Cookie Nutrition Facts


Verywell / Alexandra Shytsman

Table of Contents
View All
Table of Contents

If you are trying to lose weight, you are probably trying to avoid higher calorie snacks like cookies. Chips Ahoy calories, Oreo calories, and even homemade cookie calories add up quickly. 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 and weight management.

Nutrition Facts

The following nutrition information is provided by the USDA for one serving (three cookies, 34g) of Oreo cookies.

  • Calories: 160
  • Fat: 7g
  • Sodium: 135mg
  • Carbohydrates: 25g
  • Fiber: 1.2g
  • Sugars: 14g
  • Protein: 1g

The number of calories in a cookie depends on the type of cookie you eat. Oreo cookies, for example, contain about 53 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).
  • Otis Spunkmeyer cookie calories depend on the size of the cookie; a large 57-gram cookie provides 260 calories while maller cookies provide 90–160 calories.

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 full of calories and fat. 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 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 eating plan. 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 following an eating plan to lose weight, you can choose to eat fruit as a low-calorie, nutritious option. But sometimes you need the real deal. So if you choose to eat cookies, it may be smart to bake cookies at home.

The best cookies for those seeking to lose weight will include nutritious 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, and some don't even require a long day of mixing and baking.

Whether you are looking for healthy holiday cookies or just an easy recipe to satisfy your sweet tooth there are dozens of options online. Try these recipes for light meringue cookiespumpkin chocolate chip cookies, or mocha no-bake cookies.

4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Njike VY, Smith TM, Shuval O, et al. Snack food, satiety, and weight. Adv Nutr. 2016;7(5):866-78. doi:10.3945/an.115.009340

  2. Khan TA, Sievenpiper JL. Controversies about sugars: Results from systematic reviews and meta-analyses on obesity, cardiometabolic disease and diabetes. Eur J Nutr. 2016;55(Suppl 2):25-43. doi:10.1007/s00394-016-1345-3

  3. Potter M, Vlassopoulos A, Lehmann U. Snacking recommendations worldwide: A scoping review. Adv Nutr. 2018;9(2):86-98. doi:10.1093/advances/nmx003

  4. Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: The effects of oats on satiety. Nutr Rev. 2016;74(2):131-47. doi:10.1093/nutrit/nuv063

By Malia Frey, M.A., ACE-CHC, CPT
 Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist.