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Oatmeal Pumpkin Seed Cookies Calories
Contains fiber-rich oats and pumpkin seeds
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oatmeal Pumpkin Seed Cookies (30 g) has 140 calories. That works out to 465 calories per 100 g. It contains 16.5 g of carbs, 3.2 g of protein, 6.9 g of fat and 2.3 g of fiber. Its 0.8 mg of Manganese covers 34% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oatmeal Pumpkin Seed Cookies Nutrition Facts
Selected: 1 piece (medium) · 30 g
140
KCAL / 30G
Carbs
16.5g
· 6% DV
Protein
3.2g
· 6% DV
Fat
6.9g
· 9% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 9% · Fat 44%
Oatmeal Pumpkin Seed Cookies nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.86 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 2.3 g | 8% |
| Protein | 3.2 g | 6% |
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 Oatmeal Pumpkin Seed Cookies?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 140 kcal |
| 1 piece (mini) | 12 g | 56 kcal |
| 1 piece (small) | 20 g | 93 kcal |
| 1 piece (large) | 45 g | 209 kcal |
| 2 piece (double) | 60 g | 279 kcal |
| 1 piece (jumbo) | 65 g | 302 kcal |
| 1 serving (large) | 75 g | 349 kcal |
| 3 piece (triple) | 90 g | 419 kcal |
| 100 g | 100 g | 465 kcal |
Calculated from 465 calories per 100 g.
Frequently Asked Questions About Oatmeal Pumpkin Seed Cookies
What goes into oatmeal pumpkin seed cookies?
Oatmeal pumpkin seed cookies are commonly made with oats, pumpkin seeds, flour, a fat such as butter or oil, egg, and a sweetener. Recipes may also include cinnamon, dried fruit, or chocolate, so the exact ingredients vary by recipe.
How do you make oatmeal pumpkin seed cookies?
To make oatmeal pumpkin seed cookies, mix oats and pumpkin seeds with flour, egg, fat, and sweetener, then shape the dough into portions. Bake on a lined tray until the edges are set and lightly browned, and let the cookies cool before moving them.
Why do oatmeal pumpkin seed cookies fall apart?
Oatmeal pumpkin seed cookies can fall apart if the dough lacks enough binding or if you move them while they are hot. Mix the egg and fat evenly through the dough, and leave the cookies on the baking tray until they have cooled and firmed up.
Should you use rolled oats or quick oats for oatmeal pumpkin seed cookies?
Rolled oats give oatmeal pumpkin seed cookies a chewier texture and visible oat flakes. Quick oats blend into the dough more easily, making the cookies softer and less textured. Either works, but the finished cookie will feel different.
Do you need to toast pumpkin seeds for oatmeal pumpkin seed cookies?
No, you do not need to toast pumpkin seeds before adding them to oatmeal pumpkin seed cookies; they toast as the cookies bake. Toasting them first gives a deeper, nuttier flavor. If the seeds are salted, reduce the salt in the dough.
How do you keep oatmeal pumpkin seed cookies soft?
For soft oatmeal pumpkin seed cookies, take them out when the edges are set but the centers still look slightly soft. They continue to firm as they cool. Storing them in an airtight container after they are fully cool helps prevent them from drying out.
Can you freeze oatmeal pumpkin seed cookie dough?
Yes, oatmeal pumpkin seed cookie dough can be frozen in individual portions, so you can bake only what you need later. Freeze the portions on a tray first, then transfer them to a sealed freezer-safe container to keep them from sticking together.
How long do oatmeal pumpkin seed cookies last?
Oatmeal pumpkin seed cookies keep best in an airtight container at room temperature in a cool, dry place. Let them cool completely before storing, since trapped steam makes them soft. Discard any cookies that develop an unusual smell or visible mold.
What can you use instead of butter in oatmeal pumpkin seed cookies?
You can make oatmeal pumpkin seed cookies with a neutral-tasting oil instead of butter, but the cookies may spread differently and have a less rich flavor. Add the oil gradually until the dough holds together, since butter and oil do not behave exactly alike.
Are oatmeal pumpkin seed cookies a good snack before a workout?
Oatmeal pumpkin seed cookies can work as a convenient snack before exercise, particularly when you want something easy to carry. Their fat and fiber may feel heavy right before intense activity, so try a small portion well before your workout to see how it sits.
Oatmeal Pumpkin Seed Cookies Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
Biotin
2.1µg · 7% DV
Vitamin E
0.84mg · 6% DV
B3
0.75mg · 5% DV
Minerals
Manganese
0.78mg · 34% DV
Copper
0.14mg · 16% DV
Phosphorus
101mg · 14% DV
Selenium
6µg · 11% DV
Sodium
90mg · 4% DV
Potassium ⭐
95mg · 3% DV
Oatmeal Pumpkin Seed Cookies Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oatmeal Pumpkin Seed Cookies
To burn the 140 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 Oatmeal Pumpkin Seed Cookies?
Oatmeal pumpkin seed cookies are baked cookies made with oats and pumpkin seeds. They are not tied to one particular regional tradition, and recipes can produce anything from a soft, chewy bite to a crisper cookie. Oats bring a mild, grain-like flavour, while the seeds add a toasty, nutty note. They work well as an everyday snack, served with tea or coffee, or packed for a quick bite on the go.
Oats and pumpkin seeds contribute fibre; these cookies provide 7.6 g per 100 g. They are still an energy-dense sweet, so a medium cookie of about 30 g makes a practical portion. For a more filling snack, pair one with plain yoghurt or fresh fruit, and choose an unsweetened drink if you want to keep the overall sweetness modest.
How Nutritious Is Oatmeal Pumpkin Seed 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.
Is Oatmeal Pumpkin Seed 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 Oatmeal Pumpkin Seed Cookies Contain Allergens?
Contains these allergens:
Which Diets Is Oatmeal Pumpkin Seed 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
Oatmeal Pumpkin Seed Cookies Fat Profile
SATURATED
1.86g
MONOUNSATURATED
2.73g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.