Sugars and Sweets / Pastries and Desserts
Cookies, pilipit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 470kcal / 2530kcal (18%) |
Macronutrients
Protein | 6.7 g/ 71g (9%) | ||||||
Total Fat | 17 g/ 42g (40%) | ||||||
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Total Carbs | 72.6 g/ 348g (20%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.07 mg/ 1mg (5%) |
Vit B3 | 2 mg NE/ 16mg NE (12%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 44 mg/ 700mg (6%) |
Iron | 3.1 mg/ 12mg (25%) source |
Sodium | 564 mg/ 1500mg (37%) |
What is this food?
Cookies (pilipit) — a sweet baked snack. Per 100 g, it’s high in calories (470 kcal) and mostly comes from carbohydrates, with a lot of sugar (38.4 g) and fat (17 g), including saturated fat (7.82 g).
Why it matters to health
Because cookies are energy-dense, they can add up quickly in a day’s total calories—especially if eaten between meals. The sugar (38.4 g) can make it easier to exceed recommended added sugar, and the saturated fat (7.82 g) can be a concern for heart health when eaten often. Sodium is also relatively high (564 mg), which matters if you already get sodium from other foods. On the positive side, cookies do provide quick energy, but they’re best treated as an occasional snack rather than a frequent one. Balance matters so your 3 full meals and 1–2 snacks a day still include enough fiber-rich foods (like fruits, vegetables, and whole grains).
Healthier tips
- Portion first: aim for a smaller serving (for example, 1–2 pieces) instead of eating a whole pack.
- Pair it smart: have it with water or unsweetened tea, and if possible add a fruit or yogurt to increase fiber/protein so you feel fuller.
- Watch frequency: keep cookies to an occasional snack, not daily.
- Balance the rest of the day: if you choose cookies for a snack, make your next meal more filling with vegetables and lean protein.
- Choose better options when available: look for cookies with lower sugar and less saturated fat, or try smaller “biskwit” portions.
Common Filipino dishes
Pilipit cookies, biskwit/biscuits, hopia, ensaymada, puto bumbong
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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