Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Cookie Calories
Sweet baked good, usually contains sugar and fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cookie (20 g) has 96 calories. That works out to 480 calories per 100 g. It contains 14 g of carbs, 1.1 g of protein, 4 g of fat and 0.5 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Cookie Nutrition Facts
Selected: 1 piece (medium) · 20 g
96
KCAL / 20G
Carbs
14g
· 5% DV
Protein
1.1g
· 2% DV
Fat
4g
· 5% 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 58% · Protein 5% · Fat 37%
Cookie nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 0.5 g | 2% |
| Protein | 1.1 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 96 kcal |
| 1 piece (small) | 10 g | 48 kcal |
| 1 piece (thin) | 15 g | 72 kcal |
| 1 piece (thick) | 30 g | 144 kcal |
| 1 piece (large) | 35 g | 168 kcal |
| 2 piece (medium) | 40 g | 192 kcal |
| 1 piece (jumbo) | 50 g | 240 kcal |
| 3 piece (medium) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Cookie
Why do cookies spread too much in the oven?
Cookies spread excessively when the fat in the dough is too warm, the dough has not been chilled, or the baking tray is still hot. Chill the dough and place portions on a cool tray with space between them.
How do you keep cookies soft after baking?
Store fully cooled cookies in an airtight container at room temperature. Keeping soft cookies separate from crisp ones helps preserve their texture, since moisture can move between them. Avoid leaving the container open between servings.
How can you tell when cookies are done?
Cookies are usually ready when their edges look set and lightly golden, even if the centers still seem soft. They continue to firm up on the tray, so waiting for the centers to look completely firm can make them dry.
Can you freeze cookie dough?
Yes, cookie dough freezes well. Portion it first, then seal it in a freezer-safe container or bag. Thaw it in the refrigerator before baking, or bake portions from frozen and allow extra baking time.
Should you chill cookie dough before baking?
Chilling cookie dough is useful for many recipes. It firms the fat and gives the flour time to absorb moisture, which makes the dough easier to handle and can reduce spreading in the oven. Follow the recipe if it specifies a chilling time.
Why do cookies crack on top?
Cookies crack when the surface sets while the dough underneath continues to expand in the oven. The dough’s moisture, leavening, and oven temperature all affect the pattern. Surface cracks are usually a normal baking result, not a sign that the cookies have gone bad.
Why are my cookies cakey instead of chewy?
Cookies can turn cakey when the dough has relatively too much flour or egg, or when it is mixed longer than needed. Measure flour carefully and mix only until the ingredients come together; ingredient ratios determine whether a cookie is cakey or chewy.
How long do homemade cookies stay fresh?
Most homemade cookies are at their best for about a week when stored in an airtight container at room temperature. Crisp cookies may lose their crunch sooner, while cookies with moist fillings or toppings should be refrigerated according to the filling’s storage needs.
Can you freeze baked cookies?
Yes, baked cookies can be frozen once completely cool. Layer them between sheets of baking paper in a sealed container to prevent sticking, then thaw them while still covered so condensation forms on the container rather than on the cookies.
Is it safe to eat raw cookie dough?
No, ordinary raw cookie dough is not considered safe to eat because uncooked flour and raw eggs can carry harmful bacteria. Bake the dough before eating it, or use a recipe specifically made with heat-treated flour and no raw egg.
Cookie Vitamins & Minerals
Vitamins
B2
0.03mg · 2% DV
B1
0.02mg · 2% DV
B3
0.24mg · 2% DV
Biotin
0.4µg · 1% DV
Minerals
Selenium
1.2µg · 2% DV
Sodium
44mg · 2% DV
Copper
0.02mg · 2% DV
Phosphorus
12mg · 2% DV
Potassium ⭐
18mg · 1% DV
Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cookie
To burn the 96 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 Cookie?
A cookie is a small sweet baked good, commonly made with flour, sugar and some form of fat. Recipes vary widely: they may be plain or include additions such as chocolate, fruit or nuts, and their texture can range from soft to crisp. There is no single recipe or origin for the cookie; versions are baked in many places, including in homes and bakeries around the world.
These cookies look lightly cracked and crisp, with a sweet, buttery style of flavour. They’re often enjoyed with tea or coffee as a snack, or packed for a lunchbox. Cookies are generally energy-dense and provide relatively little protein or fibre; one 20 g piece is a modest portion. Pair one with fruit, or choose a smaller cookie if you’d like a lighter treat.
How Nutritious Is 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 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 Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Cookie Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Cookie Fat Profile
SATURATED
1.4g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
Compare Cookie
Foods Similar to Cookie
Have another question about Cookie?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.