Sugars and Sweets / Confectionery
Cookies, wafer
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 505kcal / 2530kcal (19%) |
Macronutrients
Protein | 4.6 g/ 71g (6%) | ||||||
Total Fat | 22.9 g/ 42g (54%) | ||||||
| |||||||
Total Carbs | 70 g/ 348g (20%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 36 mg/ 750mg (4%) |
Phosphorus | 55 mg/ 700mg (7%) |
Iron | 1.9 mg/ 12mg (15%) |
Sodium | 103 mg/ 1500mg (6%) low |
What is this food?
Cookies and wafer are sweet, baked snack foods usually eaten as a treat or with coffee/tea. They’re typically high in sugar and fat, and they provide quick energy.
Why it matters to health
Because cookies/wafer are energy-dense, eating them often can make it easier to exceed daily needs for calories. They also tend to be high in saturated fat and sugar, which can affect heart health and blood sugar control when intake is frequent. On the plus side, they do provide some carbohydrates for energy, but the fiber is usually low (so they may not keep you full for long). Sodium is also present, so pairing them with other salty snacks can add up.
Healthier tips
- Keep cookies/wafer to a small portion: aim for about 1–2 pieces or a small serving, especially if you already had dessert after a meal.
- Pair with something that adds fiber/protein: fruit (banana, apple) or a glass of milk/yogurt to help balance your snack.
- Choose less-sugary options when available (check labels for lower sugar and saturated fat).
- Use them as an occasional snack between your 3 full meals and 1–2 snacks, not as a daily “main” snack.
- If you’re having cookies/wafer, skip other sweets that day to keep your total sugar in check.
Common Filipino dishes
Cookies, wafer, biskwit (sweet biscuits), biscuits with coffee/tea, cream-filled wafers
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon