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Fat-free oat cookie Calories
Very low-fat oat-based sweet snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Fat-free oat cookie (24 g) has 94 calories. That works out to 390 calories per 100 g. It contains 18.7 g of carbs, 2 g of protein, 0.6 g of fat and 1.6 g of fiber. Its 0.3 mg of Manganese covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Fat-free oat cookie Nutrition Facts
Selected: 2 piece (medium) · 24 g
94
KCAL / 24G
Carbs
18.7g
· 7% DV
Protein
2g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 9% · Fat 6%
Fat-free oat cookie nutrition facts table · 2 piece (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 1.6 g | 6% |
| 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 2 Pieces of Fat-free oat cookie?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 24 g | 94 kcal |
| 1 piece (small) | 12 g | 47 kcal |
| 1 serving (small) | 30 g | 117 kcal |
| 4 piece (large) | 48 g | 187 kcal |
| 1 serving (medium) | 50 g | 195 kcal |
| 6 piece (extra large) | 72 g | 281 kcal |
| 100 g | 100 g | 390 kcal |
| 1 pack (mini) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Fat-free oat cookie
How do you make a fat-free oat cookie?
A fat-free oat cookie is commonly made by binding oats with mashed banana or applesauce instead of added butter or oil. Mix the oats and binder with any chosen flavorings, shape the dough, and bake until set.
Is a fat-free oat cookie actually fat-free?
No. “Fat-free” may mean that no oil or butter was added to the recipe, not that the cookie contains zero fat. The nutrition information provided lists 2.5 grams of fat per 100 grams.
Why does my fat-free oat cookie fall apart?
A fat-free oat cookie often falls apart when the dough lacks enough binder or moisture. Mashed banana, applesauce, or egg can help hold the oats together; letting the mixed dough rest briefly also gives the oats time to absorb moisture.
How can I make a fat-free oat cookie chewy instead of dry?
Use enough moist binder and avoid overbaking a fat-free oat cookie. Mashed banana or applesauce can keep the center softer, while taking the cookies out as soon as they are set helps prevent them from drying out.
Can you use quick oats in a fat-free oat cookie?
Yes, quick oats work in a fat-free oat cookie, but they usually give it a softer, more uniform texture. Rolled oats make the cookie more textured and distinct; either type can be used, though the dough may absorb moisture differently.
What can replace butter in a fat-free oat cookie?
Mashed banana or applesauce can replace butter in a fat-free oat cookie. Both add moisture and help bind the oats, but banana has a more noticeable flavor, while applesauce tends to taste milder.
How should you store a fat-free oat cookie?
Let a fat-free oat cookie cool completely, then store it in an airtight container at room temperature. Sealing the cookies while warm traps steam and can make them soft; keep them away from damp conditions to preserve their texture.
Can you freeze a fat-free oat cookie?
Yes, a fat-free oat cookie can be frozen once fully cooled. Separate the cookies with parchment in a sealed freezer-safe container, then thaw them at room temperature; briefly warming them in the oven can refresh the texture.
Can a fat-free oat cookie be made without added sugar?
Yes, ripe mashed banana or unsweetened applesauce can sweeten a fat-free oat cookie without added sugar. The result will taste and feel different from a conventional cookie, and the binder still needs to hold the oats together.
Is a fat-free oat cookie a good snack for weight loss?
A fat-free oat cookie can fit as a snack, but its name does not make it a weight-loss food. It contains carbohydrates and can be easy to eat in multiples, so consider how filling it is alongside the rest of your snack.
Fat-free oat cookie Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Biotin
0.96µg · 3% DV
B5
0.14mg · 3% DV
B6
0.03mg · 2% DV
Minerals
Manganese
0.29mg · 13% DV
Phosphorus
43mg · 6% DV
Selenium
2.88µg · 5% DV
Copper
0.04mg · 4% DV
Sodium
77mg · 3% DV
Potassium ⭐
50mg · 1% DV
Fat-free oat cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free oat cookie
To burn the 94 calories in 2 piece (medium) (24 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 oat cookie?
A Fat-free oat cookie is a baked sweet made with oats or oat flour, a sweetener and ingredients that bind the dough. “Fat-free” usually means the recipe contains no added butter or oil, rather than literally no fat; oats contribute a small amount. Recipes may also use fruit purée or spices for flavour and texture.
Depending on how it is baked, the cookie can be crisp at the edges or pleasantly chewy. It works as a quick snack, with tea or coffee, or alongside fruit and yoghurt for a more substantial bite. It is mainly a carbohydrate-rich sweet, with relatively little fat and some fibre. If you are making it at home, reducing the sweetener and adding cinnamon is an easy way to keep the flavour while making it less sugary.
How Nutritious Is Fat-free oat 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 Fat-free oat 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 oat cookie Contain Allergens?
Contains these allergens:
Which Diets Is Fat-free oat 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 oat cookie Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.