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Low-Fat Sugar-Free Oat Cookie Calories
Low-fat, sugar-free oat cookie with dietary fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-Fat Sugar-Free Oat Cookie (20 g) has 70 calories. That works out to 350 calories per 100 g. It contains 13.6 g of carbs, 1.6 g of protein, 1 g of fat and 1.7 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Low-Fat Sugar-Free Oat Cookie Nutrition Facts
Selected: 1 piece (medium) · 20 g
70
KCAL / 20G
Carbs
13.6g
· 5% DV
Protein
1.6g
· 3% DV
Fat
1g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 9% · Fat 13%
Low-Fat Sugar-Free Oat Cookie nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 1.7 g | 6% |
| Protein | 1.6 g | 3% |
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 Low-Fat Sugar-Free Oat Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 70 kcal |
| 1 piece (mini) | 10 g | 35 kcal |
| 1 piece (small) | 15 g | 53 kcal |
| 1 piece (large) | 30 g | 105 kcal |
| 1 serving (medium) | 30 g | 105 kcal |
| 1 piece (jumbo) | 40 g | 140 kcal |
| 2 piece (double) | 40 g | 140 kcal |
| 3 piece (triple) | 60 g | 210 kcal |
| 1 pack (double) | 60 g | 210 kcal |
| 100 g | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Low-Fat Sugar-Free Oat Cookie
Is a low-fat sugar-free oat cookie really sugar-free?
Not necessarily in the sense of containing absolutely no sugar. “Sugar-free” generally means the product has no added sugar or only a very small amount of sugars; oats and other ingredients may still contribute naturally occurring sugars. Sweeteners may also be used.
Can people with diabetes eat a low-fat sugar-free oat cookie?
Sometimes, but “sugar-free” does not mean carbohydrate-free. This cookie contains carbohydrates from oats and other ingredients, which can affect blood glucose. Check how it fits your meal plan and consider the portion alongside the rest of the meal.
What is in a low-fat sugar-free oat cookie?
Recipes vary, but oats are the defining ingredient; a cookie also needs ingredients that bind the mixture and provide moisture. A sugar-free version may use a non-sugar sweetener, while the exact ingredients depend on the recipe or product.
How do you make a low-fat sugar-free oat cookie at home?
Combine oats with a binder such as egg and a suitable sweetener, then bake until set. Applesauce can replace some of the fat in many recipes, but changing the proportions may make the cookies softer or more prone to crumbling.
Why does a low-fat sugar-free oat cookie turn out dry?
A low-fat sugar-free oat cookie can turn dry if the mixture has too little moisture or is baked for too long. Because oats absorb liquid, let the mixed dough rest briefly before baking and avoid leaving the cookies in the oven after they set.
Is a low-fat sugar-free oat cookie a healthy snack?
It can be a convenient snack, but “low-fat” and “sugar-free” do not automatically make it a nutritious choice for every occasion. Oats provide fibre, while the cookie still has carbohydrates; pair it with yogurt or another protein-rich food if you want a more filling snack.
How should you store a low-fat sugar-free oat cookie?
Keep a low-fat sugar-free oat cookie in a sealed container in a cool, dry place. Homemade cookies can soften when exposed to moisture; after opening a packaged product, follow its storage directions to preserve its texture.
Can you freeze a low-fat sugar-free oat cookie?
Yes, you can freeze a low-fat sugar-free oat cookie in an airtight container or freezer-safe bag. Let it thaw before eating; the texture may be softer or more crumbly than when freshly baked.
Can a low-fat sugar-free oat cookie help with weight loss?
No single cookie causes weight loss. This option may be useful as a planned snack, but being low-fat and sugar-free does not make it calorie-free or unlimited; choose a portion that fits your eating plan.
Can you eat a low-fat sugar-free oat cookie for breakfast?
Yes, but it is better treated as one part of breakfast than as a complete meal. Pair it with a protein-rich food such as yogurt or eggs and some fruit for a more substantial start to the day.
Low-Fat Sugar-Free Oat Cookie Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
Biotin
1.6µg · 5% DV
B5
0.11mg · 2% DV
B3
0.22mg · 1% DV
Minerals
Manganese
0.54mg · 23% DV
Phosphorus
58mg · 8% DV
Selenium
4.2µg · 8% DV
Copper
0.06mg · 7% DV
Sodium
60mg · 3% DV
Potassium ⭐
53mg · 2% DV
Low-Fat Sugar-Free Oat Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Fat Sugar-Free Oat Cookie
To burn the 70 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 Low-Fat Sugar-Free Oat Cookie?
A low-fat sugar-free oat cookie is a baked snack made primarily with oats, prepared with less fat and without sugar. Depending on the recipe, it may be crisp or slightly soft, with the mild, toasty flavour of oats. It works as a simple snack with tea or coffee, or alongside fruit and yoghurt at breakfast. For a lighter homemade version, keep the portions modest and avoid adding extra fat.
Although it is low in fat, it still gets much of its energy from carbohydrates in the oats and other grain ingredients. It also provides dietary fibre: there are 8.5 g per 100 g. Pair one with fresh fruit or plain yoghurt for a more substantial snack.
How Nutritious Is Low-Fat Sugar-Free 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 Low-Fat Sugar-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 Low-Fat Sugar-Free Oat Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Low-Fat Sugar-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
Low-Fat Sugar-Free Oat Cookie Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.