Calories in a Cookie
Updated July 2026 · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Sodium | 439mg | 19% | |
| Iron | 2.3mg | 13% | |
| Thiamine | 0.14mg | 12% | |
| Phosphorus | 98mg | 8% | |
| Riboflavin | 0.11mg | 8% | |
| Niacin | 1.3mg | 8% | |
| Magnesium | 21mg | 5% | |
| Potassium | 138mg | 3% | |
| Zinc | 0.5mg | 5% | |
| Vitamin A | 27µg | 3% |
Calories in a Cookie by Weight
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Macronutrient Breakdown — per 100g
Chocolate chip cookie (commercial). Oatmeal raisin: ~460 kcal. Large restaurant cookie (~150g): ~720 kcal. Oreo: ~471 kcal/100g. Thin mints: ~40 kcal each.
Key Nutrients
Cookie Nutrition Facts
Engineered for Overconsumption
Cookies combine fat, sugar, and salt in optimal ratios to maximise eating reward and minimise satiety signals. This specific ratio activates the brain's dopamine reward system more powerfully than foods dominated by either macronutrient alone — explaining why 'just one' is genuinely difficult.
Sodium — Unexpected Amount
At 439mg sodium per 100g, cookies are surprisingly high in sodium. Commercial bakers add salt because it enhances sweet taste perception and creates more complex flavour. Regular cookie consumption contributes meaningfully to sodium intake — often overlooked because we associate sodium with savoury foods.
Making Better Choices
Reducing sugar in a recipe by 25% is barely perceptible. Substituting half the butter with unsweetened applesauce cuts fat without compromising texture dramatically. Using whole wheat or oat flour adds fiber and lowers GI. Making smaller cookies is the most effective single intervention.
Bakery vs Home Cookie Reality
Home recipe cookies (28g each): 134 kcal. DoubleTree hotel chocolate chip cookie (70g): 336 kcal. Levain Bakery giant cookie (170g): ~820 kcal. One 'special' bakery cookie can deliver 40-50% of a daily calorie goal.
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Sources
Nutrition values from USDA FoodData Central. Not medical advice.