Cookies, chocolate wafers
FDC 172714oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 21 · -19 vs Baked goods medianChocolate wafer cookies score 21 of 100, a Low band result ranking 53 of 60 in Baked goods, yet they stand out among cookies for delivering iron at 22% DV alongside smaller contributions of protein, magnesium and fiber at 13%, 13% and 12% DV respectively, likely from the cocoa and whole grain flour in the wafer.
These thin cookies are usually crushed into pie crusts, layered into icebox cakes, or eaten straight from the package as a snack. An ounce serving is easy to overdo given how thin each wafer is, and the cookies run high in sodium at 580 mg per 100 g and high in sugars at 37.4 g per 100 g, so treating them as an occasional treat rather than a fiber source makes sense even with a score below the Baked goods median of 40.
See how this score is calculated, build a plate around cookies, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 433 kcal | 22% |
| Total fat | 14 g | 18% |
| Saturated fat | 4.2 g | 21% |
| Cholesterol | 2 mg | 1% |
| Sodium | 580 mg | 25% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 3.4 g | 12% |
| Sugars | 37 g | |
| Protein | 6.6 g | 13% |
| Potassium | 210 mg | 4% |
| Calcium | 31 mg | 2% |
| Iron | 4 mg | 22% |
| Magnesium | 53 mg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 3 µg | 0% |
| Vitamin E | 0.72 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | 6% |
| Total fat | 4 g | 5% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 0.56 mg | 0% |
| Sodium | 162 mg | 7% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 0.95 g | 3% |
| Sugars | 10 g | |
| Protein | 1.8 g | 4% |
| Potassium | 59 mg | 1% |
| Calcium | 8.7 mg | 1% |
| Iron | 1.1 mg | 6% |
| Magnesium | 15 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.84 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172714Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Strudel, appleDensity 21 vs 21Pie, peachDensity 21 vs 21Cookies, Marie biscuitDensity 22 vs 21Original analysis by NutriVerdict
In the kitchen and how to use it
Chocolate wafer cookies are thin, crisp, dark chocolate cookies with a snap similar to a graham cracker, often used less as a stand-alone snack and more as a building block. They are the classic base for icebox cakes, where wafers are layered with whipped cream and left to soften into a cake-like texture overnight, and they also get crushed into cookie crumb crusts for cheesecakes and pies, or crumbled over ice cream for crunch. Eaten straight, they have a snappy bite and a cocoa-forward flavor that is more bitter than a frosted cookie.
Store them in an airtight container at room temperature to keep the snap intact, since humidity softens them quickly, and check the seal on opened packages if using them for crusts to avoid stale crumbs. At 433 calories per ounce (28 g) they are calorie-dense, but per 100 g they also deliver 22 percent DV iron, 13 percent DV protein, 13 percent DV magnesium and 12 percent DV fiber (3.4 g), figures that stand out for a cookie and come largely from the cocoa content. That makes them one of the more mineral-dense options if a chocolate cookie is on the menu, though the 37.4 g sugar per 100 g still puts them squarely in dessert territory.
Frequently asked questions about cookies
How many calories are in chocolate wafer cookies?
They have 433 calories per ounce (28 g), among the more calorie-dense cookies due to their chocolate content.
Is a chocolate wafer cookie a good source of iron?
Per 100 g it provides 22 percent of the Daily Value for iron, notably high for a cookie and coming from the cocoa solids.
What are chocolate wafer cookies used for besides snacking?
They are the traditional base for icebox cakes layered with whipped cream, and are commonly crushed for cheesecake or pie crusts.