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Diet salty cookie Calories
Low-calorie, reduced-fat, salty snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Diet salty cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 20.4 g of carbs, 2.7 g of protein, 3 g of fat and 1.5 g of fiber. Its 0.1 mg of B1 covers 5% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Diet salty cookie Nutrition Facts
Selected: 3 piece (medium) · 30 g
123
KCAL / 30G
Carbs
20.4g
· 7% DV
Protein
2.7g
· 5% DV
Fat
3g
· 4% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 9% · Fat 23%
Diet salty cookie nutrition facts table · 3 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 1.5 g | 5% |
| Protein | 2.7 g | 5% |
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 3 Pieces of Diet salty cookie?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 30 g | 123 kcal |
| 1 piece (small) | 10 g | 41 kcal |
| 1 serving (small) | 25 g | 103 kcal |
| 1 pack (mini) | 40 g | 164 kcal |
| 5 piece (large) | 50 g | 205 kcal |
| 2 serving (large) | 50 g | 205 kcal |
| 1 pack (jumbo) | 80 g | 328 kcal |
| 100 g | 100 g | 410 kcal |
| 10 piece (large) | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Diet salty cookie
What are diet salty cookies?
Diet salty cookies are savory baked snacks, often sold as packaged biscuits or made at home. Packaged versions are processed foods; “diet” usually refers to a lighter recipe, not a guarantee that they are low in salt or suitable to eat without portion limits.
How are diet salty cookies different from regular savory cookies?
Diet salty cookies are generally made with less fat than a regular savory cookie, though recipes differ. The name does not necessarily mean less salt, and a homemade version can differ substantially from a packaged one.
Can diet salty cookies help with weight loss?
No, diet salty cookies do not cause weight loss on their own. A lighter recipe may use less fat, but the cookies still add to what you eat; keep the serving modest rather than treating them as a meal replacement.
How do you make diet salty cookies at home?
You can make diet salty cookies by mixing flour with yogurt, a small amount of oil, and a leavening agent. Shape the dough without overworking it, then bake until lightly golden; the exact baking time depends on the cookie size and thickness.
Why do diet salty cookies turn hard?
Diet salty cookies can turn hard if the dough is overmixed, the cookies bake too long, or the recipe has too little moisture. Mix just until the dough comes together and take them out once lightly golden.
How should you store diet salty cookies after opening?
Keep diet salty cookies in an airtight container in a cool, dry place after opening. Let homemade cookies cool completely before storing them, since trapped steam can soften their crisp texture.
Can you freeze diet salty cookies?
Yes, you can freeze baked diet salty cookies once they have cooled completely. Seal them in a freezer-safe container to protect their texture, then thaw and briefly warm them in the oven if you want them crisp again.
What goes well with diet salty cookies?
Diet salty cookies pair well with tea, soup, or a simple dip such as hummus. For a more filling snack, serve them with yogurt or cheese instead of eating them on their own.
Why are diet salty cookies called “diet” if they taste salty?
The word “diet” in diet salty cookies usually describes a lighter recipe, often one made with less fat; it does not mean the cookies are low-sodium. Their salty taste comes from seasoning, which is a separate feature.
Can people with diabetes eat diet salty cookies?
People with diabetes may be able to include diet salty cookies in a planned portion, but the flour can raise blood glucose. Count them alongside other carbohydrate foods, and follow your clinician’s or dietitian’s individual guidance if you have one.
Diet salty cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B3
0.45mg · 3% DV
B2
0.04mg · 3% DV
Biotin
0.6µg · 2% DV
Minerals
Sodium
195mg · 8% DV
Manganese
0.12mg · 5% DV
Phosphorus
27mg · 4% DV
Iron
0.63mg · 4% DV
Potassium ⭐
33mg · 1% DV
Diet salty cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet salty cookie
To burn the 123 calories in 3 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 Diet salty cookie?
Diet salty cookie is a savoury, crisp biscuit made primarily with flour and salt, typically prepared with less fat than a standard salty biscuit. It is sold packaged and can also be made at home. Its mild, salty flavour and crunchy texture make it an easy snack with tea or coffee, or a simple addition to breakfast. Depending on where you live, it also pairs well with cheese, olives or sliced vegetables.
Despite its “diet” label, it is still flour-based and relatively high in carbohydrates, so the name does not mean it is calorie-free or unlimited. Keep to a modest portion; pairing a few biscuits with vegetables or a protein-rich topping can make a more satisfying snack.
How Nutritious Is Diet salty 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
Medium
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 Diet salty 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 Diet salty cookie Contain Allergens?
Contains these allergens:
Which Diets Is Diet salty 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
Diet salty cookie Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.93g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 33:1
Above the ideal 4:1 (33:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.