Benne Wafers Nutrition Facts: Calories, Macros & Health Benefits
Summary: Benne Wafers contains 480 calories, 8g protein, 52g carbs, and 26g fat per 5 pieces (30g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 5 pieces (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 480 kcal | 24% |
| Protein | 8.0g | 16% |
| Carbohydrates | 52.0g | 19% |
| Total Fat | 26.0g | 33% |
| Fiber | 3.5g | 12% |
| Sugar | 28.0g | -- |
| Saturated Fat | 8.0g | 40% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 220.0mg | 10% |
| Calcium | 80.0mg | 6% |
| Iron | 180.0mg | 1000% |
| Magnesium | 2.2mg | 1% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Benne Wafers Good for You?
Benne Wafers provides 480 calories per 5 pieces (30g) with 8g protein, 52g carbohydrates, and 26g fat. It is a source of saturated fat (40% dv), cholesterol (10% dv), sodium (10% dv).
Traditional Southern US (Lowcountry) thin crispy cookies made with toasted sesame seeds (benne seeds), butter, brown sugar, and flour. A Charleston, South Carolina specialty.
Key Health Benefits of Benne Wafers
- Saturated Fat (40% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 8g protein per serving to support satiety and muscle maintenance.
How to Track Benne Wafers Nutrition with Gram
Use Gram to log benne wafers and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in benne wafers?
Benne Wafers contains 480 calories per 5 pieces (30g).
How much protein is in benne wafers?
Benne Wafers provides 8g of protein per 5 pieces (30g).
How many carbs are in benne wafers?
Benne Wafers has 52g of carbohydrates per 5 pieces (30g).
Is benne wafers good for tracking nutrition?
Yes. Benne Wafers can be logged by calories, macros, and micronutrients in the Gram app.
How should I use benne wafers in a meal plan?
Use Benne Wafers as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track benne wafers and thousands of other foods with the Gram app.