Cookie, butter or sugar, with fruit and/or nuts
Common food
Photo: Wikipedia
A buttery, crumbly cookie studded with sweet dried fruit and crunchy nuts, offering a delightful textural contrast in every bite. With 470 kcal per 100g, it's a calorie-dense treat where the primary energy comes from carbohydrates (65g), much of which is sugar (24g).
Calorie split: 5% protein · 55% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for the perfect marriage of sweet, buttery dough with the tart chew of fruit and the savory crunch of nuts. It's a beloved companion to coffee or tea and a staple at holiday gatherings and afternoon teas across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carb content can lead to blood sugar spikes, making it a less ideal choice for those managing diabetes or insulin resistance. To mitigate this, pair it with a source of protein (like Greek yogurt) or healthy fat (like a handful of almonds) to slow sugar absorption, and practice strict portion control (e.g., one small cookie). It also commonly contains common allergens like wheat, eggs, and tree nuts.
Key benefits
- Provides quick energy from carbohydrates
- Nuts add healthy fats, protein, and minerals like magnesium
- Fruit pieces offer small amounts of fiber and micronutrients
- Can satisfy a sweet craving effectively in a single serving
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Hermit' cookie, a spiced, fruit-and-nut version, was a popular 19th-century American sea voyage provision because its dense, moist texture and high sugar content helped it last for weeks without spoiling.
Full nutrition (USDA data · scales with serving)
| Water | 5.8 g |
| Energy | 470 kcal |
| Protein | 6.5 g |
| Total lipid (fat) | 21.1 g |
| Carbohydrate, by difference | 65.0 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 24.0 g |
| Calcium, Ca | 38.0 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 0.59 mg |
| Copper, Cu | 0.29 mg |
| Selenium, Se | 7.2 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.29 mg |
| Niacin | 2.7 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 68.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 107 ug |
| Choline, total | 9.9 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 131 ug |
| Retinol | 129 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.3 g |
| SFA 4:0 | 0.43 g |
| SFA 6:0 | 0.26 g |
| SFA 8:0 | 0.15 g |
| SFA 10:0 | 0.34 g |
| SFA 12:0 | 0.38 g |
| SFA 14:0 | 1.4 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 1.9 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 16:1 | 0.33 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.1 g |
| PUFA 18:2 | 3.9 g |
| PUFA 18:3 | 1.0 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
How does the nutrition compare to a plain butter cookie?
The addition of fruit and nuts increases the calorie, fat, and fiber content slightly, but also adds more micronutrients and a more complex texture than a plain butter cookie.
Is this a good pre-workout snack?
In a very small portion (e.g., half a cookie), the quick-release carbs can provide fast energy. However, the fat and fiber content may slow digestion, so it's not the most efficient choice compared to simpler carbs like a banana.
Why is the fiber so low (1.6g) if it has fruit and nuts?
The dough is primarily refined white flour, which is low in fiber. The fruit and nuts are mixed in, not the main component, so their fiber contribution is diluted by the large volume of flour and sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.70 kcal/g · 6% calories from protein · 1.6 g fiber · 24.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.