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Refined-sugar-free oat cookie Calories
Made with oats and no refined sugar; may contain honey, dates, or another natural sweetener.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Refined-sugar-free oat cookie (30 g) has 134 calories. That works out to 445 calories per 100 g. It contains 18.6 g of carbs, 2.1 g of protein, 5.7 g of fat and 1.8 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.
Refined-sugar-free oat cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
134
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
2.1g
· 4% DV
Fat
5.7g
· 7% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Refined-sugar-free oat cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0.09 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 1.8 g | 6% |
| Protein | 2.1 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 Refined-sugar-free oat cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 134 kcal |
| 1 piece (mini) | 12 g | 53 kcal |
| 1 piece (small) | 18 g | 80 kcal |
| 1 ounce (medium) | 28.4 g | 126 kcal |
| 1 serving (medium) | 40 g | 178 kcal |
| 1 piece (large) | 45 g | 200 kcal |
| 1 pack (small) | 50 g | 223 kcal |
| 2 piece (medium) | 60 g | 267 kcal |
| 100 g | 100 g | 445 kcal |
Calculated from 445 calories per 100 g.
Frequently Asked Questions About Refined-sugar-free oat cookie
Is a refined-sugar-free oat cookie actually sugar-free?
No, a refined-sugar-free oat cookie is not necessarily sugar-free. It may contain honey, dates, or fruit purée, which add sugars even though they are not refined white sugar.
What sweeteners are used in a refined-sugar-free oat cookie?
A refined-sugar-free oat cookie may be sweetened with honey, dates, mashed banana, or applesauce. Recipes vary, so the sweetness and total sugar can differ; the name alone does not tell you which sweetener was used.
How do you make a refined-sugar-free oat cookie?
A refined-sugar-free oat cookie is commonly made by mixing oats with a binder such as egg or mashed banana, adding a sweetener such as dates, then baking. Letting the mixture rest briefly helps the oats absorb moisture.
Is a refined-sugar-free oat cookie a healthy snack?
A refined-sugar-free oat cookie can provide some fiber from oats, but it is still a sweet baked treat rather than a sugar-free food. Honey and dates contribute sugars too, so treat it as a snack and keep the portion in mind.
Can people with diabetes eat a refined-sugar-free oat cookie?
People with diabetes may be able to include a refined-sugar-free oat cookie, but honey, dates, and other sweeteners can raise blood glucose. Check the ingredients and portion against your meal plan; ask your dietitian for individual guidance.
Why does a refined-sugar-free oat cookie fall apart?
A refined-sugar-free oat cookie can crumble if its mixture lacks enough moisture or binding ingredients. Egg, mashed banana, or date paste can help hold it together; let the baked cookies cool on the tray before moving them.
How should you store a refined-sugar-free oat cookie?
Store a refined-sugar-free oat cookie in an airtight container once it has cooled. It generally keeps for a few days at room temperature, but versions made with fresh fruit purée are better kept refrigerated and checked for spoilage.
Can you freeze a refined-sugar-free oat cookie?
Yes, you can freeze a refined-sugar-free oat cookie. Cool it fully, then seal the cookies in a freezer-safe container; thaw before eating, or warm briefly in the oven if you want to restore some crispness.
Can a refined-sugar-free oat cookie be eaten for breakfast?
Yes, a refined-sugar-free oat cookie can be part of breakfast, but it may not keep you full on its own. Pair it with a protein-rich food such as plain yogurt or an egg rather than treating it as a complete meal.
Why is a refined-sugar-free oat cookie sometimes chewy and sometimes crisp?
A refined-sugar-free oat cookie is chewier when its dough has more moisture or is baked for less time; a thinner cookie baked longer tends to be crisper. Oats also absorb liquid as the dough rests, changing the final texture.
Refined-sugar-free oat cookie Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B2
0.04mg · 3% DV
Vitamin A
24.6µg · 3% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.32mg · 14% DV
Selenium
3.6µg · 7% DV
Phosphorus
45mg · 6% DV
Copper
0.05mg · 6% DV
Sodium
90mg · 4% DV
Potassium ⭐
66mg · 2% DV
Refined-sugar-free oat cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Refined-sugar-free oat cookie
To burn the 134 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 Refined-sugar-free oat cookie?
A Refined-sugar-free oat cookie is an oat-based baked treat made without refined sugar. Depending on the recipe, its sweetness may come from honey, dates or another sweetener, so the name does not mean it is sugar-free. The texture ranges from crisp and crumbly to soft and chewy.
It makes an easy snack with tea or coffee, or can be served alongside fruit or yoghurt. Oats contribute fibre, while the cookie is still energy-dense and provides a substantial amount of carbohydrate and fat; one medium piece is about 30 g. For a lighter snack, choose a smaller portion and pair it with plain yoghurt or fresh fruit.
How Nutritious Is Refined-sugar-free oat cookie?
Nutrient density
Low
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 Refined-sugar-free oat 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 Refined-sugar-free oat cookie Contain Allergens?
Contains these allergens:
Which Diets Is Refined-sugar-free oat 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
Refined-sugar-free oat cookie Fat Profile
SATURATED
2.46g
MONOUNSATURATED
1.86g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.