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Oats, fiber, moderate sugar, half portion
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (half) of Half oat cookie (20 g) has 90 calories. That works out to 450 calories per 100 g. It contains 13 g of carbs, 1.4 g of protein, 3.2 g of fat and 1.2 g of fiber. Its 0.2 mg of Manganese covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (half) · 20 g
90
KCAL / 20G
Carbs
13g
· 5% DV
Protein
1.4g
· 3% DV
Fat
3.2g
· 4% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 6% · Fat 34%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 1.2 g | 4% |
| Protein | 1.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (half) | 20 g | 90 kcal |
| 1 piece (mini) | 10 g | 45 kcal |
| 1 serving (small) | 30 g | 135 kcal |
| 1 piece (whole) | 40 g | 180 kcal |
| 2 piece (half) | 40 g | 180 kcal |
| 1 serving (large) | 60 g | 270 kcal |
| 3 piece (half) | 60 g | 270 kcal |
| 100 g | 100 g | 450 kcal |
| 1 pack (medium) | 100 g | 450 kcal |
Calculated from 450 calories per 100 g.
It can be a reasonable sweet snack: oats contribute fiber, and a half portion is smaller than a whole cookie. It is still a baked sweet, so it is not nutritionally equivalent to a meal or an unsweetened oat dish.
A half oat cookie is usually a portion, not a separate recipe. Make an oat-cookie dough with oats, flour, egg, fat and sugar, bake it, then serve half a cookie—or shape smaller cookies if you want individual portions.
A half oat cookie may take the edge off hunger, but it is unlikely to keep most people full for long on its own. Oats provide fiber, while pairing the cookie with yogurt or another protein-rich food makes a more sustaining snack.
Store a half oat cookie in an airtight container once it has cooled completely. Keep the container in a cool, dry place; exposure to air can make the cookie stale, while moisture can soften its texture.
Yes, baked half oat cookies can be frozen. Let them cool, pack them in a freezer-safe airtight container, and thaw at room temperature when you want one. Freezing may soften a crisp cookie slightly after thawing.
For a chewier half oat cookie, avoid baking it until fully dry and let it finish setting on the tray after removing it from the oven. The exact texture also depends on the recipe’s balance of oats, flour, fat and moisture.
A half oat cookie pairs well with plain yogurt, fruit, or a cup of tea or coffee. Adding yogurt or fruit makes it feel more like a snack, while the cookie alone works as a small sweet bite.
No, a half oat cookie is too small and limited to serve as a complete breakfast by itself. Add foods such as yogurt, eggs, or fruit to make breakfast more substantial and varied.
A half oat cookie can crumble if its dough is too dry or does not hold together well. Resting the dough before baking gives the oats time to absorb moisture, and cooling the baked cookie before moving it helps prevent breakage.
Yes, a half oat cookie can be a small pre-workout snack, particularly if you want a little carbohydrate. It may not be enough fuel for a long or demanding session, so pair it with other food if needed.
Vitamins
B1
0.05mg · 4% DV
B3
0.3mg · 2% DV
B2
0.02mg · 2% DV
B5
0.08mg · 2% DV
Minerals
Manganese
0.16mg · 7% DV
Copper
0.03mg · 3% DV
Phosphorus
22mg · 3% DV
Magnesium
12mg · 3% DV
Sodium
50mg · 2% DV
Potassium ⭐
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 90 calories in 1 piece (half) (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.
A half oat cookie is a half portion of an oat-based cookie, usually baked with oats and, depending on the recipe, flour, a sweetener and fat. Homemade and bakery versions vary: the oats bring a mild, grainy flavour, while the texture can range from crisp to chewy. It makes an easy snack with tea or coffee, or a small sweet after lunch; in places where oat biscuits are a familiar pantry staple, it is also often packed for a quick bite on the go. Oats contribute fibre, but this is still a sweet, energy-dense treat: it provides 6 g of fibre per 100 g. Keep to the half piece for a modest portion, or pair it with plain yoghurt or fruit.
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
— 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
SATURATED
1.2g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 44:1
Above the ideal 4:1 (44:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.