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Fiber-containing cookie with sesame-based fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat banana tahini cookie (35 g) has 151 calories. That works out to 430 calories per 100 g. It contains 18.3 g of carbs, 3.6 g of protein, 7.4 g of fat and 2.7 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 35 g
151
KCAL / 35G
Carbs
18.3g
· 7% DV
Protein
3.6g
· 7% DV
Fat
7.4g
· 9% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 9% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 6.3 mg | 0% |
| Total carbohydrate | 18.3 g | 7% |
| Fiber | 2.7 g | 10% |
| Protein | 3.6 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 151 kcal |
| 1 piece (small) | 20 g | 86 kcal |
| 1 serving (medium) | 35 g | 151 kcal |
| ½ cup (chopped) | 45 g | 194 kcal |
| 1 piece (large) | 50 g | 215 kcal |
| 2 piece (double) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
| 3 piece (triple) | 105 g | 452 kcal |
Calculated from 430 calories per 100 g.
An oat banana tahini cookie is made by mixing mashed ripe banana, tahini, and oats into a thick dough, then baking spoonfuls until set. Let the mixture stand briefly so the oats absorb moisture, and cool the cookies on the tray before moving them.
Tahini gives an oat banana tahini cookie its sesame flavor and a tender, rich texture. It also helps bind the oats and banana into a workable dough. If the tahini has separated in its jar, stir it thoroughly before measuring.
Yes, an oat banana tahini cookie can be made without added sugar. Ripe banana supplies natural sweetness, although the result will be less sweet than a cookie made with sugar, honey, or syrup. Choose very ripe bananas for the sweetest flavor.
An oat banana tahini cookie often falls apart when the dough is too dry or the cookie is moved before it cools. Let the oats absorb moisture before baking; if the mixture still looks crumbly, mix in a little more mashed banana or tahini.
Yes, quick oats work in an oat banana tahini cookie and usually make a softer, more uniform texture. Rolled oats give the cookie more chew and visible oat pieces. Because oat types absorb liquid differently, add the oats gradually and stop when the dough holds together.
Store an oat banana tahini cookie in an airtight container once it has cooled completely. It keeps for a few days at room temperature; refrigerate it for longer storage. Avoid sealing warm cookies, since trapped steam can make them damp and soften their edges.
Yes, an oat banana tahini cookie freezes well. Once cool, pack the cookies in a sealed freezer-safe container, separating layers with parchment so they do not stick together. Thaw at room temperature, or briefly warm one in the oven to refresh its texture.
Use smooth peanut butter or almond butter instead of tahini in an oat banana tahini cookie. Either can provide a similar binding texture, but the cookie will no longer have tahini’s sesame flavor. Choose an unsweetened nut butter to keep the sweetness similar.
Use soft, heavily speckled bananas for an oat banana tahini cookie. They mash easily and bring more sweetness and moisture than firm, yellow bananas. If the banana is still firm, the dough may be less sweet and harder to mix evenly.
An oat banana tahini cookie can be a satisfying snack, with oats contributing fiber and tahini adding richness. It is still a sweet baked treat, so pair it with yogurt or fruit if you want a more filling snack rather than treating it as a meal replacement.
Vitamins
Biotin
2.1µg · 7% DV
B1
0.08mg · 7% DV
B6
0.11mg · 6% DV
B5
0.19mg · 4% DV
Minerals
Manganese
0.77mg · 33% DV
Copper
0.17mg · 19% DV
Phosphorus
100mg · 14% DV
Magnesium
51mg · 12% DV
Potassium ⭐
126mg · 4% DV
Sodium
6.3mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 151 calories in 1 piece (medium) (35 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.
An Oat banana tahini cookie is a home-baked style cookie made with oats, mashed banana and tahini. It is a modern combination rather than a dish tied to one particular region. Banana brings sweetness and softness, while tahini gives the dough a rich sesame flavour.
The cookie is often tender and chewy inside, with a lightly browned exterior. Enjoy it as a snack with tea or coffee; it also works well as a simple packed treat. It provides fibre and fats from sesame-based tahini, with 7.8 g of fibre per 100 g. For a lighter snack, have one medium cookie with unsweetened tea or coffee rather than pairing it with another sweet.
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.
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.
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.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.12g
MONOUNSATURATED
2.83g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 112:1
Above the ideal 4:1 (112:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.