Cookie, granola
Common food
Photo: Wikipedia
A hearty, crunchy cookie packed with rolled oats, nuts, seeds, and a touch of honey or syrup, baked until golden and crisp. It delivers a satisfying, chewy-crisp texture with a toasty, nutty flavor profile. Nutritionally, it's a dense energy source with a solid 9.8g of protein per 100g.
Calorie split: 8% protein · 57% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying crunch and the wholesome, hearty flavor of toasted oats and nuts, making it a perfect on-the-go breakfast or snack. Its versatility allows it to be enjoyed plain, with yogurt, or as a base for homemade trail mixes.
⚠️ Watch-outs & how to enjoy it better
With 27.52g of sugar per 100g, it can cause blood-sugar spikes, especially for those with insulin sensitivity. It's also calorie-dense, so portion control is key. To counteract, pair it with a source of protein or fat (like Greek yogurt or a handful of nuts) to slow sugar absorption, and stick to a single cookie as a treat.
Key benefits
- Provides sustained energy from complex carbs and fiber.
- Good source of plant-based protein for satiety.
- Contains whole grains and nuts for micronutrients.
- Offers a convenient, portable snack option.
- Can be customized with various seeds and dried fruits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'granola' was trademarked in 1886 by Dr. John Harvey Kellogg for his toasted oatmeal health food, predating the modern granola bar and cookie by nearly a century.
Full nutrition (USDA data · scales with serving)
| Water | 4.1 g |
| Energy | 464 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 17.6 g |
| Carbohydrate, by difference | 66.7 g |
| Fiber, total dietary | 3.1 g |
| Total Sugars | 27.5 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 101 mg |
| Phosphorus, P | 277 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 251 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.36 mg |
| Selenium, Se | 16.0 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 81.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 81.0 ug |
| Folate, DFE | 81.0 ug |
| Choline, total | 27.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 91.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 107 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 12.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 1.0 g |
| SFA 10:0 | 0.80 g |
| SFA 12:0 | 6.1 g |
| SFA 14:0 | 2.4 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 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
Is granola cookie healthier than a regular chocolate chip cookie?
Generally, yes. It typically contains more fiber, protein, and whole grains from oats and nuts, which can provide more sustained energy. However, it can be just as high in sugar and calories, so it's not a 'free' health food.
Can I make granola cookies gluten-free?
Absolutely. The primary ingredient is oats, which are naturally gluten-free. Ensure you use certified gluten-free oats and check that any added ingredients like flour or malt are also gluten-free.
How should I store homemade granola cookies?
Store them in an airtight container at room temperature for up to a week. To maintain crispness, you can add a silica gel packet or a slice of bread to the container to absorb excess moisture.
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 4.64 kcal/g · 8% calories from protein · 3.1 g fiber · 27.5 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: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.