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Prepared and Processed  / Pastries and Desserts

Cookies, gem Nutrition Facts

Iced gem cookies
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 426kcal / 2530kcal (16%)

Macronutrients

Total Fat
9.7 g/ 42g (23%)
Saturated Fat
6.52 g/ 20g (32%)
Cholesterol
0 mg/ 300mg (0%)
low
Unsaturated Fat
2.78 g
Total Carbohydrates
73.6 g/ 348g (21%)
Dietary Fiber
0.9 g/ 20g (4%)
Sugar
40 g/ 63g (63%)
Protein
11 g/ 71g (15%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.1 mg/ 1mg (8%)
Vitamin B2
0.31 mg/ 1mg (23%)
source
Vitamin B3
2.4 mg NE/ 16mg NE (15%)

Minerals

Calcium
61 mg/ 750mg (8%)
Iron
3.6 mg/ 12mg (30%)
source
Phosphorus
109 mg/ 700mg (15%)
Sodium
250 mg/ 1500mg (16%)
What is this food?
AI-assisted
Cookies (gem cookies) — a sweet snack that’s mostly carbohydrates (sugars) with some fat. A 100g serving is about 426 kcal and has 40g sugar and 9.7g total fat (with 6.5g saturated fat).
Why it matters to health
AI-assisted
This matters because cookies can add a lot of quick energy (carbohydrates) and sugar in a small portion. Too much frequent intake may make it easier to exceed daily needs for calories and added sugar. The cookies also have saturated fat (6.5g per 100g) and sodium (250mg per 100g), which are better kept in balance—especially if you’re also eating rice, bread, or other carbs in your 3 meals plus snacks. On the positive side, cookies can fit into your day as a planned snack when portion is controlled.
Healthier tips
AI-assisted
  • Portion first: instead of 100g, try a smaller serving (for example, 1–2 pieces) and pair it with water or unsweetened tea.
  • Balance your snack: if you eat cookies, consider choosing a lighter snack for the other slot (e.g., fruit or yogurt) so your total sugar stays reasonable.
  • Add fiber and protein: pair cookies with fruit (like banana or apple) or milk/yogurt to help you feel fuller.
  • Watch frequency: keep cookies for occasional snacks, not every day.
  • Check labels when possible: look for lower sugar or smaller serving sizes.
Common Filipino dishes
Pandesal, Ensaymada, Bibingka, Biko, Polvoron
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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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