juan nutrisyon logo
Sugars and Sweets  / Pastries and Desserts

Cookies, otap Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 462kcal / 2530kcal (18%)

Macronutrients

Total Fat
14.3 g/ 42g (34%)
Saturated Fat
6.96 g/ 20g (34%)
Cholesterol
1 mg/ 300mg (0.33%)
Unsaturated Fat
6.38 g
Total Carbohydrates
73.3 g/ 348g (21%)
Dietary Fiber
2.5 g/ 20g (12%)
Sugar
15.7 g/ 63g (24%)
Protein
10.1 g/ 71g (14%)

Vitamins

Vitamin A
6 mcg RAE/ 700mcg RAE (0.86%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.15 mg/ 1mg (12%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
2.6 mg NE/ 16mg NE (16%)
source

Minerals

Calcium
122 mg/ 750mg (16%)
source
Iron
3 mg/ 12mg (25%)
source
Phosphorus
92 mg/ 700mg (13%)
Sodium
374 mg/ 1500mg (24%)
What is this food?
AI-assisted
Cookies and otap are sweet baked snacks made mainly from flour and sugar, usually with added fats. They’re typically eaten as a snack (or with coffee/tea) rather than a main meal.
Why it matters to health
AI-assisted
Per 100 g, they’re quite energy-dense (about 462 kcal) and higher in carbohydrates (about 73 g), with sugar around 15.7 g. They also contain total fat (about 14.3 g) and saturated fat (about 7.0 g), plus sodium around 374 mg. These nutrients matter because frequent, larger portions can make it easier to exceed daily needs for sugar, saturated fat, and sodium—while still leaving less room for fiber-rich foods. The good part: they do provide some dietary fiber (about 2.5 g), but it’s usually not enough to make them a “fiber food.”
Healthier tips
AI-assisted
  • Portion first: keep cookies/otap to a small serving—about 1–2 pieces or a small handful—especially if you already had rice or bread earlier.
  • Pair smart: have it with water or unsweetened tea, and add fruit or plain yogurt if you need more fullness.
  • Balance your day: since Filipinos often do 3 meals plus 1–2 snacks, choose cookies/otap as one snack, not both snacks.
  • Watch the “extra”: avoid eating straight from the pack; portion onto a plate to help you stay on track.
  • Swap sometimes: when possible, choose snacks with more fiber like fruit, nuts (small portion), or whole-grain options.
Everything is okay in moderation—the key is keeping portions and frequency reasonable so you still get enough fiber, protein, and healthy fats from your meals.
Common Filipino dishes
Otap, cookies, pineapple cookies, butter cookies, peanut brittle
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.