Cookies aren't the first thing you think of eating if you're trying to lose weight.Oreo calories, Chips Ahoy! fat content—even homemade cookie carbohydrate numbers—add up quickly. But cookies can be part of a healthy eating plan. The key is to eat them in moderation and to choose cookies that are better for weight loss and weight management.
Cookies Nutrition Facts
The following nutrition information is for one serving (three cookies, 34g) of Oreo cookies, provided by the USDA.
- Oreo Calories:160
- Fat:7g
- Sodium:135mg
- Carbohydrates:25g
- Fiber:1.2g
- Sugars:14g
- Protein:1g
The number of Oreo calories is around 53calories per cookie. Chips Ahoy! chocolate chip cookies contain 160 calories in each three-cookie serving.
- Fig Newtons provide about 100 calories per serving and 2 grams of fat.
- Rice Krispie Treats provide about 100 calories per serving.
- Nilla Wafers provide about 110 calories per 8 wafers.
- Shortbread cookies contain about 40 calories per cookie.
- Oreo Double Stuf cookies provide about 140 calories per 2 cookies.
- Little Debbie Oatmeal Creme Pies provide about 170 calories per cookie.
- Peanut butter cookies usually provide about 95 calories per 3-inch cookie.
- Sugar cookies typically have about 70 calories per cookie (unfrosted).
- Otis Spunkmeyer cookie calories depend on the cookie size; a large 57-gram cookie provides 260 calories while smallercookies have 90 to 160 calories.
Calories in cookies you bake at home can be harder to calculate because there is quite a bit of variation in the ingredients used and cookie size. In general, however, a homemade chocolate chip cookie has about 75 calories and 4.5 grams of fat. A homemade brownie (made from a prepared mix like Betty Crocker) likely has around 100 calories and 1 gram of fat.
And what about Christmas cookies? Holiday cookies can be full of calories and fat. Frosted cookies have more fat and sugar than their non-frosted counterparts.Gingerbread cookies may have up to 300 calories or more per cookie. In many cases, the high-calorie count is because gingerbread cookies are larger.
Worst Cookies for Weight Loss
The worst cookies for your health are likely the packaged cookies you buy in the store. Why? Because they often provide more sugar and processed ingredients than homemade cookies. Some even contain hydrogenated oils or trans fats, which are not good for you.
In addition to ingredients, packaged cookies are easy to overeat. We oftentimes eat them directly from the package, so we're likely to eat more than a single serving. In that case, you multiply your cookie calorie count by two or three servings for the correct number.
Refrigerated cookie dough can also be dangerous to your weight-loss eating plan. One Nestle Toll House cookie made from refrigerated dough has 80 calories or more if you make it according to instructions. Many bakers make them slightly larger, increasing the calorie count.
Regardless of which cookie you choose, moderation is key. Don’t eat directly from the box. Remove a single serving (usually 1–2 cookies), put away the container, and eat only what you removed. Don't go back for seconds.
The Best Cookies for Weight Loss
If you're craving sweets and following an eating plan to lose weight, choose fruit as a low-calorie, nutritious option. But sometimes you need the real deal. So if you eat cookies, it may be smart to bake cookies at home.
The best cookies for those seeking to lose weight include nutritious ingredients like oatmeal or almonds. Oatmeal cookies contain healthy fiber to keep you feeling full.Peanut butter cookies provide extra protein when made with healthy peanut butter and real nuts.
If you don't like peanuts, high-protein cookies are easy to make, and some don't require a long day of mixing and baking.
Whether you are looking for healthy holiday cookies or just an easy recipe to satisfy your sweet tooth, there are dozens of options online. Try these recipes forlight meringue cookies,pumpkin chocolate chip cookies, ormocha no-bake cookies.
4 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Njike VY, Smith TM, Shuval O, et al. Snack food, satiety, and weight. Adv Nutr. 2016;7(5):866-78. doi:10.3945/an.115.009340
Khan TA, Sievenpiper JL. Controversies about sugars: Results from systematic reviews and meta-analyses on obesity, cardiometabolic disease and diabetes. Eur J Nutr. 2016;55(Suppl 2):25-43. doi:10.1007/s00394-016-1345-3
Potter M, Vlassopoulos A, Lehmann U. Snacking recommendations worldwide: A scoping review. Adv Nutr. 2018;9(2):86-98. doi:10.1093/advances/nmx003
Rebello CJ, O'Neil CE, Greenway FL. Dietary fiber and satiety: The effects of oats on satiety. Nutr Rev. 2016;74(2):131-47. doi:10.1093/nutrit/nuv063
See Also100 Years of Oreo Packaging
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By Malia Frey, M.A., ACE-CHC, CPT
Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist.
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