NILLA WAFER COOKIES-WAFER LEMON scores 34/100 (Poor) due to its classification as an ultra-processed food and its content of saturated fat and sodium.
NILLA WAFER COOKIES-WAFER LEMON has a FoodScore of 34/100, indicating a Poor nutritional profile.
This product is classified as NOVA class 4, meaning it is an ultra-processed food.
A serving of 8 wafers (30g) contains 5g of saturated fat per 100g, contributing to penalties.
Compared to generic wafers, this NILLA WAFER product is similar in its ultra-processed nature and nutrient density.
Consider this product for occasional consumption in small portions rather than a regular dietary staple.
Scores +19 points above the sweet category average (15/100 across 1084 foods).
Fiber
0g
0% of Daily Value
Protein
3.33g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
383.33mg
17% of Daily Value
+
What it brings to the table
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (5g)-4
Sodium (383.3mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 34
NILLA WAFER COOKIES-WAFER LEMON receives a FoodScore of 34 out of 100, placing it in the Poor category. This score is primarily driven by its classification as a NOVA class 4 ultra-processed food, which incurs a significant penalty of -10 points. Further deductions include -4 points for its saturated fat content, which is 5g per 100g, and -1 point for sodium at 383.33mg per 100g. The ingredient list features canola oil and palm oil, both contributing to the fat profile, and high fructose corn syrup, which is a form of added sugar, although the product declares 0g added sugar per 100g. The presence of emulsifiers like mono- and diglycerides and soy lecithin also aligns with its ultra-processed classification. The product does receive a small bonus of +2 points for its iron content (12% DV per 100g). Compared to a generic unbranded wafer, this NILLA WAFER product's nutritional profile is largely consistent with the category, reflecting similar processing and ingredient patterns.
Health benefits
What the nutrients in nilla wafer cookies-wafer lemon 1x11 oz actually do for you, grounded in established dietary science.
Provides Energy for Activity
NILLA WAFER COOKIES-WAFER LEMON provides 466.67 calories per 100g, primarily from carbohydrates and fats. This can offer a quick source of energy for individuals needing a caloric boost, such as after light physical activity or as part of a larger meal for those with higher energy demands. The combination of sugars and fats makes it a readily available fuel source, though it is important to consider the overall nutritional context of the diet.
Source of Iron
This product contributes 2.23mg of iron per 100g, which is 12% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, consuming NILLA WAFER can contribute a small amount to daily iron intake, especially when combined with other iron-rich foods in the diet. It is important to note that the iron in this product comes from enriched flour.
Convenient and Shelf-Stable Snack
NILLA WAFER COOKIES-WAFER LEMON offers a convenient and shelf-stable snack option that does not require refrigeration. Its portability makes it suitable for on-the-go consumption or as an easy addition to packed lunches. For individuals seeking a quick, accessible snack that can be stored for extended periods, this product fits that specific use case. However, portion control remains important due to its nutrient density.
NILLA WAFER COOKIES-WAFER LEMON scores 34/100 (Poor) due to its classification as an ultra-processed food and its content of saturated fat and sodium.
How to eat it
NILLA WAFER cookies are typically consumed as a snack or dessert. They are often eaten plain, paired with fruit, or used as an ingredient in recipes like banana pudding. A common portion is 8 wafers (30g), which provides a moderate caloric intake.
Pair NILLA WAFER cookies with a source of protein or fiber, such as a small handful of nuts or a piece of fruit, to help moderate blood sugar response.
Use these wafers as a component in a balanced dessert, such as crushing them for a pie crust, rather than consuming them as a standalone snack to enhance nutritional variety.
Practice portion control by pre-portioning a serving into a small bag or container to avoid overconsumption, as the palatability can lead to eating more than intended.
Consider NILLA WAFER as an occasional treat rather than a daily staple to align with dietary guidelines that emphasize minimally processed foods.
Things to keep in mind
Individuals with allergies to wheat, milk, or eggs should avoid NILLA WAFER COOKIES-WAFER LEMON as these are declared allergens. The product also contains soy lecithin, which is a common allergen. Due to its ultra-processed nature and content of high fructose corn syrup, individuals monitoring their intake of added sugars or those with conditions like diabetes should consume this product in moderation. The sodium content, while not excessively high per serving, can contribute to overall daily intake, which is a consideration for those managing blood pressure. The presence of artificial flavor may also be a consideration for some consumers.
NILLA WAFER COOKIES-WAFER LEMON scores 34/100, which is considered Poor. It is an ultra-processed food and contains saturated fat and sodium, which contribute to its lower score. While it provides some iron, it is not a significant source of vitamins, minerals, or fiber.
How does NILLA WAFER compare to other cookies?
Compared to other sweet cookies like Nabisco's OREO, NILLA WAFER COOKIES-WAFER LEMON has a similar nutritional profile as an ultra-processed snack. Both typically contain added sugars, refined flours, and fats. The specific nutrient amounts will vary by product, but the overall classification and impact on diet are often comparable.
What is high fructose corn syrup?
High fructose corn syrup is a sweetener derived from corn starch. It is chemically similar to table sugar (sucrose) and is a common ingredient in many processed foods. While it contributes to the sweetness of the product, its presence is a marker of ultra-processing.
What is a reasonable portion size for NILLA WAFER cookies?
A reasonable portion size for NILLA WAFER COOKIES-WAFER LEMON is 8 wafers (30g). This portion provides approximately 140 calories. Sticking to this serving size can help manage caloric and fat intake, as overconsumption can easily occur with snack foods.
Can NILLA WAFER cookies be part of a balanced diet?
NILLA WAFER cookies can be part of a balanced diet when consumed in moderation and as an occasional treat. They should not replace nutrient-dense foods like fruits, vegetables, and whole grains. Prioritizing whole and minimally processed foods for the majority of your diet is recommended.