Sugars and Sweets / Confectionery
Cookies, apas
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 388kcal / 2530kcal (15%) |
Macronutrients
Protein | 5.4 g/ 71g (7%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 90.4 g/ 348g (25%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.9 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 33 mg/ 750mg (4%) |
Phosphorus | 52 mg/ 700mg (7%) |
Iron | 2 mg/ 12mg (16%) |
Sodium | 357 mg/ 1500mg (23%) |
What is this food?
Cookies, apas are sweet, baked snack foods (often eaten as a merienda) made mostly from carbohydrates and sugar, with small amounts of fat and fiber.
Why it matters to health
They can fit into your day as a treat, but they’re energy-dense, so eating too much can make it easier to exceed your daily needs. For health, the main things to watch are high sugar (23.9 g per 100 g) and sodium (357 mg per 100 g), which can add up if you snack often. They also have some fat (0.5 g total; 0.13 g saturated) and low fiber (1.1 g), so they may not keep you full as long as snacks with more fiber and protein. The good part: they’re convenient and can be enjoyed in small portions as part of a balanced eating pattern (3 meals + 1–2 snacks).
Healthier tips
- Keep portions small: try 1–2 pieces or a small handful, especially if you already had dessert after a meal.
- Pair with a more filling option: have cookies with milk, yogurt, or nuts, or choose fruit on the side to improve fullness.
- Choose less frequent snacking: if you eat cookies for merienda, consider skipping another sweet snack that day.
- Balance the rest of the day: make sure your meals include rice in proper serving, plus viand with protein (fish, chicken, tofu) and plenty of vegetables.
- Watch sodium: if you’re also eating salty snacks (chips, crackers), alternate and don’t stack them.
Common Filipino dishes
Cookies, apas, biskwit, hopia, mamon, ensaymada
Images
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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