Prepared and Processed / Pastries and Desserts
Cookies, gem
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 426kcal / 2530kcal (16%) |
Macronutrients
Protein | 11 g/ 71g (15%) | ||||||
Total Fat | 9.7 g/ 42g (23%) | ||||||
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Total Carbs | 73.6 g/ 348g (21%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.31 mg/ 1mg (23%) source |
Vit B3 | 2.4 mg NE/ 16mg NE (15%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 61 mg/ 750mg (8%) |
Phosphorus | 109 mg/ 700mg (15%) |
Iron | 3.6 mg/ 12mg (30%) source |
Sodium | 250 mg/ 1500mg (16%) |
What is this food?
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
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
- 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
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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