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Sweet baked cookies typically made with flour, butter and sugar, shaped in a spiral.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Spiral cookies (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 19.5 g of carbs, 1.8 g of protein, 6.6 g of fat and 0.8 g of fiber. Its 48 µg of Vitamin A covers 5% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Selected: 2 piece (medium) · 30 g
144
KCAL / 30G
Carbs
19.5g
· 7% DV
Protein
1.8g
· 4% DV
Fat
6.6g
· 8% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 5% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.21 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 1.8 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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 144 kcal |
| 1 piece (mini) | 12 g | 58 kcal |
| 1 ounce (medium) | 28.4 g | 136 kcal |
| 3 piece (large) | 45 g | 216 kcal |
| 1 serving (medium) | 50 g | 240 kcal |
| 4 piece (double) | 60 g | 288 kcal |
| 1 serving (large) | 80 g | 384 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Spiral cookies are made by layering two contrasting doughs, rolling them into a log, and slicing the log into rounds. Bake the slices until the edges are set, then let them cool so they firm up.
For a tight swirl in spiral cookies, roll each dough evenly and press the layers together gently before rolling them into a log. Start at one edge and roll steadily, keeping the layers snug without stretching the dough.
Spiral cookies often lose their shape when the dough log is too soft or the knife presses down on it. Chill the log until firm, then use a sharp knife and cut with a gentle sawing motion.
Dough for spiral cookies can crack if it is too cold, dry, or overworked. Let chilled dough soften slightly before rolling; if small cracks appear, press them together gently rather than kneading the dough again.
Spiral cookies usually spread when the dough is too warm or the butter has softened too much. Chill the sliced rounds before baking and leave space between them on the tray so the swirls stay distinct.
To keep spiral-cookie layers together, stack the dough sheets while they are pliable and roll them firmly without trapping air. If the dough has dried out, lightly dampen the surface before layering so the sheets adhere.
Make two portions of spiral-cookie dough and flavor one with cocoa for a contrasting swirl. For brighter colors, use food coloring sparingly and knead it into one portion until evenly distributed before rolling the layers together.
Spiral cookies are ready when their edges look set and have just begun to color. The centers may still feel soft straight from the oven, so let the cookies cool on the tray before judging their final texture.
Store spiral cookies only after they have cooled completely, in an airtight container in a cool, dry place. Keeping them away from humidity helps preserve their crisp texture and prevents the contrasting layers from becoming soft.
Yes, you can freeze spiral-cookie dough as a wrapped log. Thaw it in the refrigerator until firm enough to slice, then bake the rounds; avoid leaving the dough uncovered, as its surface can dry and crack.
Vitamins
Vitamin A
48µg · 5% DV
Vitamin E
0.51mg · 3% DV
Folate
13.5µg · 3% DV
B2
0.04mg · 3% DV
Minerals
Selenium
3µg · 5% DV
Sodium
84mg · 4% DV
Iron
0.63mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
29mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 2 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.
Spiral cookies are sweet baked biscuits made with flour, butter and sugar, with the dough rolled or layered into a coil before baking. They are made in many places rather than belonging to one particular region; recipes may use plain dough or contrasting colours and flavours to make the spiral stand out.
Their crisp, buttery bite makes them an easy treat with tea or coffee, or part of a mixed biscuit plate for guests. They are relatively high in carbohydrate and fat and provide little fibre; a 100 g portion has 480 calories. Serve a couple alongside unsweetened tea, or make smaller cookies if you want a lighter sweet.
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.
Low
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
3.45g
MONOUNSATURATED
1.86g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.