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Oat, seed and coconut cookie Calories
A sweet cookie with oats, seeds and coconut, providing energy and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat, seed and coconut cookie (30 g) has 137 calories. That works out to 455 calories per 100 g. It contains 16.8 g of carbs, 2.7 g of protein, 6.6 g of fat and 2.1 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oat, seed and coconut cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
137
KCAL / 30G
Carbs
16.8g
· 6% DV
Protein
2.7g
· 5% DV
Fat
6.6g
· 8% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 8% · Fat 43%
Oat, seed and coconut cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.06 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 2.1 g | 8% |
| Protein | 2.7 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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How Many Calories in 1 Medium Oat, seed and coconut cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 137 kcal |
| 1 piece (small) | 20 g | 91 kcal |
| 1 ounce (medium) | 28.4 g | 129 kcal |
| 1 serving (medium) | 40 g | 182 kcal |
| 1 piece (large) | 45 g | 205 kcal |
| 2 piece (medium) | 60 g | 273 kcal |
| 100 g | 100 g | 455 kcal |
Calculated from 455 calories per 100 g.
Frequently Asked Questions About Oat, seed and coconut cookie
How do you make an oat, seed and coconut cookie?
Mix oats, seeds, coconut, flour, a fat and a binder such as egg to make the dough. Shape it into evenly sized portions and bake until the edges are golden. Let the cookies cool on the tray so they firm up before moving them.
Are oat, seed and coconut cookies a healthy snack?
They can provide fiber from the oats and seeds, but they are still sweet cookies, and their sugar and fat matter too. Enjoying one as a portioned snack is different from treating them as an everyday health food.
Why do my oat, seed and coconut cookies fall apart?
They often crumble because the dough lacks enough binder or the cookies are moved while hot. Keep the recipe’s egg or other binding ingredient, and let the cookies rest on the baking tray for a few minutes before transferring them.
How do you make oat, seed and coconut cookies chewy instead of crunchy?
For a chewier texture, make the cookies slightly thicker and take them out when the centers still look a little soft. They continue to set as they cool. Avoid baking them until the whole surface is deeply browned, which makes them crunchier.
What seeds work best in oat, seed and coconut cookies?
Pumpkin and sunflower seeds are reliable choices because they add crunch without overwhelming the coconut. Sesame or flaxseed can also work; chop larger seeds if you want them distributed more evenly through the dough.
Can you use rolled oats in an oat, seed and coconut cookie?
Yes, rolled oats work well and give the cookies a more noticeable, chewy texture. Quick oats make a finer, more uniform cookie. Use the type specified in your recipe when possible, since swapping oat types can change how much moisture the dough absorbs.
How should you store oat, seed and coconut cookies?
Store them only after they have cooled completely, in an airtight container in a cool, dry place. Moisture softens the cookies, so avoid leaving the container open or storing it near a steamy kettle or oven.
Can you freeze oat, seed and coconut cookies?
Yes, baked oat, seed and coconut cookies freeze well when sealed in an airtight container or freezer bag. Separate layers with baking paper to prevent sticking, then thaw them at room temperature. A brief warm-up in the oven can restore some crispness.
Can you make oat, seed and coconut cookies without coconut?
Yes, you can leave out the coconut, but the cookies will lose some flavor and bulk. Replace it with extra oats or a similar amount of chopped seeds, and check the dough texture; it may need a little adjustment to hold together.
Are oat, seed and coconut cookies suitable for people with diabetes?
They can fit for some people, but the carbohydrates and added sugar can raise blood glucose. Keep the portion in mind and include the cookie in the meal or snack plan; a clinician or dietitian can help tailor advice to your treatment and glucose targets.
Oat, seed and coconut cookie Vitamins & Minerals
Vitamins
B1
0.08mg · 7% DV
Vitamin E
0.63mg · 4% DV
B2
0.04mg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.11mg · 12% DV
Phosphorus
63mg · 9% DV
Selenium
3.6µg · 7% DV
Sodium
78mg · 3% DV
Potassium ⭐
75mg · 2% DV
Oat, seed and coconut cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat, seed and coconut cookie
To burn the 137 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.
What is Oat, seed and coconut cookie?
An oat, seed and coconut cookie is a sweet baked treat made with oats, seeds and coconut. It is a home-baking variation rather than a dish tied to one particular place, and recipes can differ in the kinds of seeds used. The oats give it a hearty bite, while the seeds add crunch and coconut brings a fragrant, lightly sweet note; depending on how it is baked, it may be crisp or more tender.
Cookies like this are commonly enjoyed with tea or coffee, or as a portable snack. It provides energy, along with fibre from the oats and seeds; a 100 g portion has 7 g of fibre. For a more balanced snack, have a smaller piece with fruit or plain yoghurt, or reduce the added sugar when making it at home.
How Nutritious Is Oat, seed and coconut 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 Oat, seed and coconut 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 Oat, seed and coconut cookie Contain Allergens?
Contains these allergens:
Which Diets Is Oat, seed and coconut 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
Oat, seed and coconut cookie Fat Profile
SATURATED
3.45g
MONOUNSATURATED
1.74g
POLYUNSATURATED
1.86g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.