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Whole wheat peanut cocoa cookie Calories
Whole grain cookie with peanuts and cocoa
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat peanut cocoa cookie (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 16.5 g of carbs, 3.4 g of protein, 7.7 g of fat and 2.2 g of fiber. Its 0.2 mg of Copper covers 23% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat peanut cocoa cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
144
KCAL / 30G
Carbs
16.5g
· 6% DV
Protein
3.4g
· 7% DV
Fat
7.7g
· 10% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 9% · Fat 47%
Whole wheat peanut cocoa cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 16.5 g | 6% |
| Fiber | 2.2 g | 8% |
| 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 Whole wheat peanut cocoa cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 144 kcal |
| 1 piece (mini) | 15 g | 72 kcal |
| 1 piece (small) | 22 g | 106 kcal |
| 1 piece (large) | 42 g | 202 kcal |
| 1 serving (large) | 45 g | 216 kcal |
| 1 piece (jumbo) | 60 g | 288 kcal |
| 2 piece (double) | 60 g | 288 kcal |
| 3 piece (triple) | 90 g | 432 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Whole wheat peanut cocoa cookie
How do you make whole wheat peanut cocoa cookies?
Mix whole wheat flour, peanuts, cocoa, fat, and a sweetener into a dough, shape it, and bake until set. Avoid overmixing, and let the cookies cool on the tray so they firm up without breaking.
What ingredients are in a whole wheat peanut cocoa cookie?
A whole wheat peanut cocoa cookie is made with whole wheat flour, peanuts, and cocoa. Depending on the recipe, it may also contain egg, butter or oil, and sugar or another sweetener.
Are whole wheat peanut cocoa cookies healthy?
Whole wheat flour and peanuts give these cookies a different nutrient profile from cookies made only with refined flour, but they are still a sweet treat. Enjoying one as an occasional snack is more sensible than treating it as a health food.
How should you store whole wheat peanut cocoa cookies?
Let whole wheat peanut cocoa cookies cool completely, then keep them in an airtight container in a cool, dry place. This helps preserve their texture for a few days and prevents them from absorbing moisture.
Can you freeze whole wheat peanut cocoa cookies?
Yes, whole wheat peanut cocoa cookies can be frozen. Pack the cooled cookies in a freezer-safe airtight container or bag, and thaw them at room temperature before serving.
Why are my whole wheat peanut cocoa cookies dry?
Whole wheat peanut cocoa cookies can turn dry if the dough has too much flour or they bake for too long. Measure the flour carefully, mix just until combined, and take the cookies out once they are set rather than waiting for them to feel firm in the oven.
Can you use peanut butter in whole wheat peanut cocoa cookies?
Yes, peanut butter can add peanut flavor to whole wheat peanut cocoa cookies, but it also changes the dough’s fat and moisture balance. Use a recipe written for peanut butter or adjust the other ingredients, rather than swapping it in one-for-one for chopped peanuts.
Are whole wheat peanut cocoa cookies good for weight loss?
Whole wheat peanut cocoa cookies are not a weight-loss food, though one can fit into a reduced-calorie eating plan. Their whole-grain flour and peanuts may make them more filling than a very refined cookie, so keep the portion modest.
Can people with diabetes eat whole wheat peanut cocoa cookies?
People with diabetes may be able to include a small whole wheat peanut cocoa cookie, but its flour and sweetener can still raise blood glucose. Count it as a dessert and follow your individual meal plan; ask your diabetes care team if you need portion guidance.
What makes whole wheat peanut cocoa cookies crumbly?
Whole wheat peanut cocoa cookies often crumble when the dough is too dry or the cookies are moved before they cool. Add wet ingredients gradually until the dough holds together, then leave the baked cookies on the tray to set.
Whole wheat peanut cocoa cookie Vitamins & Minerals
Vitamins
Biotin
2.46µg · 8% DV
B3
1.23mg · 8% DV
B1
0.08mg · 7% DV
Vitamin E
0.93mg · 6% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.49mg · 21% DV
Phosphorus
86mg · 12% DV
Selenium
6µg · 11% DV
Sodium
93mg · 4% DV
Potassium ⭐
114mg · 3% DV
Whole wheat peanut cocoa cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat peanut cocoa cookie
To burn the 144 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 Whole wheat peanut cocoa cookie?
A Whole wheat peanut cocoa cookie is a baked sweet made with whole wheat flour, peanuts and cocoa. The flour brings a heartier, slightly earthy flavour than a cookie made with refined flour; peanuts add a roasted, crunchy note, while cocoa gives it a chocolate-like depth. Recipes vary, so the balance of sweetness and texture can differ from one batch to another.
It works as a teatime treat or a quick snack, and pairs well with coffee, tea or a glass of milk. Whole wheat flour contributes fibre, while peanuts add protein and fat, making this a more substantial but energy-dense cookie than a plain biscuit. Enjoying one medium piece with an unsweetened drink is an easy way to keep the snack modest.
How Nutritious Is Whole wheat peanut cocoa 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 peanut cocoa 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 peanut cocoa cookie Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat peanut cocoa 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 peanut cocoa cookie Fat Profile
SATURATED
1.53g
MONOUNSATURATED
3.36g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 126:1
Above the ideal 4:1 (126:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.