Cookie, oatmeal
Common food
Photo: Wikipedia
An oatmeal cookie is a dense, chewy treat where rolled oats provide a hearty, nubby texture against a sweet, buttery base. Its flavor is a warm blend of caramelized brown sugar, vanilla, and often cinnamon, with oats adding a subtle, toasty nuttiness. Nutritionally, it's a significant source of carbohydrates and sugars, but the oats do contribute some dietary fiber.
Calorie split: 5% protein · 59% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting, nostalgic flavor profile that evokes home baking and childhood. Its versatile nature allows for endless mix-ins like raisins, chocolate chips, or nuts, making each cookie unique.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can lead to rapid blood-sugar spikes and subsequent energy crashes. Those monitoring caloric intake or managing diabetes should exercise portion control. To mitigate, pair a single cookie with a source of protein (like Greek yogurt) or healthy fat (like a handful of nuts) to slow sugar absorption.
Key benefits
- Provides quick energy from carbohydrates
- Contains dietary fiber from whole oats
- Offers a small amount of plant-based protein
- Can be a source of iron and B vitamins from fortified oats
- A satisfying, portable snack for active individuals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic oatmeal raisin cookie was popularized in America during the 1890s as a 'health food,' with early recipes advertising the digestive benefits of oats.
Full nutrition (USDA data · scales with serving)
| Water | 5.7 g |
| Energy | 450 kcal |
| Protein | 6.2 g |
| Total lipid (fat) | 18.1 g |
| Carbohydrate, by difference | 68.7 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 24.7 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 138 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 520 mg |
| Zinc, Zn | 0.79 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.23 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 59.0 ug |
| Folic acid | 52.0 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 95.0 ug |
| Choline, total | 12.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.09 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 10.0 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 10.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.13 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
Are oatmeal cookies healthier than chocolate chip cookies?
They can be, but it depends on the recipe. Oats add fiber and a lower glycemic index than pure white flour, but many recipes use equal or more sugar and fat. The key difference is the fiber content from the oats.
Why are my oatmeal cookies so hard?
Overbaking is the most common cause. Remove them from the oven when the edges are set but the centers still look slightly underdone. They will firm up as they cool on the baking sheet. Using old-fashioned rolled oats instead of quick oats also provides a better chew.
Can I make oatmeal cookies without raisins?
Absolutely. Raisins are a classic mix-in, not a requirement. Substitute with chocolate chips, dried cranberries, chopped nuts, or simply enjoy the plain, buttery oat flavor.
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 4.50 kcal/g · 6% calories from protein · 2.8 g fiber · 24.7 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: 3.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.