Cookies, oatmeal, with raisins
Whole food · Baked Products
Photo: Wikipedia
A classic drop cookie, its hearty texture comes from rolled oats, while plump raisins provide bursts of concentrated sweetness. Nutritionally, it's a dense energy source, with a significant carbohydrate load (68.95g per 100g) that includes 33.14g of sugar.
Calorie split: 5% protein · 63% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore the comforting, chewy-crisp texture and the perfect balance of oaty, buttery flavor with the sweet, fruity tang of raisins. It's a nostalgic treat, evoking childhood baking and a sense of wholesome indulgence.
⚠️ Watch-outs & how to enjoy it better
The high sugar and refined carbohydrate content can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking sustained energy. To counteract this, pair one with a source of protein or healthy fat (like a handful of nuts or a glass of milk) and practice strict portion control.
Key benefits
- Provides quick energy from carbohydrates
- Contains some dietary fiber (3.3g) from oats and raisins
- Offers a small amount of plant-based protein (5.86g)
- A satisfying, portable snack for active individuals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The chewy texture of a good oatmeal raisin cookie is largely due to the moisture-absorbing power of the oats and the hygroscopic nature of the raisins, which pull water from the dough during baking.
Full nutrition (USDA data · scales with serving)
| Water | 8.0 g |
| Energy | 441 kcal |
| Energy | 1846 kj |
| Protein | 5.9 g |
| Total lipid (fat) | 15.8 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 69.0 g |
| Fiber, total dietary | 3.3 g |
| Total Sugars | 33.1 g |
| Sucrose | 18.2 g |
| Glucose | 5.9 g |
| Fructose | 8.3 g |
| Lactose | 0.00 g |
| Maltose | 0.67 g |
| Galactose | 0.00 g |
| Starch | 31.1 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 114 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 322 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.80 mg |
| Selenium, Se | 5.9 ug |
| Thiamin | 0.28 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 35.0 ug |
| Folate, food | 35.0 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.4 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 3.3 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.04 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.2 g |
| MUFA 18:1 c | 4.2 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 6.1 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:2 n-6 c,c | 5.3 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.74 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.72 g |
| PUFA 18:3 n-6 c,c,c | 0.03 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
Amino acid profile (per 100g)
Estimated from Cookies, animal crackers (includes arrowroot, tea biscuits) — USDA does not publish this profile for Cookies.
| Tryptophan | 0.10 g |
| Threonine | 0.19 g |
| Isoleucine | 0.26 g |
| Leucine | 0.47 g |
| Lysine | 0.24 g |
| Methionine | 0.12 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.20 g |
| Valine | 0.30 g |
| Arginine | 0.26 g |
| Histidine | 0.14 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.23 g |
| Proline | 0.76 g |
| Serine | 0.36 g |
FAQ
Are oatmeal raisin cookies healthier than chocolate chip cookies?
Generally, they can be. Oats provide more fiber and a lower glycemic index than the refined flour in many chocolate chip cookies. However, both are still high in sugar and fat; the difference is often marginal.
Why do my homemade oatmeal raisin cookies turn out flat?
Common causes include using melted butter instead of softened, over-creaming the butter and sugar, or using old baking soda. Chilling the dough before baking can help them hold their shape.
Can I reduce the sugar in the recipe?
Yes, you can typically reduce the sugar by 25-30% without drastically affecting texture. The raisins will still provide significant sweetness. Using brown sugar helps maintain 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 4.41 kcal/g · 5% calories from protein · 3.3 g fiber · 33.1 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: 1.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.