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Vegan oat cookie Calories
Plant-based oat cookie with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegan oat cookie (22 g) has 103 calories. That works out to 470 calories per 100 g. It contains 14.5 g of carbs, 1.4 g of protein, 4.4 g of fat and 1.3 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Vegan oat cookie Nutrition Facts
Selected: 1 piece (medium) · 22 g
103
KCAL / 22G
Carbs
14.5g
· 5% DV
Protein
1.4g
· 3% DV
Fat
4.4g
· 6% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 5% · Fat 39%
Vegan oat cookie nutrition facts table · 1 piece (medium) (22 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 1.34 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 1.4 g | 3% |
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 Vegan oat cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 22 g | 103 kcal |
| 1 piece (small) | 12 g | 56 kcal |
| 1 serving (small) | 30 g | 141 kcal |
| 1 piece (large) | 35 g | 165 kcal |
| 2 piece (double) | 44 g | 207 kcal |
| 1 serving (medium) | 60 g | 282 kcal |
| 3 piece (triple) | 66 g | 310 kcal |
| 1 serving (large) | 90 g | 423 kcal |
| 100 g | 100 g | 470 kcal |
| 1 pack (mini) | 120 g | 564 kcal |
Calculated from 470 calories per 100 g.
Frequently Asked Questions About Vegan oat cookie
What is a vegan oat cookie made of?
A vegan oat cookie is usually made with oats, flour, plant-based fat and a sweetener. Recipes may also include mashed banana, applesauce, dried fruit or nuts; they leave out eggs and dairy butter, which can affect the cookie’s texture.
How do you make a vegan oat cookie?
You make a vegan oat cookie by combining oats and other dry ingredients with plant-based fat and a binder, then baking the shaped dough. Mashed banana or applesauce can help hold the mixture together without eggs.
How can you make a vegan oat cookie without flour?
Yes, you can make a vegan oat cookie without wheat flour by using oat flour or finely ground oats instead. The dough may be more delicate, so let it rest briefly before shaping to give the oats time to absorb moisture.
How do you make a vegan oat cookie chewy instead of dry?
A vegan oat cookie stays chewier when the dough has enough moisture and you avoid overbaking it. Mashed banana or applesauce can soften the texture; take the cookies out when the centers still feel slightly soft, as they firm up while cooling.
Can you make a vegan oat cookie with banana instead of sugar?
Yes, ripe mashed banana can sweeten a vegan oat cookie without added sugar. It also acts as a binder, but the baked cookie will be softer and taste noticeably of banana compared with one made with granulated sugar.
How do you keep vegan oat cookies from falling apart?
To stop a vegan oat cookie from crumbling, make sure the dough has a binder such as applesauce, mashed banana or a flaxseed mixture. Let the baked cookies cool on the tray before moving them, since they are fragile while hot.
How should you store a vegan oat cookie?
Store a vegan oat cookie in an airtight container once it has cooled completely. Keep it in a cool, dry place; trapping steam by packing the cookies warm can make them soft and shorten the time they stay fresh.
Can you freeze vegan oat cookie dough?
Yes, vegan oat cookie dough can be frozen. Shape it into individual portions first, freeze them on a tray, then transfer them to a sealed freezer container; bake from frozen, allowing extra baking time.
Can you use quick oats in a vegan oat cookie?
Yes, quick oats work in a vegan oat cookie, but they absorb moisture faster and create a finer, less textured crumb than rolled oats. If the dough seems unusually thick, add a small amount of plant milk or applesauce.
What can you add to a vegan oat cookie for more flavor?
Cinnamon, raisins, chopped nuts, orange zest or dark chocolate can add flavor to a vegan oat cookie. Fold additions into the dough before shaping; reduce other sweeteners if you use sweet dried fruit or chocolate.
Vegan oat cookie Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
Vitamin E
0.4mg · 3% DV
Biotin
0.66µg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
0.24mg · 10% DV
Phosphorus
35mg · 5% DV
Copper
0.04mg · 4% DV
Selenium
1.76µg · 3% DV
Sodium
70mg · 3% DV
Potassium ⭐
42mg · 1% DV
Vegan oat cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan oat cookie
To burn the 103 calories in 1 piece (medium) (22 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 Vegan oat cookie?
A vegan oat cookie is made with oats and other baking ingredients such as flour, plant-based fat and a sweetener, without eggs or dairy. It may be homemade, bakery-made or sold as a packaged snack; oat cookies are found in many countries rather than belonging to one specific cuisine.
Depending on the recipe, it can be crisp at the edges or soft and chewy, with a gently toasted oat flavour. It works as a quick snack with tea or coffee, or alongside fruit for a more substantial bite. Oats contribute fibre, but added fat and sweetener can make the cookie energy-dense. For a lighter homemade batch, you can reduce the amount of both and keep the cookies modest in size.
How Nutritious Is Vegan oat 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 Vegan oat 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 Vegan oat cookie Contain Allergens?
Contains these allergens:
Which Diets Is Vegan oat cookie Good For?
Vegan
✓ 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
Vegan oat cookie Fat Profile
SATURATED
1.34g
MONOUNSATURATED
1.63g
POLYUNSATURATED
1.01g
Omega 6:3 ratio 46:1
Above the ideal 4:1 (46:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.