Whole Wheat Wafer Cookie
This whole wheat wafer cookie is a rich source of dietary fiber, helping to support digestive health. It provides a moderate amount of protein, contributing to a balanced diet. Packed with essential minerals such as iron, calcium, and magnesium, it helps sustain overall wellness. Note its fat and sugar content, making it a treat best enjoyed in moderation.
Macronutrient distribution
A Serving (30 g) of Whole Wheat Wafer Cookie contains 143 calories, 0.9 g of protein, 13.8 g of carbohydrates, and 7.8 g of fat.
- Protein
- 0.9 g3%
- Carbs
- 13.8 g43%
- Fat
- 7.8 g54%
of calories
Calorie Burn
How long would it take to burn off 143 calories?
- Walking3.5 mph, moderate pace25 min
- YogaModerate effort, gentle pace36 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (30 g)
Carbohydrates
- Carbohydrates13.8 / 313 g(4%)
- Dietary Fiber5.1 / 38 g(13%)
- Soluble Fiber1.5 g
- Insoluble Fiber3.6 g
- Total Sugars7.5 g
- Added Sugars7.5 / 63 g(12%)
- Other Carbohydrates1.2 g
Fats
- Total Fat7.8 / 83 g(9%)
- Saturated Fat5.1 / 25 g(20%)
- Monounsaturated Fat2.1 g
- Polyunsaturated Fat0.6 g
- Omega-60.6 g
- Omega-92.1 g
- Oleic Acid2.1 g
- Lauric Acid0.03 g
- Stearic Acid1.5 g
- Linoleic Acid0.6 g
- Myristic Acid0.6 g
- Palmitic Acid3 g
Protein
- Protein0.9 / 56 g(2%)
Amino Acids
- Lysine0.03 g
- Serine0.04 g
- Valine0.06 g
- Alanine0.06 g
- Cysteine0.01 g
- Proline0.07 g
- Arginine0.04 g
- Histidine0.02 g
- Threonine0.04 g
- Isoleucine0.04 g
- Methionine0.01 g
- Tryptophan0.01 g
- Glutamic Acid0.27 g
- Aspartic Acid0.11 g
- Phenylalanine0.05 g
- Glycine0.03 g
- Leucine0.07 g
- Tyrosine0.03 g
Vitamins
- Vitamin E0.15 / 15 mg(1%)
- Vitamin K0.15 / 120 ug(0%)
- Vitamin B60.03 / 1.3 mg(2%)
- Thiamin (B1)0.03 / 1.2 mg(3%)
- Riboflavin (B2)0.03 / 1.3 mg(2%)
- Niacin (B3)0.3 / 16 mg(2%)
- Folate9 / 400 ug(2%)
- Pantothenic Acid (B5)0.09 / 5 mg(2%)
- Biotin0.6 / 30 ug(2%)
- Choline3 / 550 mg(1%)
Minerals
- Calcium18 / 1,000 mg(2%)
- Iron0.9 / 8 mg(11%)
- Magnesium18 / 420 mg(4%)
- Phosphorus45 / 700 mg(6%)
- Potassium60 / 3,400 mg(2%)
- Sodium90 / 2,300 mg(4%)
- Zinc0.15 / 11 mg(1%)
- Copper0.03 / 0.9 mg(3%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium3 / 55 ug(5%)
- Iodine0.6 / 150 ug(0%)
- Chromium0.9 / 35 ug(3%)
- Molybdenum1.8 / 45 ug(4%)
- Chloride135 / 2,300 mg(6%)
Other
- Water1.2 / 3,700 g(0%)
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
