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Gluten-Free Walnut Oat Cookie Calories
Baked with oats and walnuts. Nutritional values may vary by recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gluten-Free Walnut Oat Cookie (40 g) has 188 calories. That works out to 470 calories per 100 g. It contains 23.6 g of carbs, 3.4 g of protein, 9.2 g of fat and 2.5 g of fiber. Its 0.6 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Gluten-Free Walnut Oat Cookie Nutrition Facts
Selected: 1 piece (medium) · 40 g
188
KCAL / 40G
Carbs
23.6g
· 9% DV
Protein
3.4g
· 7% DV
Fat
9.2g
· 12% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 7% · Fat 44%
Gluten-Free Walnut Oat Cookie nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 188 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.48 g | 12% |
| Trans fat | 0.08 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 23.6 g | 9% |
| Fiber | 2.5 g | 9% |
| Protein | 3.4 g | 7% |
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 Walnut Oat Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 188 kcal |
| 1 piece (mini) | 20 g | 94 kcal |
| 1 ounce (medium) | 28 g | 132 kcal |
| 1 piece (small) | 30 g | 141 kcal |
| 1 piece (large) | 55 g | 259 kcal |
| 1 serving (large) | 60 g | 282 kcal |
| 2 piece (double) | 80 g | 376 kcal |
| 100 g | 100 g | 470 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Gluten-Free Walnut Oat Cookie
How do you make a gluten-free walnut oat cookie?
A gluten-free walnut oat cookie is made by combining oats and chopped walnuts with the binding and sweetening ingredients in a recipe, then baking until set. Use certified gluten-free oats if cross-contamination is a concern; the remaining ingredients vary by recipe.
Why is my gluten-free walnut oat cookie dry or hard?
A gluten-free walnut oat cookie can turn dry or hard if it is overbaked or the dough has too little moisture. Take the cookies out when their edges are set but the centers still feel soft; they firm up as they cool.
Can you use regular oats in a gluten-free walnut oat cookie?
Not reliably if the cookie must be safe for someone with celiac disease. Oats themselves do not naturally contain gluten, but regular oats can be contaminated during growing or processing, so choose oats specifically certified gluten-free.
Can you make a gluten-free walnut oat cookie without eggs or dairy?
Yes, a gluten-free walnut oat cookie can be adapted with egg and dairy alternatives, but the result may have a different texture. The listed allergen information includes eggs and dairy, so check the specific recipe or package rather than assuming every version is free of them.
How do you keep a gluten-free walnut oat cookie from spreading too much?
Chilling the dough helps a gluten-free walnut oat cookie hold its shape in the oven. Also measure the wet ingredients carefully and leave space between portions on the baking tray, since warm or very soft dough tends to spread.
Can you freeze gluten-free walnut oat cookie dough?
Yes, you can freeze gluten-free walnut oat cookie dough in portioned balls in an airtight container. Bake the portions from frozen or thaw them in the refrigerator first, following the recipe’s baking guidance and checking that the centers are fully baked.
How long does a gluten-free walnut oat cookie stay fresh?
A gluten-free walnut oat cookie keeps best in an airtight container at room temperature in a cool, dry place. Let it cool completely before storing so trapped steam does not soften it, and discard it if its smell or appearance changes.
Can you make a gluten-free walnut oat cookie crispier?
Yes, a gluten-free walnut oat cookie can be made crispier by baking it a little longer at a moderate temperature and letting it cool fully on a rack. Watch the edges closely, because extra baking can quickly make the cookie hard.
What can you use instead of walnuts in a gluten-free walnut oat cookie?
Pumpkin or sunflower seeds can replace walnuts in a gluten-free walnut oat cookie, although they change its flavor and crunch. If avoiding walnuts because of an allergy, also check for other nuts and for cross-contact in the ingredients and kitchen.
Is a gluten-free walnut oat cookie a good snack before a workout?
A gluten-free walnut oat cookie can work as a small pre-workout snack if you tolerate it well. Its oats provide carbohydrates, while walnuts add fat, so it may feel heavier than a lower-fat snack when eaten immediately before exercise.
Gluten-Free Walnut Oat Cookie Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B6
0.1mg · 6% DV
Vitamin E
0.68mg · 5% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.64mg · 28% DV
Copper
0.18mg · 20% DV
Phosphorus
82mg · 12% DV
Selenium
4.8µg · 9% DV
Sodium
100mg · 4% DV
Potassium ⭐
112mg · 3% DV
Gluten-Free Walnut Oat Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-Free Walnut Oat Cookie
To burn the 188 calories in 1 piece (medium) (40 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 Walnut Oat Cookie?
A Gluten-Free Walnut Oat Cookie is a baked cookie made with oats and walnuts, prepared without wheat flour. Home recipes may use different gluten-free flours and sweeteners to bind the dough, so the texture and nutrition can vary. Oat cookies are a familiar home-baking style in several parts of the world, with walnuts adding a richer, nuttier twist.
Expect a gently toasted oat flavour, crunchy walnut pieces and a texture that can range from crisp at the edges to soft in the middle. It works as a snack with tea or coffee, or as a small sweet after a meal. Oats contribute fibre, while walnuts make the cookie more energy-dense; one medium piece is about 40 g. Pair it with fruit or an unsweetened drink if you want a less sweet snack.
How Nutritious Is Gluten-Free Walnut Oat Cookie?
Nutrient density
Medium
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 Gluten-Free Walnut 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 Gluten-Free Walnut Oat Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Gluten-Free Walnut Oat 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 Walnut Oat Cookie Fat Profile
SATURATED
2.48g
MONOUNSATURATED
3.2g
POLYUNSATURATED
3.48g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.