Cookie Nutrition Facts

Calories in Cookies and Tips for Dieters Who Love Them

best holiday cookies for dieters
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If you are trying to lose weight, you are probably trying to avoid higher calorie snacks like cookies.  But cookies can be part of a healthy eating plan. The key is to eat them in moderation and to choose cookies that are better for weight loss.

Calories in Cookies 

Oreo Nutrition Facts
Serving Size 1 serving (34 g)
Per Serving% Daily Value*
Calories 160 
Calories from Fat 60 
Total Fat 7g10%
Saturated Fat 2g10%
Cholesterol 0mg0%
Sodium 143mg6%
Potassium 63mg2%
Carbohydrates 25g8%
Dietary Fiber 1.2g5%
Sugars 14g 
Protein 1g 
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 9%
*Based on a 2,000 calorie diet

The number of calories in a cookie depends on the type of cookie you eat. Oreo cookies, for example contain about 50 calories per cookie. Chips Ahoy brand chocolate chip cookies contain 160 calories in each three-cookie serving.

  • Fig Newtons provide about 100 calories per serving and 2 grams of fat.
  • Rice Krispie Treats provide about 100 calories per serving
  • Nilla Wafers provide about 110 calories per serving (8 wafers)
  • Shortbread cookies contain about 40 calories per cookie
  • Double Stuff Oreos provide about 140 calories per serving (2 cookies)
  • Little Debbie Oatmeal Creme Pies provide about 170 calories per serving (1 cookie)
  • Peanut butter cookies prepared from a recipe usually provide about 95 calories per 3-inch cookie.
  • Sugar cookies usually provide about 70 calories per cookie (unfrosted)

Calories in cookies that you bake at home can be harder to calculate because there is quite a bit of variation in the ingredients used and in the size of each cookie.

In general, however, a homemade chocolate chip cookie is likely to provide about 75 calories and 4.5 grams of fat. A homemade brownie (made from a prepared mix like Betty Crocker) is likely to provide about 100 calories and one gram of fat.

And what about Christmas cookies? Holiday cookies can be a diet disaster.

Frosted cookies have more fat and sugar than their non-frosted counterparts.  And gingerbread cookies may contain up to 300 calories or more per cookie. In  many cases, the high calorie count is due to the fact that gingerbread cookies are larger.

Worst Cookies for Weight Loss

The worst cookies for your health and for your diet are likely to be the packaged cookies that you buy in the store. Why? Because they often provide more sugar and processed ingredients than the ones you make at home. Some even contain hydrogenated oils, or trans fats, which are not good for your body.

In addition to the ingredients, packaged cookies are easy to overeat. Many times, we eat them directly from the package, so we're likely to eat more than a single serving. Which means that you'll have to multiply your cookie calories times two or three servings to get the correct number.

Refrigerated cookie dough that you make at home can also be dangerous to your weight loss diet. One tollhouse cookie made from refrigerated dough can provide 80 calories or more, and that's if you make them exactly according to the instructions. Many bakers make them slightly larger—which increases the calorie count.

Regardless of which cookie you choose, moderation is key.

Don’t eat directly from the box. Remove a single serving (usually 1-2 cookies), put away the container and eat only what you removed. Don't go back for seconds!

The Best Cookies for Weight Loss

If you have a craving for sweets and you're on a diet, you can choose to eat fruit as a low calorie option. But sometimes you need the real deal. So if you choose to eat cookies, I recommend making diet-friendly cookies at home.

The best cookies for dieters will include healthy ingredients like oatmeal or almonds. Oatmeal cookies contain healthy fiber to keep you feeling full.  And peanut butter cookies give you a little extra protein when they are made with healthy peanut butter and real nuts.

If you don't like peanuts, there are other high protein cookie recipes that are easy to make - some don't even require a long day of mixing and baking.

Healthy Cookie Recipes

Whether you are looking for healthy holiday cookies or just an easy recipe to satisfy your sweet tooth there are dozens of options online.

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