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Prepared and Processed  / Pastries and Desserts

Cookies, assorted Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 442kcal / 2530kcal (17%)

Macronutrients

Total Fat
11.3 g/ 42g (26%)
Saturated Fat
3.16 g/ 20g (15%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
7.14 g
Total Carbohydrates
78.9 g/ 348g (22%)
Dietary Fiber
1.1 g/ 20g (5%)
Sugar
23.6 g/ 63g (37%)
Protein
6.2 g/ 71g (8%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.29 mg/ 1mg (24%)
source
Vitamin B2
0.25 mg/ 1mg (19%)
source
Vitamin B3
3.9 mg NE/ 16mg NE (24%)
source

Minerals

Calcium
39 mg/ 750mg (5%)
Iron
3.2 mg/ 12mg (26%)
source
Phosphorus
104 mg/ 700mg (14%)
Sodium
413 mg/ 1500mg (27%)
What is this food?
AI-assisted
Assorted cookies—sweet, baked snacks that are usually high in carbohydrates and sugar, with some fat.
Why it matters to health
AI-assisted
Cookies can fit into daily eating, especially as a snack, but they tend to be energy-dense. Per 100 g, they have 442 kcal, 78.9 g carbs, and 23.6 g sugar. They also have 11.3 g total fat with 3.16 g saturated fat and 413 mg sodium. Too much frequently can make it easier to exceed daily needs for sugar, saturated fat, and sodium—so it’s best to enjoy them in smaller portions and not as a regular “main” snack. The good part: cookies can provide quick energy, which can help when you need a small boost between meals.
Healthier tips
AI-assisted
  • Keep portions small: aim for a few pieces (not a whole pack) and treat cookies as an occasional snack.
  • Pair with something that adds fiber/protein: have it with milk, plain yogurt, or a handful of nuts, or eat after a fruit.
  • Balance your day: if you have cookies for one snack, choose less sweet options for the other snack (e.g., fruit, yogurt, or unsweetened drinks).
  • Watch sodium and saturated fat by choosing “less sweet” or smaller servings when available.
  • For your 3 meals + 1–2 snacks routine, use cookies as the snack slot, not as a replacement for rice/bread-based meals.
Common Filipino dishes
Pandesal, Ensaymada, Hopia, Biscocho, Banana cue
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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