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Oatmeal Cookies

Oatmeal Cookies

EverydaySweetened

Oatmeal cookies are sweetened baked goods combining rolled oats with traditional cookie ingredients like flour, butter, and sugar. The oats provide soluble fiber and a chewy texture, while added sweeteners contribute to their crisp or soft consistency and elevated carbohydrate content. Common variations include raisins, chocolate chips, or nuts, making them a versatile but calorie-dense snack that may contain gluten depending on ingredient sources.

Macro Impact

A 1 cookie serving contains 135 calories, 2g protein, 21g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 135 calories?
Walking3.5 mph, moderate pace
31 min
YogaModerate effort, gentle pace
23 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
14 min
StairsStair climbing, moderate pace
16 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size1 cookie (30 g)
Amount per serving
Calories135
% Daily Value*
Total Fat5g
7%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat0.8g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium156mg
7%
Total Carbohydrate21g
7%
Dietary Fiber0.8g
3%
Total Sugars7g
Includes Added Sugars6g
12%
Protein2g
Vitamin D0mcg
0%
Calcium11mg
1%
Iron0.8mg
4%
Potassium43mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
7%
Fiber
1 / 28 g
3%
Sugars
7 g
Added Sugars
6 / 50 g
12%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
7%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
4%
Omega 9
3 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
4%
Lysine
0 / 2 g
3%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
2%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
18 / 400 mcg
4%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
11 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
6%
Magnesium
10 / 370 mg
3%
Manganese
0 / 2 mg
12%
Phosphorous
41 / 700 mg
6%
Potassium
43 / 3k mg
1%
Selenium
3 / 55 mcg
5%
Sodium
156 / 2.3k mg
7%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 g
Caffeine
0 mg
Choline
4 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cookies, oatmeal, commercially prepared, regular. USDA Standard Reference, Legacy. Food ID 172725.
  2. 2.Cookie, oatmeal (with or without raisins), commercial. Canadian Nutrient File. Food ID 3831.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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