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Small, round, pale-golden biscuits with lightly browned edges and a fine, sandy-looking surface are arranged on a plate.

Gluten-Free Sablé Calories

Gluten-free, buttery French shortbread cookie

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

480kcal

GI

55medium

POTASSIUM · 100 G

60mg

FIBER · 100 G

2g

Quick answer

2 piece (medium) of Gluten-Free Sablé (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 18.6 g of carbs, 1.2 g of protein, 6.9 g of fat and 0.6 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Gluten-Free Sablé Nutrition Facts

Selected: 2 piece (medium) · 30 g

144

KCAL / 30G

Carbs

18.6g

· 7% DV

Protein

1.2g

· 2% DV

Fat

6.9g

· 9% 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 53% · Protein 3% · Fat 44%

Gluten-Free Sablé nutrition facts table · 2 piece (medium) (30 g)

NutrientAmount% DV
Calories144 kcal
Total fat6.9 g9%
Saturated fat3.9 g20%
Trans fat0.06 g
Sodium54 mg2%
Total carbohydrate18.6 g7%
Fiber0.6 g2%
Protein1.2 g2%

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 Gluten-Free Sablé?

ServingAmountCalories
2 piece (medium)30 g144 kcal
1 piece (small)15 g72 kcal
1 slice (thin)20 g96 kcal
1 slice (thick)30 g144 kcal
3 piece (large)45 g216 kcal
5 piece (jumbo)75 g360 kcal
100 g100 g480 kcal
1 pack (whole)100 g480 kcal

Calculated from 480 calories per 100 g.

Frequently Asked Questions About Gluten-Free Sablé

What is Gluten-Free Sablé?

Gluten-Free Sablé is a gluten-free take on French sablé, a buttery, tender shortbread-style cookie. Its fine, crumbly texture comes from the rich dough, while the gluten-free flour blend varies by recipe.

How is Gluten-Free Sablé different from regular shortbread?

Gluten-Free Sablé uses gluten-free flour instead of wheat flour, so it may be more delicate or sandy than conventional shortbread. The exact texture depends on the flour blend and how the dough is mixed.

Why does Gluten-Free Sablé crumble so easily?

Gluten-Free Sablé can crumble when its dough is too dry or the cookies are handled before cooling. Bring the dough together without overworking it, chill it before shaping, and let baked cookies set on the tray.

What flour is used in Gluten-Free Sablé?

Gluten-Free Sablé can be made with rice flour, cornstarch, or a blend of gluten-free flours. Recipes differ, so the cookie’s texture and how well it holds together depend on the particular blend and any binders used.

How should you store Gluten-Free Sablé?

Store Gluten-Free Sablé in an airtight container in a cool, dry place after it has cooled completely. Keeping moisture out helps preserve its crisp, short texture; packing it while warm can make the cookies soft.

Can you freeze Gluten-Free Sablé?

Yes, Gluten-Free Sablé can be frozen once fully cooled. Pack the cookies in a sealed freezer-safe container, then thaw them at room temperature before serving to help prevent condensation from softening their texture.

Can you make Gluten-Free Sablé dough ahead of time?

Yes, you can prepare Gluten-Free Sablé dough ahead and chill it, covered, before shaping. Chilling firms the butter and makes the dough easier to handle; if it becomes too hard, let it soften briefly before cutting.

What gives Gluten-Free Sablé its buttery, crumbly texture?

Butter and a lightly handled dough give Gluten-Free Sablé its rich, tender texture. Because gluten-free dough lacks the elastic structure found in wheat dough, mixing it just until combined helps keep the baked cookies delicate rather than tough.

What can you serve with Gluten-Free Sablé?

Gluten-Free Sablé pairs well with tea or coffee and can be served alongside fresh berries, jam, or a small dessert. Its buttery flavor also works with dark chocolate, without needing a strongly flavored accompaniment.

Is Gluten-Free Sablé a good dessert for people with diabetes?

Gluten-Free Sablé is still a sweet, flour-based cookie, so gluten-free does not mean it is sugar-free or automatically better for blood glucose. People managing diabetes can consider the portion and the cookie’s ingredients within their individual meal plan.

Gluten-Free Sablé Vitamins & Minerals

Vitamins

Vitamin A

36µg · 4% DV

B2

0.04mg · 3% DV

Vitamin E

0.36mg · 2% DV

B1

0.02mg · 2% DV

Minerals

Sodium

54mg · 2% DV

Phosphorus

12mg · 2% DV

Selenium

0.9µg · 2% DV

Manganese

0.04mg · 2% DV

Potassium ⭐

18mg · 1% DV

Gluten-Free Sablé Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

6.6
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Gluten-Free Sablé

To burn the 144 calories in 2 piece (medium) (30 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

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 Sablé?

Gluten-Free Sablé is a gluten-free take on the French sablé, a buttery shortbread-style cookie traditionally made with flour, butter and sugar. It has a delicate, sandy crumb that breaks easily, with a rich, gently sweet flavour.

In France, sablés are commonly served with tea or coffee, offered to guests, or enjoyed as a small treat. They also work well alongside a hot drink wherever you live. This is an energy-dense sweet rather than a filling snack: a 30 g serving provides about 144 kcal. Keep the portion modest, or pair a cookie with fresh fruit for a simple afternoon break.

How Nutritious Is Gluten-Free Sablé?

Nutrient density

Low

15/ 100

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

16/ 100

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 Sablé 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 Sablé Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Gluten-Free Sablé 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 Sablé Fat Profile

SATURATED

3.9g

MONOUNSATURATED

1.8g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Gluten-Free Sablé

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Foods Similar to Gluten-Free Sablé

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🍯

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Dark chocolate

540 kcal

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Höşmerim

320 kcal

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210 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.