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Sugar-free atom cookie Calories
No-added-sugar energy cookie with dried fruit and nuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free atom cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 17.6 g of carbs, 2.5 g of protein, 5.3 g of fat and 2.4 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Sugar-free atom cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
123
KCAL / 30G
Carbs
17.6g
· 6% DV
Protein
2.5g
· 5% DV
Fat
5.3g
· 7% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 8% · Fat 37%
Sugar-free atom cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 0.66 g | 3% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 2.4 g | 9% |
| Protein | 2.5 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 Sugar-free atom cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 123 kcal |
| 1 piece (mini) | 15 g | 62 kcal |
| 1 piece (small) | 25 g | 103 kcal |
| 1 piece (large) | 45 g | 185 kcal |
| 1 piece (jumbo) | 60 g | 246 kcal |
| 2 piece (double) | 60 g | 246 kcal |
| 3 piece (triple) | 90 g | 369 kcal |
| 1 serving (large) | 90 g | 369 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Sugar-free atom cookie
What is a sugar-free atom cookie?
A sugar-free atom cookie is an energy-style cookie made with dried fruit and nuts, without added sugar. Recipes vary, and “sugar-free” in the name does not mean the dried fruit contributes no naturally occurring sugars.
How can a sugar-free atom cookie taste sweet without sugar?
A sugar-free atom cookie can taste sweet because dried fruit supplies natural sweetness. That fruit still contains naturally occurring sugars, so the cookie is not necessarily free of all sugars just because no sugar was added.
Can you make a sugar-free atom cookie without flour?
Yes, a sugar-free atom cookie can be made without flour if the recipe uses another base or binding ingredient. The texture will differ from a flour-based cookie, so follow a recipe designed for a flour-free version rather than simply omitting flour.
Why does my sugar-free atom cookie crumble?
A sugar-free atom cookie may crumble when the mixture is too dry or does not have enough binding ingredients. Chop the dried fruit finely, mix it through evenly, and let the cookies cool on the tray before moving them.
How should you store a sugar-free atom cookie?
Store a sugar-free atom cookie in an airtight container in a cool, dry place. If the cookie is moist, refrigerate it; dried fruit can make baked goods soft over time, so discard any cookie showing mold or spoilage.
Can you freeze a sugar-free atom cookie?
Yes, sugar-free atom cookies can be frozen. Freeze them in a single layer first, then transfer them to a sealed freezer-safe container to prevent sticking; thaw at room temperature before eating.
Is a sugar-free atom cookie suitable for people with diabetes?
A sugar-free atom cookie may still affect blood glucose because dried fruit contains natural sugars and the cookie contains carbohydrates. The effect varies with portion and individual needs, so people with diabetes should ask their clinician or dietitian about fitting it into their plan.
Is a sugar-free atom cookie a good snack before a workout?
A sugar-free atom cookie can work as a pre-workout snack if you tolerate its dried fruit and nuts comfortably. Its carbohydrates provide fuel, while the nuts make it more filling; allow time to digest it if rich foods upset your stomach during exercise.
How do you make a sugar-free atom cookie less dry?
To make a sugar-free atom cookie less dry, use finely chopped, pliable dried fruit and avoid overbaking it. Let the mixture rest briefly before shaping so the fruit can soften the ingredients, and follow the moisture balance in your chosen recipe.
Can a sugar-free atom cookie replace breakfast?
A sugar-free atom cookie is not a complete breakfast on its own. It provides dried fruit and nuts, but pairing it with a protein-rich food such as yogurt or an egg makes a more substantial morning meal.
Sugar-free atom cookie Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
Vitamin E
0.75mg · 5% DV
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.49mg · 21% DV
Copper
0.13mg · 14% DV
Phosphorus
74mg · 11% DV
Magnesium
40mg · 10% DV
Potassium ⭐
153mg · 5% DV
Sodium
26mg · 1% DV
Sugar-free atom cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free atom cookie
To burn the 123 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 Sugar-free atom cookie?
Sugar-free atom cookie is an energy-style cookie made with dried fruit and nuts, with no added sugar; the fruit provides much of its sweetness. Recipes vary, but it is generally a substantial, textured bake rather than a light, crisp biscuit, with a nutty flavour and chewy pieces of fruit.
It works as a portable snack or a sweet bite with tea or coffee, and can also be served alongside yoghurt for a more filling snack. Dried fruit and nuts give it fibre and energy, so even a medium piece can feel satisfying. If you would prefer a lighter pairing, enjoy it with unsweetened tea or coffee rather than another sweet accompaniment.
How Nutritious Is Sugar-free atom 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 Sugar-free atom 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 Sugar-free atom cookie Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free atom cookie Good For?
Vegan
✓ 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
Sugar-free atom cookie Fat Profile
SATURATED
0.66g
MONOUNSATURATED
2.22g
POLYUNSATURATED
1.77g
Omega 6:3 ratio 14.7:1
Above the ideal 4:1 (14.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.