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Whole wheat cookie Calories
Cookie made with whole wheat flour, higher fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat cookie (25 g) has 108 calories. That works out to 430 calories per 100 g. It contains 16.3 g of carbs, 1.9 g of protein, 3.8 g of fat and 1.6 g of fiber. Its 0.2 mg of Manganese covers 9% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat cookie Nutrition Facts
Selected: 1 piece (medium) · 25 g
108
KCAL / 25G
Carbs
16.3g
· 6% DV
Protein
1.9g
· 4% DV
Fat
3.8g
· 5% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 7% · Fat 32%
Whole wheat cookie nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0.01 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 16.3 g | 6% |
| Fiber | 1.6 g | 6% |
| Protein | 1.9 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 Whole wheat cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 108 kcal |
| 1 piece (small) | 15 g | 65 kcal |
| 1 piece (large) | 40 g | 172 kcal |
| 2 piece (medium) | 50 g | 215 kcal |
| 1 piece (jumbo) | 60 g | 258 kcal |
| 3 piece (medium) | 75 g | 323 kcal |
| 100 g | 100 g | 430 kcal |
| 1 pack (whole) | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Whole wheat cookie
Are whole wheat cookies healthier than regular cookies?
Whole wheat cookies usually provide more fiber than cookies made with refined flour, but they are still cookies and may contain plenty of sugar and fat. Think of them as a higher-fiber option, not as a health food to eat without limits.
Can you eat whole wheat cookies while trying to lose weight?
Yes, whole wheat cookies can fit into a weight-loss plan, but they are easy to overeat. Their fiber may help you feel satisfied, while portion size still matters; having one with fruit or an unsweetened drink can make a more filling snack.
Are whole wheat cookies okay for people with diabetes?
People with diabetes may be able to include whole wheat cookies, but the serving size and recipe’s sugar content matter. Whole wheat flour does not prevent a cookie from raising blood sugar; ask your clinician or dietitian how it fits your individual plan.
How do you make whole wheat cookies less dry?
To make whole wheat cookies less dry, avoid adding excess flour and take them out before their edges become very dark. Whole wheat flour absorbs liquid and creates a denser dough, so allow the mixed dough to rest before deciding whether it needs more liquid.
Can you substitute whole wheat flour in a regular cookie recipe?
Yes, you can replace some or all of the flour in a regular cookie recipe with whole wheat flour. A full substitution usually makes whole wheat cookies denser and less tender, so start by replacing part of the flour and adjust the dough’s texture.
Why do whole wheat cookies spread too much in the oven?
Whole wheat cookies may spread if the dough is warm, the baking sheet is hot, or the recipe has too much fat relative to flour. Chill the shaped dough before baking and use a cool baking sheet to help the cookies hold their shape.
Can you use whole wheat pastry flour for whole wheat cookies?
Yes, whole wheat pastry flour works well for whole wheat cookies when you want a more tender texture. It is milled from softer wheat than standard whole wheat flour, so the finished cookies may be less dense while still retaining the whole-grain character.
How long do homemade whole wheat cookies stay fresh?
Homemade whole wheat cookies generally keep well for several days in an airtight container at room temperature. Let them cool completely before storing; sealing them while warm traps steam and can make them soft or damp.
Can whole wheat cookie dough be made ahead of time?
Yes, whole wheat cookie dough can be made ahead and chilled before baking. Cover it so it does not dry out, and let it soften slightly if it becomes too firm to scoop; the rest also gives the flour time to absorb moisture.
Can you freeze whole wheat cookies?
Yes, baked whole wheat cookies freeze well when fully cooled and packed in an airtight freezer-safe container. Separate layers with baking paper, then thaw them at room temperature so they keep their shape and do not stick together.
Whole wheat cookie Vitamins & Minerals
Vitamins
B1
0.06mg · 5% DV
B3
0.53mg · 3% DV
B2
0.03mg · 2% DV
Biotin
0.63µg · 2% DV
Minerals
Manganese
0.21mg · 9% DV
Copper
0.05mg · 6% DV
Phosphorus
28mg · 4% DV
Magnesium
14mg · 3% DV
Sodium
53mg · 2% DV
Potassium ⭐
35mg · 1% DV
Whole wheat cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat cookie
To burn the 108 calories in 1 piece (medium) (25 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 Whole wheat cookie?
A whole wheat cookie is a sweet baked biscuit made with whole wheat flour, either on its own or alongside other flour. Recipes commonly combine the flour with sugar, fat and egg, while additions such as spices, dried fruit or chocolate vary by baker. It is a familiar homemade and bakery treat rather than a dish tied to one particular place.
The texture can be crisp at the edges and pleasantly hearty or slightly grainy inside. Enjoy it as a snack with tea or coffee, or pack one for a break on the go. Whole wheat flour contributes more fibre than refined flour, though the cookie is still a sweet treat. Pair it with plain yogurt or an unsweetened drink for a less sugary snack.
How Nutritious Is Whole wheat 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 Whole wheat 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 Whole wheat cookie Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat cookie Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.