Food guide

Oatmeal Cookie

Oatmeal Cookie is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Oatmeal Cookie, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of oatmeal cookie for fair comparison. Typical serving: 30 g — 135 kcal per 30 g serving.

Nutrition information for Oatmeal Cookie
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	450 kcal	135 kcal	100 kcal
Protein	6.3 g	1.9 g	1.4 g
Carbohydrate	68.7 g	20.6 g	15.3 g
Fat	18 g	5.4 g	4 g
Fibre	2.7 g	0.8 g	0.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of oatmeal cookie, with a typical serving and FDA Daily Value for adults.

Micronutrients for Oatmeal Cookie
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	5 µg	1.5 µg	<1%
Vitamin C	0.5 mg	0.15 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.26 mg	0.078 mg	2%
Vitamin K	8 µg	2.4 µg	7%
Thiamin	0.27 mg	0.081 mg	23%
Riboflavin	0.23 mg	0.069 mg	18%
Niacin	2.2 mg	0.66 mg	14%
Vitamin B6	0.066 mg	0.02 mg	4%
Folate	95 µg	28.5 µg	24%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.39 mg	0.12 mg	8%
Choline	12 mg	3.6 mg	2%
Minerals
Calcium	37 mg	11.1 mg	3%
Iron	2.6 mg	0.78 mg	14%
Magnesium	33 mg	9.9 mg	8%
Phosphorus	138 mg	41.4 mg	11%
Potassium	142 mg	42.6 mg	3%
Sodium	520 mg	156 mg	23%
Zinc	0.79 mg	0.24 mg	7%
Selenium	9.8 µg	2.9 µg	18%
Copper	0.13 mg	0.039 mg	14%
Manganese	0.84 mg	0.25 mg	37%

Source: USDA FoodData Central — Cookies, oatmeal, commercially prepared, regular

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat oatmeal cookie?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Oatmeal Cookie is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Easy to over-consume relative to hunger; treat as an occasional or measured item.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.