Cookie, peanut butter, sugar free
Common food
Photo: Wikipedia
A dense, chewy cookie made with peanut butter and sugar substitutes, offering a rich, nutty flavor without the traditional sweetness. Its texture is often slightly crumbly yet satisfying, with a pronounced peanut butter taste that isn't masked by sugar. Nutritionally, it's a high-fat, moderate-protein snack with a significant calorie count per 100g.
Calorie split: 8% protein · 39% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the classic, comforting taste and texture of a peanut butter cookie without the sugar, making it a satisfying indulgence for low-sugar or diabetic diets. It's also valued as a convenient, portable snack that combines protein and fats for sustained energy.
⚠️ Watch-outs & how to enjoy it better
The high calorie and fat density mean portion control is crucial to avoid unintended weight gain. As a peanut product, it is a common allergen and unsafe for those with peanut allergies. Some sugar alcohols used as sweeteners can cause digestive discomfort like bloating in sensitive individuals. Tip: Enjoy a single cookie with a piece of fruit or a glass of milk to add volume and balance the meal, and always check labels for specific sugar alcohols if you have a sensitive stomach.
Key benefits
- Provides a substantial source of plant-based protein from peanuts.
- Offers a sweet treat option for those managing sugar intake.
- Contains dietary fiber which aids in digestion.
- Peanuts provide monounsaturated fats, which are part of a heart-healthy diet.
- Can serve as a calorie-dense energy source for active individuals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic peanut butter cookie's signature crisscross fork pattern wasn't just for decoration; it was originally a practical technique to flatten the dense dough so it would bake evenly.
Full nutrition (USDA data · scales with serving)
| Water | 6.2 g |
| Energy | 523 kcal |
| Protein | 10.3 g |
| Total lipid (fat) | 31.0 g |
| Carbohydrate, by difference | 50.5 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 49.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 202 mg |
| Sodium, Na | 448 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.5 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 83.0 ug |
| Folic acid | 48.0 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 117 ug |
| Choline, total | 38.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 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) | 3.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 34.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.6 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 | 0.03 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 5.9 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 7.7 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 7.6 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 11.5 g |
| PUFA 18:2 | 10.5 g |
| PUFA 18:3 | 0.99 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 | 17.0 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
Is this cookie actually healthy?
While it avoids added sugar, it remains a high-calorie, high-fat food. It can fit into a balanced diet as an occasional treat, especially for those needing calorie-dense snacks, but shouldn't be considered a health food.
What sweeteners are typically used?
Common sugar substitutes include sugar alcohols like erythritol or maltitol, and high-intensity sweeteners like sucralose or stevia. The specific choice affects both taste and potential digestive side effects.
Can I use this as a pre-workout snack?
Yes, its combination of protein, fats, and carbohydrates can provide sustained energy. However, consume it at least 1-2 hours before exercise to allow for digestion, as the high fat content may cause sluggishness if eaten too close to a workout.
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 5.23 kcal/g · 8% calories from protein · 3.4 g fiber · 0.0 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: 2.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.