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Gluten-free fruit cookie Calories
Gluten-free, fruit-filled sweet snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gluten-free fruit cookie (18 g) has 82 calories. That works out to 455 calories per 100 g. It contains 12.3 g of carbs, 0.9 g of protein, 3.3 g of fat and 0.5 g of fiber. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Gluten-free fruit cookie Nutrition Facts
Selected: 1 piece (medium) · 18 g
82
KCAL / 18G
Carbs
12.3g
· 4% DV
Protein
0.9g
· 2% DV
Fat
3.3g
· 4% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 4% · Fat 36%
Gluten-free fruit cookie nutrition facts table · 1 piece (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 1.28 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 12.3 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 0.9 g | 2% |
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 Gluten-free fruit cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 18 g | 82 kcal |
| 1 piece (mini) | 10 g | 46 kcal |
| 1 piece (large) | 28 g | 127 kcal |
| 1 serving (small) | 30 g | 137 kcal |
| 2 piece (double) | 36 g | 164 kcal |
| 3 piece (triple) | 54 g | 246 kcal |
| 1 serving (medium) | 60 g | 273 kcal |
| 1 serving (large) | 90 g | 410 kcal |
| 100 g | 100 g | 455 kcal |
| 1 pack (small) | 150 g | 683 kcal |
Calculated from 455 calories per 100 g.
Frequently Asked Questions About Gluten-free fruit cookie
What fruit is used in a gluten-free fruit cookie?
A gluten-free fruit cookie may contain dried fruit, fruit pieces, or a fruit filling; there is no single standard fruit. Raisins and chopped dried fruit are common in home recipes, while packaged or bakery versions may use a soft filling, so check the product description for the variety.
Why does a gluten-free fruit cookie have a different texture from a regular cookie?
A gluten-free fruit cookie can be more crumbly or tender because its flour has no gluten to give dough elasticity. The fruit also adds moisture, especially in filled versions. A blend of gluten-free flours and a suitable binder helps produce a more cohesive cookie.
How do you stop the filling in a gluten-free fruit cookie from leaking?
Use a thick, cooled filling and seal the edges of the gluten-free fruit cookie firmly before baking. Runny fruit puree or overfilling can force the seam open in the oven; leave a clear border around the filling and avoid placing the cookies too close together on the tray.
Can you make gluten-free fruit cookies with fresh fruit?
Yes, but fresh fruit releases more water than dried fruit, which can make a gluten-free fruit cookie soggy or underbaked in the middle. Chop the fruit finely, drain excess juice, and use a recipe designed for fresh fruit rather than swapping it directly into a dried-fruit recipe.
How should you store gluten-free fruit cookies?
Store fully cooled gluten-free fruit cookies in an airtight container in a cool, dry place. Cookies with a moist fruit filling may soften faster than ones made with dried fruit; refrigerate filled cookies if the recipe or package calls for it, and keep them covered.
Can you freeze gluten-free fruit cookies?
Yes, gluten-free fruit cookies can usually be frozen once completely cool. Freeze them in a sealed container with baking paper between layers, then thaw at room temperature while still covered; this helps limit condensation from softening the cookies.
How do you keep gluten-free fruit cookies from crumbling?
To keep gluten-free fruit cookies from crumbling, use the binder and liquid specified in the recipe and let the dough rest before shaping. Avoid overbaking, and allow the cookies to cool on the tray, since they are often fragile while hot.
Can you make gluten-free fruit cookies without eggs?
Yes, but replacing eggs can change how well gluten-free fruit cookies hold together. Use an egg substitute intended for baking or a recipe specifically developed without eggs; simply leaving the eggs out can make the cookies dry and crumbly.
Are gluten-free fruit cookies suitable for people with diabetes?
Not necessarily. A gluten-free fruit cookie can still contain starch and added sugar, and fruit filling may add more carbohydrates. Gluten-free does not mean blood-sugar-friendly; people managing diabetes should consider the portion and their individual meal plan.
What can you serve with a gluten-free fruit cookie?
Serve a gluten-free fruit cookie with tea or coffee, or pair it with plain yogurt for a more substantial snack. A filled cookie may be sweet enough on its own, so an unsweetened drink balances it without adding another sweet accompaniment.
Gluten-free fruit cookie Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
Vitamin E
0.25mg · 2% DV
B3
0.2mg · 1% DV
Biotin
0.36µg · 1% DV
Minerals
Sodium
58mg · 3% DV
Manganese
0.06mg · 3% DV
Phosphorus
14mg · 2% DV
Selenium
1.08µg · 2% DV
Potassium ⭐
26mg · 1% DV
Gluten-free fruit cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free fruit cookie
To burn the 82 calories in 1 piece (medium) (18 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 Gluten-free fruit cookie?
A gluten-free fruit cookie is a baked sweet made with flour or a flour blend that does not contain gluten, with fruit mixed into the dough or used as a filling. The fruit and texture vary by recipe, so some versions are soft and tender while others bake up crisp. It is sold as a packaged snack and can also be made at home.
Its fruity sweetness makes it an easy treat with tea or coffee, or a small snack between meals. It is mainly a source of carbohydrates and provides relatively little protein; at 455 calories per 100 g, it is energy-dense. Have one with plain yogurt or alongside a piece of fresh fruit for a more substantial snack, and check the product label if you need to avoid gluten strictly.
How Nutritious Is Gluten-free fruit 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 Gluten-free fruit 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 Gluten-free fruit cookie Contain Allergens?
Contains these allergens:
Which Diets Is Gluten-free fruit cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Gluten-free fruit cookie Fat Profile
SATURATED
1.28g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 50:1
Above the ideal 4:1 (50:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.