Sugars and Sweets / Pastries and Desserts
Cookies, otap
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 462kcal / 2530kcal (18%) |
Macronutrients
Protein | 10.1 g/ 71g (14%) | ||||||
Total Fat | 14.3 g/ 42g (34%) | ||||||
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Total Carbs | 73.3 g/ 348g (21%) | ||||||
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Vitamins
Vit A | 6 mcg RAE/ 700mcg RAE (0.86%) |
Vit B1 | 0.15 mg/ 1mg (12%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 2.6 mg NE/ 16mg NE (16%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 122 mg/ 750mg (16%) |
Phosphorus | 92 mg/ 700mg (13%) |
Iron | 3 mg/ 12mg (25%) |
Sodium | 374 mg/ 1500mg (24%) |
What is this food?
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
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
- 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.
Common Filipino dishes
Otap, cookies, pineapple cookies, butter cookies, peanut brittle
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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