Calories in Cookie, oatmeal, reduced sugar
Generic food Sweets and Desserts
Cookie, oatmeal, reduced sugar contains 449 kcal per 100 g. A typical serving of 1 medium (30 g) provides about 135 kcal.
Roughly 61% of its calories come from carbohydrates, with 35% from fat and 4% from protein (estimated with general energy factors).
That is close to the median for cookies and brownies on FoodFactly (450 kcal per 100 g).
100 g provides 38% of the Daily Value for Thiamin (B1), 23% of the Daily Value for iron and 20% of the Daily Value for Niacin (B3).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 449 kcal | |
| Total fat C | 18 g | 23% |
| Saturated fat C | 2.7 g | 13% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 273 mg | 12% |
| Total carbohydrates C | 69.9 g | 25% |
| Dietary fiber C | 2.9 g | 10% |
| Total sugars C | 31.6 g | |
| Protein C | 4.8 g | 10% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0.3 mg | 0.3% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 7 µg | 6% |
| Thiamin (B1) C | 0.46 mg | 38% |
| Riboflavin (B2) C | 0.21 mg | 16% |
| Niacin (B3) C | 3.2 mg | 20% |
| Vitamin B6 C | 0.026 mg | 2% |
| Folate (B9) C | 74 µg | 19% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 12 mg | 2% |
| Calcium C | 54 mg | 4% |
| Iron C | 4.1 mg | 23% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 122 mg | 10% |
| Potassium C | 175 mg | 4% |
| Zinc C | 0.49 mg | 4% |
| Copper C | 0.15 mg | 17% |
| Selenium C | 4.4 µg | 8% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 61%
- Fat 35%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.8 gbelow the median for cookies and brownies (median 5.1 g)
- Fiber2.9 gabove the median for cookies and brownies (median 2.1 g)
- Sugars31.6 gbelow the median for cookies and brownies (median 32.9 g)
- Fat18 gbelow the median for cookies and brownies (median 18.1 g)
- Saturated fat2.7 gin the lowest quarter of cookies and brownies (median 4.6 g)
- Sodium273 mgbelow the median for cookies and brownies (median 350 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water6.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 7.6 g |
|---|---|
| Polyunsaturated fat C | 6.8 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 6.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.019 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.87 g |
| MUFA 18:1 C | 7.5 g |
| PUFA 18:3 C | 0.46 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.071 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 3 µg |
|---|---|
| Lycopene C | 2 µg |
| Lutein + zeaxanthin C | 49 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 18 µg |
Other components (8)
| Water C | 6.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 39 µg |
| Folate, food C | 7 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cookie
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cookie, vanilla with caramel, coconut, and chocolate coating | 489 | 3.5 g | 64.1 g | 25.8 g |
| Cookie, with peanut butter filling, chocolate-coated | 562 | 8.1 g | 52.9 g | 35.3 g |
| Cookie, butter or sugar, with chocolate icing or filling | 503 | 4.1 g | 68.8 g | 23.5 g |
| Cookie, chocolate, with icing or coating | 507 | 4.5 g | 67.9 g | 24.2 g |
| Cookie, batter or dough, raw Raw | 435 | 5 g | 54.5 g | 22.4 g |
| Cookie, NFS | 492 | 5.1 g | 65.4 g | 24.7 g |
| Cookie, almond | 514 | 5.4 g | 63.8 g | 26.2 g |
| Cookie, applesauce | 450 | 6.2 g | 68.7 g | 18.1 g |
| Cookie, biscotti | 373 | 7.6 g | 67 g | 8.4 g |
| Cookie, brownie, NS as to icing | 405 | 4.8 g | 63.9 g | 16.3 g |
| Cookie, brownie, without icing | 405 | 4.8 g | 63.9 g | 16.3 g |
| Cookie, brownie, with icing or filling | 401 | 2.9 g | 63.6 g | 17 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pie, oatmeal | 396 | 6.1 g | 56.9 g | 16 g |
| Cookie bar, with chocolate, nuts, and graham crackers | 492 | 5.1 g | 65.4 g | 24.7 g |
| Muffin, chocolate chip | 402 | 5.8 g | 55.4 g | 19 g |
| Graham crackers, sandwich, with filling | 483 | 4.5 g | 72.1 g | 20 g |
| Snack cake, chocolate | 399 | 3.6 g | 60.3 g | 15.9 g |
| Beignet | 417 | 5.5 g | 53.7 g | 20.2 g |
| Topping, nuts and syrup | 448 | 4.5 g | 58.1 g | 22 g |
| Breakfast tart | 385 | 4 g | 71.8 g | 9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cookie?
100 g of cookie has 449 kcal. 1 medium (30 g): about 135 kcal. 1 miniature/bite size (5 g): about 22 kcal. 1 small (20 g): about 90 kcal.
How much protein is in cookie?
Cookie contains 4.8 g of protein per 100 g (10% of the 50 g Daily Value), or 1.4 g in 1 medium (30 g). About 4% of its calories come from protein. Compared with other cookies and brownies, that is below the median (median 5.1 g).
How many carbs are in cookie?
Cookie has 69.9 g of total carbohydrates per 100 g, including 2.9 g of fiber and 31.6 g of sugars.
How much fat is in cookie?
Cookie contains 18 g of fat per 100 g, of which 2.7 g is saturated (13% of the Daily Value).
What vitamins and minerals does cookie contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (38% DV), iron (23% DV), Niacin (B3) (20% DV), Folate (B9) (19% DV) and copper (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cookie?
100 g contains 273 mg of sodium, 12% of the 2,300 mg Daily Value.
Does cookie have the same nutrition not specified and raw?
No. Per 100 g, cookie, oatmeal, reduced sugar has 449 kcal, while cookie, batter or dough, raw has 435 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707986. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.