Cookies are among the most popular snacks worldwide. Whether with coffee, as a small reward in between, or as a treat for the family – hardly anyone can resist the smell of freshly baked goods. But especially if you're watching your weight or trying to cut calories, you may be wondering which cookies are low in calories. Maybe you have kids you'd like to treat occasionally without offering a calorie bomb? Say no more – here’s what you need to know.
Calories in Cookies: What Do They Depend On?
The calorie content of cookies varies greatly depending on ingredients, baking method, and portion size. In general:
- Fatty ingredients like butter, nuts, or chocolate increase calorie content.
- Sugar-rich doughs often contain hidden calories.
- Fiber-rich ingredients like oats make you feel full faster and deliver comparatively fewer calories.
A simple shortbread cookie quickly reaches 450–500 kcal per 100 g, while an oat cookie without added sugar can be significantly lower.
How Do Popular Brand Cookies Compare in Calories?
Many people reach for their favorite supermarket cookies. But what about the calorie balance? Here’s a look at five popular types:
Biscoff Cookies Calories
The popular Lotus Biscoff cookies have about 38 kcal per piece (8 g). That’s approximately 475 kcal per 100 g. Their caramel flavor comes from brown sugar and vegetable fat – tasty, but not exactly low-calorie.
TUC Cookies Calories
Salty TUC crackers contain about 500 kcal per 100 g. Due to their high fat content (vegetable oils), they’re more of a savory indulgence than a light snack.
Lotus Cookies Calories per Piece
As mentioned: around 38 kcal per cookie. Two or three with your coffee and the calories add up quickly.
Milka Cookies Calories
Milka’s filled chocolate cookies contain about 520–530 kcal per 100 g. The combination of fat, sugar, and creamy filling is particularly dangerous.
Oreo Cookies Calories
A classic Oreo cookie has about 53 kcal per piece (11 g). A few cookies and you’ve reached the equivalent of a full snack – not low-calorie.
Spekulatius Cookies: Holiday Calorie Bomb?
Spekulatius is one of the classic Christmas sweets and just as much a part of the holiday season as the tree in the living room. These crunchy cookies with spices like cinnamon, cardamom, and cloves are a true classic. But what about calories?
On average, Spekulatius cookies contain about 470–490 kcal per 100 g. The high calorie count comes mainly from sugar, flour, and butter or margarine. Butter Spekulatius is especially rich. Still, enjoyed in moderation, these cookies can be part of a balanced diet.
Buying Low-Calorie Cookies: What Should You Look For?
You don’t always have time or energy to bake. But even in the supermarket or online, you can look for calorie-conscious alternatives. Look for the following:
- Short ingredient lists: Less is more. Avoid cookies with lots of additives, flavorings, or hydrogenated fats.
- Low sugar: Products with under 15 g of sugar per 100 g are considered relatively low in sugar.
- Fiber content: Whole grain flour or oats suggest more satiety for fewer calories.
- Sugar substitutes: Cookies made with erythritol or xylitol are often lower in calories while still tasting sweet.
- Small portion size: Individually wrapped portions can help with self-control.
If you need inspiration, check out our categories for sugar-free sweets, healthy sweets, or low-carb sweets – you’ll find plenty of calorie-conscious options there.
Low-Calorie Cookies: Recipes
Want to snack without the guilt? Try these two delicious low-calorie cookie recipes:
Banana-Oat Cookies (approx. 50 kcal per cookie)
Ingredients (makes approx. 15 pieces):
- 2 ripe bananas
- 100 g rolled oats
- Cinnamon or vanilla to taste
Instructions:
- Mash bananas, mix with oats and spices.
- Place small spoonfuls onto baking paper.
- Bake at 180°C for approx. 15 minutes.
Optional: decorate with a bit of dark chocolate (watch the chocolate calories).
Chocolate Cookies with Low Calories (Low Carb, approx. 60 kcal per cookie)
Ingredients:
- 60 g almond flour
- 1 egg
- 30 g cocoa powder (unsweetened)
- 2 tbsp erythritol or xylitol
- 1 tsp baking powder
Instructions:
- Mix all ingredients into a dough.
- Form small balls and flatten slightly.
- Bake at 170°C for approx. 12 minutes.
These cookies are ideal for low-carb fans or anyone cutting back on sugar.
To make sure your cookies last, proper storage is key. Airtight containers, cool environments, and keeping them away from strongly scented foods will help preserve their taste and texture.
Conclusion: Low-Calorie Cookies Are Not a Myth
If you bake your own or choose carefully, you can enjoy cookies without guilt and still watch your waistline. Look for simple recipes, smart ingredients, and limit brand-name cookies to occasional treats.
And remember: Even if you want to eat healthier or lower in calories, you don’t have to miss out on indulgence. It’s not about complete restriction – it’s about portion control! A small serving of your favorite cookie can be part of a balanced diet.
Why not browse our categories for cookies or small baked goods – especially during the holiday season you’ll find plenty of treats to consciously enjoy with your loved ones.
Enjoy your mindful snacking!