Chocolate wafer calories come to 26 for one plain 6 g wafer and 433 per 100 g. A single wafer is small, but they rarely get eaten one at a time. Sugar runs to 37.4 g per 100 g, and sodium reaches 580 mg, a surprising figure for a sweet cookie.
26kcal
1 wafer · 6 g, plain, no filling
6%protein
0.4 gProtein
4 gCarbs
0.9 gFat
How to burn off 26 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, no filling · per 6 g
Calories
26 kcal
Protein
0.4 g
Carbohydrate
4.4 g
Fat
0.9 g
Saturated fat
0.3 g
Cholesterol
0 mg
Sodium
35 mg
Potassium
13 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chocolate wafer: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 wafer (6 g)
26
0.4 g
4.4 g
0.9 g
35 mg
1%
1 oz portion (28 g)
121
1.8 g
20.4 g
4 g
162 mg
6%
100 g
433
6.6 g
72.7 g
14.2 g
580 mg
22%
1 cup crumbs (112 g)
485
7.4 g
81.4 g
15.9 g
650 mg
24%
3 × 1 wafer (6 g)
78
1.2 g
104 mg
5 × 1 wafer (6 g)
130
2 g
174 mg
Five wafers make a 130-calorie snack
A single plain wafer weighs 6 g and carries 26 calories, about 1% of a 2000-calorie daily value. The trouble is the sleeve. Two wafers bring 52 calories, three bring 78, and five, which weigh 30 g together, reach 130.
Weigh by the ounce and a 28 g portion lands at 121 calories, 6% of the daily value, with 10.5 g of sugar and 4 g of fat. That is roughly four to five wafers, so counting pieces works about as well as a kitchen scale. Counting is also faster when the box is open on the counter.
Crumbs are the portion that sneaks up. One cup of crushed wafers, a common base for a pie crust or icebox cake, weighs 112 g and holds 485 calories, close to a quarter of a day's energy at 24% of the daily value. Split across a whole dessert that is modest. Eaten by the spoonful, it is not.
Carbs supply about two thirds of the calories
Per 100 g, chocolate wafers hold 72.7 g of carbohydrate, 14.2 g of fat and 6.6 g of protein. In calorie terms that is 65% from carbs, 29% from fat and only 6% from protein. This is a crisp sugar-and-flour cookie with some fat, not a rich, buttery one.
Sugar makes up a big share of those carbs: 37.4 g per 100 g, or 2.2 g in each wafer. Fiber is 3.4 g per 100 g, which looks respectable on paper. At 0.2 g per wafer, though, it does little in a normal serving.
Protein barely registers. One wafer gives 0.4 g, and even five wafers add up to just 2 g, or 1% of the daily value per wafer. If you want a snack that holds you until the next meal, the wafer alone will not do that job. Treat it as a sweet, not as fuel.
Sodium is the row nobody expects
A sweet cookie is not where most people look for salt, yet chocolate wafers list 580 mg of sodium per 100 g. That is 25% of the 2300 mg daily value, and higher per 100 g than any of the chocolate cookies in the comparison table on this page.
Per wafer the figure is small, 35 mg or 2% of the daily value. It climbs with the handful: two wafers give 70 mg, three give 104 mg and five give 174 mg. A cup of crumbs carries 650 mg, 28% of the daily value, before any butter or filling goes into the crust.
The other rows are calmer. Saturated fat sits at 4.2 g per 100 g, cholesterol is just 2 mg and potassium is 210 mg. If you watch sodium, count wafers rather than grabbing from the box, and keep in mind that the crumb crust is where the number gets large.
A few wafers fit a day; a sleeve does not
Because each wafer is a fixed 26 calories, they are easy to plan around. Two or three alongside a glass of milk or a bowl of berries turn a low-protein cookie into a more balanced snack, with the other food covering the protein and fiber the wafers lack.
In desserts, the wafers usually play a supporting role. An icebox cake or crumb crust spreads the 485 calories of a cup of crumbs across many slices, so the per-slice share depends on how many pieces you cut. The filling is logged separately and can easily outweigh the base.
Brands differ in size and recipe, from Bauducco and Voortman to Lindt and Astor wafer sticks, so check the package weight against the 6 g wafer used here. BodyPal can log chocolate wafers from a photo, which helps when the portion is a handful rather than a counted number.
How does chocolate wafer compare?
Here is how plain chocolate wafers stack up against chocolate biscotti, chocolate macaroons and chocolate rugelach, per 100 g and per usual serving.
Verdict: For the smallest calorie hit per piece, chocolate wafers beat a 90-calorie biscotti or a 150-calorie macaroon, though biscotti are lighter per 100 g at 360. For staying full and keeping sodium down, pick chocolate biscotti, with 8 g of protein and only 80 mg of sodium per 100 g.
Most popular chocolate wafer brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Bauducco Chocolate Wafer4 cookies · 34 g529 kcal
2Bauducco Sugar Free Chocolate Wafer4 cookies · 28 g500 kcal
Most packaged wafers are cream filled or chocolate coated, so their labels read higher per 100 g than the plain wafer cookie above. Source: manufacturer labels / USDA FoodData Central.
Chocolate wafer FAQs
How many calories are in one chocolate wafer?
One thin wafer weighs about 6 g and has 26 calories. Five wafers, about 30 g, come to 130 calories.
Are chocolate wafers good for weight loss?
One wafer is 26 calories, so a few stay small in a daily total, while 100 g reaches 433 calories with 37.4 g sugar and 14.2 g fat.
How do chocolate wafers compare with chocolate-covered sugar wafers?
Plain chocolate wafers have 433 calories per 100 g. Chocolate-covered sugar wafers have 526 calories per 100 g and 27.6 g fat.
How much sugar is in chocolate wafers?
Per 100 g there are 37.4 g sugar and 72.7 g total carbs. One 6 g wafer has about 2.2 g sugar.
How much does one chocolate wafer weigh?
A standard plain chocolate wafer weighs about 6 g and has 26 calories. Brand wafers can be larger or smaller, so if your package lists a different weight, scale from 433 calories per 100 g.
What are the macros in one chocolate wafer?
One 6 g chocolate wafer has 0.4 g of protein, 4.4 g of carbs and 0.9 g of fat. By calories that works out to 65% carbs, 29% fat and 6% protein, with 2.2 g of sugar.
How many calories are in 1 oz of chocolate wafers?
A 1 oz (28 g) portion of chocolate wafers has 121 calories, 6% of the daily value. It also carries 10.5 g of sugar, 4 g of fat and 162 mg of sodium, roughly four to five wafers' worth.
Is a chocolate wafer a lot of calories?
No, a single wafer is 26 calories, just 1% of a 2000-calorie daily value. The total adds up by the handful, though: five wafers reach 130 calories and a cup of crumbs reaches 485.
What are the nutrition facts for chocolate wafers per 100 g?
Per 100 g, chocolate wafers have 433 calories, 6.6 g of protein, 72.7 g of carbs, 14.2 g of fat, 37.4 g of sugar, 3.4 g of fiber and 580 mg of sodium, based on the USDA row for chocolate wafer cookies.
