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Last updated: Aug 9, 2026
Golden Corral

Captain's Wafers

SoupPopular

Golden Corral Captain's Wafers is carb-leaning, with about 58% of macro calories from carb. Each serving has 140 calories, 2g protein, 18g carbs, and 5g fat, making it a lighter restaurant option to compare with larger meals.

10 each (28g)
Serving Size
28 g
Serving Weight
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140
Calories
Per serving
2 g
Protein
18 g
Carbs
5 g
Fat

Nutrition Facts

Amount per serving

Calories140 kcal
% Daily Value*
Total Fat 5 g6%
Saturated Fat 0 g0%
Trans Fat 0 g—
Cholesterol 0 mg0%
Sodium 210 mg9%
Total Carbohydrate 18 g7%
Dietary Fiber 0 g0%
Total Sugars 2 g—
Protein 2 g4%
Vitamin A—
Vitamin C—
Vitamin D—
Calcium—
Iron—
Potassium—
Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

140
kcal
Protein2 g (6%)
Carbs18 g (58%)
Fat5 g (36%)
Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density1.4/10

6% of macro calories come from protein.

Satiety index3.1/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate35 min walk

About 14 minutes of running for these calories.

Key Nutrients

Protein 2 g4%
Fiber 0 g0%
Sodium 210 mg9%
Sugars 2 g—
Saturated Fat 0 g0%
How we calculate these values

Diet Compatibility

High protein1.4/10 protein density from 2g protein and 140 calories.No
Lower carb18g carbs per serving.Yes
Low fat5g total fat per serving.No
High sugar2g total sugars per serving.No
High sodium210mg sodium per serving.No
Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Captain's Wafers has 10 fewer calories than Alfredo Sauce and 1g less protein. Compare

Captain's Wafers has 200 fewer calories than Apple Cinnamon Bread Pudding and 3g less protein. Compare

Compare with Alfredo Sauce

Captain's Wafers Compared With Nearby Items

Golden Corral Captain's Wafers is listed in the Soup category with 140 calories, 2g protein, 18g carbs, and 5g fat per serving.

Data Source and Methodology

Nutrition values for Captain's Wafers are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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