Cookie, oatmeal, with raisins
Common food
Photo: Wikipedia
A hearty, chewy cookie packed with rolled oats and sweet, plump raisins, offering a satisfying texture contrast between the soft dough and the juicy fruit. Its nutrition is defined by a significant carbohydrate load (68.7g per 100g), primarily from oats and added sugar, providing quick energy but with minimal protein (6.2g).
Calorie split: 5% protein · 59% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love it for the classic, comforting combination of wholesome oats and the natural, concentrated sweetness of raisins, creating a nostalgic and satisfying treat. Its portability and substantial texture make it a popular choice for a quick snack or lunchbox addition.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (24.66g per 100g) can lead to blood-sugar spikes and crashes, and it's a common source of empty calories. To counteract this, pair a single cookie with a source of protein or fat (like a handful of nuts or a cheese stick) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides quick energy from carbohydrates
- Contains dietary fiber from oats and raisins
- Offers a source of iron from raisins
- Can be a convenient, calorie-dense snack for active individuals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'oatmeal cookie' was originally marketed as a 'health food' in the late 19th century, with recipes emphasizing the nutritional 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 raisin cookies healthy?
While they contain oats and raisins, which offer some fiber and nutrients, they are typically high in added sugar, fat, and calories. They are best enjoyed as an occasional treat rather than a health food.
Why are my oatmeal raisin cookies dry?
This often results from over-baking or using too much flour. Ensure accurate measurements, don't overmix the dough, and remove them from the oven when the edges are set but the centers still look slightly underdone.
Can I make oatmeal raisin cookies without raisins?
Absolutely. You can substitute raisins with other dried fruits like cranberries, chopped dates, or apricots. Chocolate chips or nuts are also popular alternatives.
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.