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Sugar-free oat, walnut and raisin cookie Calories
Contains no added sugar; natural sweetness comes from raisins. Oats and walnuts provide fiber and unsaturated fats.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sugar-free oat, walnut and raisin cookie (40 g) has 172 calories. That works out to 430 calories per 100 g. It contains 21.6 g of carbs, 3.4 g of protein, 8.4 g of fat and 3 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Sugar-free oat, walnut and raisin cookie Nutrition Facts
Selected: 1 piece (medium) · 40 g
172
KCAL / 40G
Carbs
21.6g
· 8% DV
Protein
3.4g
· 7% DV
Fat
8.4g
· 11% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 8% · Fat 43%
Sugar-free oat, walnut and raisin cookie nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 3 g | 11% |
| Protein | 3.4 g | 7% |
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 oat, walnut and raisin cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 172 kcal |
| 1 piece (mini) | 20 g | 86 kcal |
| 1 ounce (medium) | 28.4 g | 122 kcal |
| 1 piece (small) | 30 g | 129 kcal |
| 1 serving (medium) | 50 g | 215 kcal |
| 1 piece (large) | 60 g | 258 kcal |
| 2 piece (medium) | 80 g | 344 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Sugar-free oat, walnut and raisin cookie
How do you make a sugar-free oat, walnut and raisin cookie?
A sugar-free oat, walnut and raisin cookie is made by mixing oats, chopped walnuts and raisins with a binder such as egg or mashed banana, then baking until set. The raisins add natural sweetness, so added sugar is not needed for flavor.
Is a sugar-free oat, walnut and raisin cookie really sugar-free?
A sugar-free oat, walnut and raisin cookie has no added sugar, but raisins contain naturally occurring sugars. “Sugar-free” here means sugar wasn’t added as an ingredient; it does not mean the cookie contains no sugar at all.
Can people with diabetes eat a sugar-free oat, walnut and raisin cookie?
Some people with diabetes can fit a sugar-free oat, walnut and raisin cookie into their meal plan, but raisins still contribute carbohydrate and natural sugar. Portion size and blood-glucose responses vary, so ask your clinician or dietitian how it fits your individual plan.
Why does my sugar-free oat, walnut and raisin cookie crumble apart?
A sugar-free oat, walnut and raisin cookie usually crumbles when the mixture lacks moisture or a binder. Use egg or mashed banana to hold the oats together, let the mixture rest briefly so the oats absorb moisture, and cool the cookies on the tray before moving them.
How can I keep a sugar-free oat, walnut and raisin cookie soft?
For a soft sugar-free oat, walnut and raisin cookie, take it out of the oven when the edges have set but the center still feels slightly tender. The cookie firms as it cools; baking until it feels completely firm can leave it dry.
Should you soak raisins for a sugar-free oat, walnut and raisin cookie?
Soak raisins briefly in warm water before adding them if they are unusually dry or tough. Drain them well before mixing them into a sugar-free oat, walnut and raisin cookie, because extra soaking water can make the dough too wet and affect its shape.
Can you use oat flour instead of rolled oats in a sugar-free oat, walnut and raisin cookie?
Yes, but oat flour makes a sugar-free oat, walnut and raisin cookie more compact, while rolled oats give it a more textured bite. For a middle ground, pulse some of the rolled oats into flour and leave the rest whole.
How should you store a sugar-free oat, walnut and raisin cookie?
Store a sugar-free oat, walnut and raisin cookie only after it has cooled completely, in an airtight container in a cool, dry place. Sealing warm cookies traps steam and softens them; refrigerate them if your kitchen is particularly warm or humid.
Can you freeze a sugar-free oat, walnut and raisin cookie?
Yes, a sugar-free oat, walnut and raisin cookie freezes well. Cool the cookies completely, separate layers with baking paper, and seal them in a freezer-safe container; thaw at room temperature before serving.
What can replace walnuts in a sugar-free oat, walnut and raisin cookie?
Chopped pecans or pumpkin seeds can replace walnuts in a sugar-free oat, walnut and raisin cookie while keeping a satisfying crunch. If you leave the nuts out, the cookie will have less texture, so add a little more rolled oats if the mixture seems loose.
Sugar-free oat, walnut and raisin cookie Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
Vitamin E
0.72mg · 5% DV
B6
0.07mg · 4% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.18mg · 20% DV
Phosphorus
98mg · 14% DV
Magnesium
38mg · 9% DV
Potassium ⭐
144mg · 4% DV
Sodium
72mg · 3% DV
How to Burn Off Sugar-free oat, walnut and raisin cookie
To burn the 172 calories in 1 piece (medium) (40 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 oat, walnut and raisin cookie?
Sugar-free oat, walnut and raisin cookie is a baked cookie made with oats, walnuts and raisins, with its sweetness coming from the fruit rather than added sugar. Recipes vary, but oats and walnuts give it a heartier, more textured bite than a plain flour cookie. Raisins soften as they bake and bring little pockets of sweetness, while walnuts add a mild, earthy flavour and crunch.
It works well with tea or coffee as an everyday snack, or alongside fruit or yoghurt for a more substantial break. Oats contribute fibre, and walnuts provide unsaturated fats, so it can feel filling; it is still an energy-dense treat. If you want a lighter snack, have one cookie with a drink rather than pairing it with several other sweet foods.
How Nutritious Is Sugar-free oat, walnut and raisin 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 oat, walnut and raisin cookie Processed?
NOVA 2
Minimally 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 oat, walnut and raisin cookie Contain Allergens?
Contains these allergens:
Which Diets Is Sugar-free oat, walnut and raisin cookie Good For?
Vegan
— Not 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 oat, walnut and raisin cookie Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.44g
POLYUNSATURATED
3.36g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.