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Oat Cookies Calories
Oat cookies provide fiber and complex carbohydrates.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 piece (medium) of Oat Cookies (30 g) has 135 calories. That works out to 450 calories per 100 g. It contains 19.5 g of carbs, 2.1 g of protein, 5.1 g of fat and 1.5 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Oat Cookies?
Oat Cookies are baked biscuits made with rolled oats or oat flour, usually combined with flour, a fat and a sweetener. Recipes vary: some include egg, dried fruit or spices, and the cookies may be homemade or bought from a bakery or shop. They are not tied to one specific place of origin.
Their edges can be crisp while the centre stays tender, with oats adding a hearty, slightly chewy texture. They are commonly enjoyed as a snack with tea or coffee, or packed for a quick bite. They are mainly a source of carbohydrates, with some fibre from the oats. For a lighter snack, keep the portion modest and pair a cookie with fresh fruit or plain yoghurt.
Oat Cookies Nutrition Facts
Selected: 100 g
450
KCAL / 100G
Carbs
65g
· 24% DV
Protein
7g
· 14% DV
Fat
17g
· 22% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 6% · Fat 35%
Oat Cookies Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B2
0.12mg · 9% DV
B3
1.2mg · 8% DV
B5
0.35mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
120mg · 17% DV
Selenium
8µg · 15% DV
Sodium
320mg · 14% DV
How Nutritious Is Oat Cookies?
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.
Oat Cookies Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat Cookies
To burn the 450 calories in 100 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.
Is Oat Cookies 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 Oat Cookies Contain Allergens?
Contains these allergens:
Which Diets Is Oat Cookies 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
Oat Cookies Fat Profile
SATURATED
4.5g
MONOUNSATURATED
5.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 22.9:1
Above the ideal 4:1 (22.9:1).
Compare Oat Cookies
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Frequently Asked Questions About Oat Cookies
What are Oat Cookies made of?
Oat Cookies are usually made with rolled oats, flour, butter or oil, and a sweetener, often with egg and a raising agent. Recipes vary: some include raisins, chocolate, nuts, or spices, so the ingredient list depends on the version.
Are Oat Cookies healthier than regular cookies?
Oat Cookies can provide more fiber than cookies made only with refined flour, but they are still a sweet baked treat. Their advantage depends on the recipe: added sugar, butter, and large portions can offset the benefits of including oats.
How do you make Oat Cookies chewy?
For chewy Oat Cookies, use a little more moisture in the dough and avoid baking them until they feel completely firm. Brown sugar or an egg can help retain softness; let the cookies finish setting on the baking sheet after removing them from the oven.
Do you need to blend the oats for Oat Cookies?
No, you do not need to blend the oats for Oat Cookies. Rolled oats give them a hearty, textured bite, while blending some or all of the oats creates a finer, more uniform cookie with less distinct flakes.
Should Oat Cookie dough be chilled before baking?
Chilling Oat Cookie dough is useful but not essential. A brief chill firms the fat and helps limit spreading, especially when the dough feels sticky; bake it straight away if you prefer thinner cookies with crispier edges.
Can you freeze Oat Cookie dough?
Yes, Oat Cookie dough freezes well. Portion the dough into balls first, freeze them on a tray, then transfer them to a sealed container; bake from frozen, allowing extra time and checking that the centers are cooked through.
Why are my Oat Cookies hard?
Oat Cookies often turn hard because they were baked too long or stored uncovered after cooling. Take them out when the edges are set but the centers still feel slightly soft, then keep them in an airtight container to limit moisture loss.
Can Oat Cookies be eaten for breakfast?
Yes, Oat Cookies can be part of breakfast, but a cookie alone is not a particularly complete meal. Pair one with Greek yogurt, milk, or eggs and fruit to add protein and make breakfast more sustaining.
Are Oat Cookies good before a workout?
Oat Cookies can work as a convenient source of carbohydrates before exercise, particularly when eaten early enough to settle comfortably. Their fat content may slow digestion, so a smaller portion or a simpler snack may feel better right before a workout.
Do Oat Cookies raise blood sugar?
Yes, Oat Cookies can raise blood sugar because their flour and sweeteners provide digestible carbohydrates. Oats do not cancel out that effect; people managing diabetes should consider the recipe and serving size within their individual meal plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.