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Oat walnut fresh fig cookie Calories
Fiber-containing cookie with oats, walnuts, and fresh figs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oat walnut fresh fig cookie (35 g) has 137 calories. That works out to 392 calories per 100 g. It contains 18.8 g of carbs, 2.2 g of protein, 6.3 g of fat and 2.2 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Oat walnut fresh fig cookie Nutrition Facts
Selected: 1 piece (medium) · 35 g
137
KCAL / 35G
Carbs
18.8g
· 7% DV
Protein
2.2g
· 4% DV
Fat
6.3g
· 8% 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 53% · Protein 6% · Fat 41%
Oat walnut fresh fig cookie nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.45 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 2.2 g | 8% |
| Protein | 2.2 g | 4% |
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 walnut fresh fig cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 137 kcal |
| 1 piece (mini) | 18 g | 71 kcal |
| 1 piece (small) | 28 g | 110 kcal |
| 1 piece (large) | 50 g | 196 kcal |
| 1 piece (jumbo) | 70 g | 274 kcal |
| 2 piece (double) | 70 g | 274 kcal |
| 1 serving (large) | 70 g | 274 kcal |
| 100 g | 100 g | 392 kcal |
| 3 piece (triple) | 105 g | 412 kcal |
Calculated from 392 calories per 100 g.
Frequently Asked Questions About Oat walnut fresh fig cookie
What is in an oat walnut fresh fig cookie?
An oat walnut fresh fig cookie is made with oats, chopped walnuts and fresh figs folded into cookie dough, usually with flour, a binder such as egg, fat and a sweetener. The figs add soft, fruity pockets while the walnuts give a crunchy contrast.
Are oat walnut fresh fig cookies healthy?
They offer fiber from the oats and figs, along with unsaturated fats from walnuts, but they are still sweet baked treats. Have one as a snack rather than treating the fruit and oats as a reason to eat them without limit.
Can I use dried figs instead of fresh figs in an oat walnut fresh fig cookie?
Yes. Dried figs work well and make the cookies sweeter and chewier, but they add less moisture than fresh figs. Chop them finely; if the dough seems dry, adjust its moisture slightly rather than adding extra fruit.
How do you stop fresh figs from making oat walnut fresh fig cookies soggy?
Pat the figs dry and cut them into small pieces before folding them into the dough. Avoid adding too many, bake until the edges are set, and let the cookies cool completely on a rack before storing them.
How should I store oat walnut fresh fig cookies?
Keep fully cooled cookies in an airtight container. Because fresh figs add moisture, refrigerate them if you will not eat them soon, and bring them to room temperature before serving for a softer texture.
Can oat walnut fresh fig cookies be frozen?
Yes. Freeze the baked cookies once they are completely cool, with parchment between layers in a sealed container. Thaw them at room temperature; a brief warm-up in the oven can restore some of their freshly baked texture.
Can I make oat walnut fresh fig cookies without walnuts?
Yes. Replace the walnuts with chopped pecans, almonds or hazelnuts for a similar crunch. For a nut-free version, leave them out or use a suitable seed such as pumpkin seeds, while keeping in mind that the texture will change.
Should I use rolled oats or quick oats in an oat walnut fresh fig cookie?
Rolled oats give these cookies a heartier, chewier texture, while quick oats blend into the dough more and make it less coarse. Either can work, but avoid swapping in oat flour without adjusting the other ingredients.
What goes well with an oat walnut fresh fig cookie?
Coffee, black tea or a glass of milk all pair well with the cookie. The slightly earthy oats and walnuts balance the ripe fig flavor; plain yogurt also makes it a more filling snack.
Can I prepare oat walnut fresh fig cookie dough ahead of time?
Yes, you can chill the dough briefly before baking, which can help the cookies hold their shape. Since fresh figs release moisture, bake the dough soon after adding them rather than leaving it refrigerated for an extended period.
Oat walnut fresh fig cookie Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
Biotin
1.78µg · 6% DV
B6
0.06mg · 4% DV
B3
0.47mg · 3% DV
Minerals
Manganese
0.53mg · 23% DV
Copper
0.13mg · 14% DV
Selenium
5.32µg · 10% DV
Phosphorus
66mg · 9% DV
Sodium
75mg · 3% DV
Potassium ⭐
91mg · 3% DV
Oat walnut fresh fig cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat walnut fresh fig cookie
To burn the 137 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.
What is Oat walnut fresh fig cookie?
An oat walnut fresh fig cookie is a baked cookie made with oats and walnuts, with fresh fig folded into the dough. It is more of a home-baking variation than a dish tied to one particular region. The figs soften as they bake, adding juicy, jammy pockets, while oats give the cookie a hearty bite and walnuts bring a toasty, earthy flavour.
Serve one with tea or coffee as an afternoon snack, or pack it for a quick bite on the go. Oats, walnuts and figs contribute fibre, but this is still a sweet, energy-dense treat rather than a meal. For a more balanced snack, pair a piece with plain yogurt or fresh fruit, and keep the portion modest.
How Nutritious Is Oat walnut fresh fig 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 walnut fresh fig 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 walnut fresh fig cookie Contain Allergens?
Contains these allergens:
Which Diets Is Oat walnut fresh fig cookie Good For?
Vegan
— Not 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
Oat walnut fresh fig cookie Fat Profile
SATURATED
1.45g
MONOUNSATURATED
1.47g
POLYUNSATURATED
2.92g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.