Prepared and Processed / Pastries and Desserts
Cookies, assorted
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 442kcal / 2530kcal (17%) |
Macronutrients
Protein | 6.2 g/ 71g (8%) | ||||||
Total Fat | 11.3 g/ 42g (26%) | ||||||
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Total Carbs | 78.9 g/ 348g (22%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.29 mg/ 1mg (24%) source |
Vit B2 | 0.25 mg/ 1mg (19%) source |
Vit B3 | 3.9 mg NE/ 16mg NE (24%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 39 mg/ 750mg (5%) |
Phosphorus | 104 mg/ 700mg (14%) |
Iron | 3.2 mg/ 12mg (26%) source |
Sodium | 413 mg/ 1500mg (27%) |
What is this food?
Assorted cookies—sweet, baked snacks that are usually high in carbohydrates and sugar, with some fat.
Why it matters to health
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
- 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
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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