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Sugar-free cookie Calories
No added sugar, low-sugar snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Sugar-free cookie (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 19.5 g of carbs, 2.1 g of protein, 3.6 g of fat and 2.1 g of fiber. Its 0.1 mg of B1 covers 5% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Sugar-free cookie Nutrition Facts
Selected: 2 piece (medium) · 30 g
123
KCAL / 30G
Carbs
19.5g
· 7% DV
Protein
2.1g
· 4% DV
Fat
3.6g
· 5% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 7% · Fat 27%
Sugar-free cookie nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 2.1 g | 8% |
| 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 2 Pieces of Sugar-free cookie?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 123 kcal |
| 1 piece (small) | 15 g | 62 kcal |
| 2 piece (thin) | 20 g | 82 kcal |
| 1 piece (thick) | 25 g | 103 kcal |
| 3 piece (large) | 45 g | 185 kcal |
| 1 pack (mini) | 60 g | 246 kcal |
| 5 piece (jumbo) | 75 g | 308 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (jumbo) | 120 g | 492 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Sugar-free cookie
How do you make sugar-free cookies?
Sugar-free cookies are made by combining flour, fat and a binder such as egg with a sweetener, then baking the dough. Recipes differ: granulated sweeteners can help create a crisp texture, while liquid sweeteners may need adjustments to the other ingredients.
Are sugar-free cookies really sugar-free?
Not necessarily. “Sugar-free” does not always mean the cookie contains absolutely no sugars; it may mean no sugar was added. Flour, dairy or other ingredients can contribute naturally occurring sugars, so check the ingredient and nutrition information.
What sweeteners are used in sugar-free cookies?
Sugar-free cookies may use erythritol, stevia, sucralose, or a blend of sweeteners. Some recipes use ingredients such as dates, which contain natural sugars. The sweetener affects both flavor and texture, so products and recipes can taste quite different.
Do sugar-free cookies raise blood sugar?
Yes, they can. Flour and other starchy ingredients in sugar-free cookies can be broken down into glucose, even when no sugar is added. If you have diabetes, account for the carbohydrates and portion in your meal plan; individual responses vary.
Why are my sugar-free cookies dry or crumbly?
Sugar-free cookies can turn dry or crumbly when they are overbaked or the dough lacks enough moisture or binding. Sugar affects more than sweetness: it helps retain moisture and structure. Follow the recipe’s measurements and let the cookies cool before moving them.
Can you freeze sugar-free cookies?
Yes, you can freeze baked sugar-free cookies in an airtight container, separating layers with baking paper. Thaw them at room temperature while still covered to limit condensation. You can also freeze portions of dough, though the sweetener may affect how they spread when baked.
Are sugar-free cookies healthier than regular cookies?
Not automatically. Sugar-free cookies may have no added sugar, but they can still contain refined flour and fat, and some use sweeteners. Compare ingredients and choose them for a specific reason, rather than assuming the label makes them a healthier everyday snack.
Can sugar-free cookies help you lose weight?
Sugar-free cookies do not cause weight loss on their own. They can still be energy-dense because of their flour and fat, and replacing sugar does not make portions irrelevant. Treat them as a measured snack within your eating routine.
How should you store sugar-free cookies?
Store sugar-free cookies only after they have cooled completely, in an airtight container in a cool, dry place. Keeping them away from moisture helps preserve their texture. For longer storage, freeze them in a sealed, freezer-safe container.
Can you replace sugar with a sweetener in any sugar-free cookie recipe?
No. Sugar adds bulk, moisture and browning as well as sweetness, so a one-for-one swap may change how cookies spread and bake. Use a recipe developed for that sweetener, or follow its package guidance for baking substitutions.
Sugar-free cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B2
0.04mg · 3% DV
B3
0.36mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Manganese
0.09mg · 4% DV
Phosphorus
26mg · 4% DV
Iron
0.54mg · 3% DV
Copper
0.03mg · 3% DV
Sodium
54mg · 2% DV
Potassium ⭐
33mg · 1% DV
Sugar-free cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sugar-free cookie
To burn the 123 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.
What is Sugar-free cookie?
A sugar-free cookie is a cookie made without added sugar. It is usually based on a flour-and-fat dough, with eggs and other ingredients depending on the recipe; some versions use another sweetener or ingredients such as fruit for flavour. Small round cookies often have lightly browned edges and a firm, crumbly bite.
Enjoy one with tea or coffee as a snack, or serve it alongside fruit. It can be a handy option for someone looking to avoid added sugar, but “sugar-free” does not mean low in carbohydrates: flour still contributes carbohydrates and energy. For a lighter snack, keep the portion modest and pair it with unsweetened tea or fresh fruit.
How Nutritious Is Sugar-free 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 Sugar-free 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 cookie Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free 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
Sugar-free cookie Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.