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Fiber-containing cookie made with oats and dried cranberries
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat cranberry fit cookie (30 g) has 121 calories. That works out to 402 calories per 100 g. It contains 19.2 g of carbs, 2.3 g of protein, 4 g of fat and 2.2 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 30 g
121
KCAL / 30G
Carbs
19.2g
· 7% DV
Protein
2.3g
· 5% DV
Fat
4g
· 5% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 8% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 2.2 g | 8% |
| Protein | 2.3 g | 5% |
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) | 30 g | 121 kcal |
| 1 piece (mini) | 15 g | 60 kcal |
| 1 piece (small) | 22 g | 88 kcal |
| 1 pack (small) | 40 g | 161 kcal |
| 1 piece (large) | 45 g | 181 kcal |
| 1 piece (jumbo) | 60 g | 241 kcal |
| 2 piece (double) | 60 g | 241 kcal |
| 3 piece (triple) | 90 g | 362 kcal |
| 100 g | 100 g | 402 kcal |
Calculated from 402 calories per 100 g.
Mix rolled oats with an egg, mashed banana and dried cranberries, then shape the dough into cookies and bake until lightly golden. The banana helps bind the mixture; flatten the cookies more for a crisper result.
Often, yes: many dried cranberries have added sugar because cranberries are naturally tart. Check the ingredient list when buying them, or choose an unsweetened option if you want tighter control over sweetness.
Yes, but fresh cranberries release more moisture and taste sharper than dried ones. Chop them and drain any excess liquid; the dough may need a little extra oats to hold its shape.
Rolled oats give the cookie a pleasantly chewy, textured bite, while quick oats make it more uniform and tender. You can also pulse rolled oats briefly in a blender if you want a finer texture.
Use a thicker scoop of dough and avoid baking until the cookies are deeply browned. Let them cool on the tray, where they will set while staying softer in the middle; extra-dry dough tends to bake up crunchier.
Yes. Use a binding ingredient such as egg or unsweetened applesauce instead, adjusting the oats until the dough holds together. The flavor and softness will change, so add moisture gradually rather than replacing the banana blindly.
Once completely cool, keep the cookies in an airtight container in a cool, dry place. If the recipe uses moist ingredients such as banana, they can soften faster; refrigerate them when needed and bring them to room temperature before serving.
Yes. Freeze cooled cookies in a sealed container with baking paper between layers so they do not stick together. Thaw at room temperature, or warm briefly in the oven if you prefer a crisper edge.
It can fit into a weight-loss eating plan, but the word “fit” does not make it a weight-loss food. Oats provide fiber, while portion size and added sweeteners still matter when choosing a snack.
Yes, though a cookie on its own may not keep you satisfied for long. Pair it with a protein-rich food such as plain yogurt or eggs to make breakfast more substantial.
Vitamins
B1
0.09mg · 8% DV
Biotin
1.56µg · 5% DV
B3
0.48mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Manganese
0.66mg · 29% DV
Selenium
6µg · 11% DV
Phosphorus
76mg · 11% DV
Copper
0.08mg · 9% DV
Sodium
62mg · 3% DV
Potassium ⭐
71mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 121 calories in 1 piece (medium) (30 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 cranberry fit cookie is a baked cookie made with oats and dried cranberries. It is a modern, health-conscious style of homemade baking rather than a dish tied to one particular region, and recipes vary in how much sweetener and fat they use.
The oats give it a hearty, slightly chewy texture, while cranberries add a tart, fruity note. It works as a snack with tea or coffee, or as a small bite between meals; in Turkey, it may also be served alongside tea at breakfast. Oats contribute fibre, though it is still a sweet baked treat. Pair it with plain tea or coffee if you want to keep the snack simple.
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
0.63g
MONOUNSATURATED
1.62g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 46.5:1
Above the ideal 4:1 (46.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.