafers

Treats like nilla wafers are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log nilla wafers accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 8 Nilla Wafers?

How many calories are in 8 Nilla Wafers? Nilla Wafers contain 140 calories per 8 wafers (30 g). This makes them a relatively low-calorie snack option.

Is nilla wafers good for weight loss?

Is Nilla Wafers good for weight loss? While Nilla Wafers are low in calories, they are also low in fiber and protein, which may not support weight loss effectively if consumed in excess.

Can people with diabetes eat nilla wafers?

Can people with diabetes eat Nilla Wafers? Nilla Wafers have a glycemic index of about 70, which means they can impact blood sugar levels. Moderation is key for individuals with diabetes.

How much protein is in nilla wafers?

How much protein is in Nilla Wafers? Each serving of Nilla Wafers (8 wafers) contains 1 g of protein, which is relatively low compared to other snacks.

Is nilla wafers high in sugar?

Is Nilla Wafers high in sugar? Nilla Wafers contain 12 g of sugar per serving, which is significant, especially for those monitoring their sugar intake.

What are Nilla Wafers used for?

What are Nilla Wafers used for? Nilla Wafers are commonly used as a dessert ingredient, in recipes for banana pudding, or enjoyed as a standalone snack.

Key Takeaways

• Nilla Wafers provide 140 calories per 8 wafers.
• Each serving contains 1 g of protein.
• They have 24 g of carbohydrates and 12 g of sugar.
• Nilla Wafers contain 5 g of fat, including 2 g of saturated fat.
• The glycemic index is about 70, indicating a moderate impact on blood sugar.
• These cookies are often used in desserts and as a snack.