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Fat-Free Cookie Calories
Fat-free, low-calorie, fiber snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fat-Free Cookie (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 16 g of carbs, 1.4 g of protein, 0.1 g of fat and 0.6 g of fiber. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Fat-Free Cookie Nutrition Facts
Selected: 1 piece (medium) · 20 g
74
KCAL / 20G
Carbs
16g
· 6% DV
Protein
1.4g
· 3% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 91% · Protein 8% · Fat 1%
Fat-Free Cookie nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 36 mg | 2% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 0.6 g | 2% |
| Protein | 1.4 g | 3% |
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 Fat-Free Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 74 kcal |
| 1 piece (mini) | 5 g | 19 kcal |
| 1 piece (small) | 10 g | 37 kcal |
| 1 piece (large) | 35 g | 130 kcal |
| 2 piece (double) | 40 g | 148 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 1 serving (large) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Fat-Free Cookie
How do you make a Fat-Free Cookie?
A Fat-Free Cookie is made without butter or oil, using flour, a sweetener, a leavening agent and enough liquid or binder to hold the dough together. Some recipes use applesauce or yogurt for moisture, but the exact ingredients vary.
What can replace butter or oil in a Fat-Free Cookie recipe?
Applesauce, mashed banana or yogurt can replace some of the moisture and binding that butter or oil provides in a Fat-Free Cookie recipe. They change the flavor and texture, so use a recipe developed for that substitution rather than swapping ingredients at random.
Why does a Fat-Free Cookie turn out dry?
A Fat-Free Cookie can turn dry because removing fat reduces the tenderness and moisture it would normally bring to the dough. Too much flour or overbaking makes this worse; take the cookies out when they are just set, since they firm as they cool.
Can a Fat-Free Cookie still contain sugar?
Yes, a Fat-Free Cookie can contain sugar. “Fat-free” describes the fat content, not the amount of sugar; recipes may use sugar, honey or another sweetener, so the name alone does not tell you how sweet the cookie is.
Does a Fat-Free Cookie taste different from a regular cookie?
Yes, a Fat-Free Cookie often tastes and feels different from a regular cookie. Without butter or oil, it may be less rich and less tender, while fruit purée or yogurt used in its place can add their own flavor.
Is a Fat-Free Cookie a healthy snack?
A Fat-Free Cookie can fit into a snack, but fat-free does not automatically mean nutritious or low in sugar. It is still a sweet baked food, so pairing a modest portion with a more filling food can make for a more balanced snack.
Will a Fat-Free Cookie raise blood sugar?
Yes, a Fat-Free Cookie can raise blood sugar because its flour and any added sweetener contribute carbohydrates. Having no fat does not remove those carbohydrates; people managing diabetes should account for the portion in their meal plan.
Is a Fat-Free Cookie a good snack before exercise?
A Fat-Free Cookie can provide carbohydrates before exercise, but it may not keep you satisfied for long. If you choose one, allow time to see how it sits with you, and consider pairing it with a more sustaining snack for longer workouts.
How should you store a Fat-Free Cookie?
Store a Fat-Free Cookie only after it has cooled, in an airtight container in a cool, dry place. Homemade cookies are best eaten within a few days; discard them if they develop an unusual smell or show signs of spoilage.
Can you freeze Fat-Free Cookie dough?
Yes, Fat-Free Cookie dough can usually be frozen, although dough without butter or oil may have a different texture after thawing. Freeze it in a sealed container, thaw it in the refrigerator, and bake a test cookie to check how it spreads.
Fat-Free Cookie Vitamins & Minerals
Vitamins
B1
0.03mg · 3% DV
B3
0.24mg · 2% DV
B2
0.02mg · 2% DV
Biotin
0.4µg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Phosphorus
12mg · 2% DV
Iron
0.3mg · 2% DV
Sodium
36mg · 2% DV
Potassium ⭐
18mg · 1% DV
Fat-Free Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Cookie
To burn the 74 calories in 1 piece (medium) (20 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 Fat-Free Cookie?
A Fat-Free Cookie is a sweet baked biscuit made without added butter or oil; recipes commonly use flour and sugar, with other ingredients varying from one version to another. It is a style of cookie rather than a single traditional recipe, so the name does not point to one particular place of origin.
The texture may be drier or crisper than a butter-rich cookie, and it works well with tea or coffee as a small snack. It is very low in fat, but still mostly a source of carbohydrate, with modest fibre. A small serving can suit someone looking for a lighter cookie; pairing it with fruit or plain yoghurt makes for a more filling snack.
How Nutritious Is Fat-Free 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 Fat-Free 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 Fat-Free Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Fat-Free 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
Fat-Free Cookie Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.