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Coconut, Mulberry, and Walnut Cookie Calories
A sweet, energy-dense baked cookie made with coconut, mulberries, and walnuts.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Coconut, Mulberry, and Walnut Cookie (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 17.7 g of carbs, 2 g of protein, 7.5 g of fat and 1.3 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 60 (high), so it raises blood sugar quickly.
Coconut, Mulberry, and Walnut Cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
144
KCAL / 30G
Carbs
17.7g
· 6% DV
Protein
2g
· 4% DV
Fat
7.5g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 5% · Fat 47%
Coconut, Mulberry, and Walnut Cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.12 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 17.7 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Coconut, Mulberry, and Walnut Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 144 kcal |
| 1 piece (small) | 20 g | 96 kcal |
| 1 ounce (medium) | 28 g | 134 kcal |
| 1 serving (medium) | 35 g | 168 kcal |
| 1 piece (large) | 45 g | 216 kcal |
| 2 piece (double) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Coconut, Mulberry, and Walnut Cookie
How do you make Coconut, Mulberry, and Walnut Cookies?
Coconut, Mulberry, and Walnut Cookies are made by creaming butter and sugar, mixing in an egg, then folding in flour, coconut, mulberries, and chopped walnuts. Shape the dough and bake until the edges turn lightly golden; avoid overbaking for a tender centre.
Can you use dried mulberries in Coconut, Mulberry, and Walnut Cookies?
Yes, dried mulberries work especially well in Coconut, Mulberry, and Walnut Cookies because they add concentrated sweetness without making the dough wet. Chop large berries so they spread evenly and do not pull apart the cookie when you bite into it.
Why do Coconut, Mulberry, and Walnut Cookies spread too much?
Coconut, Mulberry, and Walnut Cookies can spread when the butter is very soft, the dough is warm, or the baking sheet is still hot. Chill the shaped dough before baking and place it on a cool, lined tray to help the cookies hold their shape.
How long do Coconut, Mulberry, and Walnut Cookies stay fresh?
Coconut, Mulberry, and Walnut Cookies stay fresh for several days in an airtight container at room temperature, provided they are fully cooled first. Keep them away from humid areas, which can soften the cookies and make the walnuts lose their crunch.
Can you freeze Coconut, Mulberry, and Walnut Cookie dough?
Yes, you can freeze Coconut, Mulberry, and Walnut Cookie dough. Shape it into portions first, freeze them on a tray, then transfer them to a sealed freezer bag; bake from frozen, allowing a little extra time in the oven.
How can you make Coconut, Mulberry, and Walnut Cookies chewy?
For chewier Coconut, Mulberry, and Walnut Cookies, use dried rather than fresh mulberries and take the cookies out while their centres still look slightly soft. Let them finish setting on the baking tray instead of leaving them in the oven until fully firm.
Can you use desiccated coconut in Coconut, Mulberry, and Walnut Cookies?
Yes, desiccated coconut is suitable for Coconut, Mulberry, and Walnut Cookies and gives them a noticeable coconut flavour. If it is particularly dry or coarse, let the mixed dough rest briefly before shaping so the coconut can absorb some moisture.
What can replace walnuts in Coconut, Mulberry, and Walnut Cookies?
Chopped pecans can replace walnuts in Coconut, Mulberry, and Walnut Cookies, with a similarly rich, crunchy result. For a nut-free variation, leave the walnuts out and add a little more coconut or chopped dried mulberries; the finished cookies will have a different texture.
What should you serve with Coconut, Mulberry, and Walnut Cookies?
Coconut, Mulberry, and Walnut Cookies pair well with coffee, black tea, or a glass of milk. Their sweet dried fruit and rich walnuts make them a satisfying snack on their own, so serve a small cookie rather than adding another rich dessert.
Are Coconut, Mulberry, and Walnut Cookies a good snack before a workout?
Coconut, Mulberry, and Walnut Cookies can work as a quick snack before exercise, but their fat and fibre may feel heavy just before intense activity. If you choose one, eat it with enough time to digest rather than immediately before your workout.
Coconut, Mulberry, and Walnut Cookie Vitamins & Minerals
Vitamins
B1
0.04mg · 3% DV
Folate
10.5µg · 3% DV
Vitamin E
0.39mg · 3% DV
B2
0.03mg · 2% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.33mg · 14% DV
Phosphorus
36mg · 5% DV
Selenium
2.4µg · 4% DV
Sodium
78mg · 3% DV
Potassium ⭐
63mg · 2% DV
Coconut, Mulberry, and Walnut Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Coconut, Mulberry, and Walnut Cookie
To burn the 144 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Coconut, Mulberry, and Walnut Cookie?
Coconut, mulberry, and walnut cookie is a sweet baked cookie made with a dough that brings together coconut, mulberries, and walnuts. Recipes vary, and the combination does not point to one particular regional tradition; it can be made at home or bought from a bakery.
Coconut adds a fragrant, chewy note, mulberries bring sweetness, and walnuts give the cookie a richer flavour with a little crunch. Enjoy it as a snack with tea or coffee, or serve it as a small treat after a meal. It is energy-dense, with 480 calories per 100 g, so a modest piece is satisfying; pair it with an unsweetened drink if you want to keep the overall snack less sweet.
How Nutritious Is Coconut, Mulberry, and Walnut Cookie?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Coconut, Mulberry, and Walnut Cookie Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Coconut, Mulberry, and Walnut Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Coconut, Mulberry, and Walnut Cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Coconut, Mulberry, and Walnut Cookie Fat Profile
SATURATED
3.6g
MONOUNSATURATED
1.86g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.