How many calories are in a chocolate chip cookie?
A medium chocolate chip cookie weighs about 30 g and carries 148 calories. Per 100 g the cookie runs 492 calories, one of the denser things in the snack aisle. Reach for a large one and you are at 221. The chip count barely matters here; the diameter does.
You'd need to walk about 30 minutes to burn the 148 calories in one medium cookie (30 g).
How long does it take to burn off 148 kcal of chocolate chip cookie?
One medium cookie (30 g) is 148 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 148 kcal |
|---|---|
| Walking, brisk | 30 min |
| Cycling, moderate | 18 min |
| Swimming, moderate | 21 min |
| Jogging | 17 min |
| Weight training, moderate | 33 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (30 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chocolate chip cookie quick facts
- Serving sizes from one small cookie to a cup of bite-size
- Homemade soft-baked reduced-fat and cookie dough
- Saturated fat is the row that moves most
- How does a chocolate chip cookie compare?
- Most popular chocolate chip cookie brands
- FAQ
Chocolate chip cookie quick facts
The record on this page is FNDDS 2707909, "Cookie, chocolate chip" — the plain commercial cookie out of a package or a bakery case, the one most people actually have in hand. Its numbers match SR Legacy 172716 to the decimal, but the FNDDS edition ships with US household portions (small, medium, large, and a cup of bite-size pieces), which is what a calorie count needs.
Everything below is scaled from the 100 g column of that single record. No averaging across records, and no blending of homemade and store-bought.
| Nutrient | Per 100 g | Per 1 medium cookie (30 g) | % Daily Value |
|---|---|---|---|
| Calories | 492 | 148 | — |
| Total fat | 24.72 g | 7.4 g | 10% |
| Saturated fat | 8.09 g | 2.4 g | 12% |
| Carbohydrate | 65.36 g | 19.6 g | 7% |
| Dietary fiber | 2 g | 0.6 g | 2% |
| Total sugars | 32.9 g | 9.9 g | — |
| Protein | 5.1 g | 1.5 g | 3% |
| Sodium | 311 mg | 93 mg | 4% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would expect are missing. Added sugars and trans fat are not published in this FNDDS edition at all, so they are left out rather than guessed at — which matters, because almost all of the 9.9 g of sugars in a medium cookie is added rather than native to the flour. Cholesterol is listed at 0 mg, since commercial cookies are built on vegetable shortening instead of butter. Potassium comes in at 171 mg per 100 g, or 51 mg per medium cookie, about 1% of the Daily Value.
Serving sizes from one small cookie to a cup of bite-size
| Serving | Weight | Calories |
|---|---|---|
| 1 small cookie | 20 g | 98 kcal |
| 1 medium cookie | 30 g | 148 kcal |
| 1 large cookie | 45 g | 221 kcal |
| 1 cup, bite size | 81 g | 399 kcal |
| 1 oz | 28.35 g | 139 kcal |
| Per 100 g | 100 g | 492 kcal |
The small, medium, large and cup rows are USDA household measures attached to record 2707909. The ounce row is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is the one worth memorizing: a chocolate chip cookie is roughly 139 calories per ounce, so any cookie you can weigh, you can price.
That cup of bite-size pieces is the trap. It looks like a snack portion, weighs 81 g, and costs 399 calories — more than two and a half medium cookies, eaten in the time it takes to finish a phone call. Nobody counts bite-size cookies. Everybody counts big ones.
USDA also carries named-brand sizes as portions on this same record rather than as separate label entries. One Nabisco Chips Ahoy! at 10.5 g is 52 calories, one Keebler Rainbow Chips Deluxe at 16 g is 79, and one Pepperidge Farm Chocolate Chunk at 26 g is 128. Same food, three different answers, purely because of what the mold was shaped like.
Homemade soft-baked reduced-fat and cookie dough
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Packaged, regular | 492 kcal | 1 medium (30 g) | 148 kcal |
| Homemade or bakery | 505 kcal | 1 large (45 g) | 227 kcal |
| Soft-baked | 444 kcal | 1 medium (30 g) | 133 kcal |
| Reduced-fat | 451 kcal | 1 large (45 g) | 203 kcal |
| Refrigerated dough, unbaked | 450 kcal | 1 serving, 2 cookies (38 g) | 171 kcal |
| Oatmeal cookie with chips | 457 kcal | 1 large (45 g) | 206 kcal |
| Mini cookie sandwich | 425 kcal | 1 sandwich (14 g) | 60 kcal |
Homemade or bakery. At 505 calories per 100 g this is the densest version on the list, and a large 45 g one is 227 calories. The calorie gap against packaged is trivial. The saturated fat gap is not, and that section is below.
Soft-baked. The chewy, moist commercial style runs 444 calories per 100 g, so a 30 g piece is 133 rather than 148 — our arithmetic from the USDA 100 g figure. Water is doing that, not virtue: sugars actually go up, 37.1 g per 100 g against 32.9 g.
Reduced fat. 451 calories per 100 g instead of 492, and a large is 203 rather than 221. The fat that came out was partly replaced with sodium — 418 mg per 100 g against 311 mg — which is the classic reformulation trade.
Refrigerated dough. Unbaked dough is 450 calories per 100 g, and the USDA serving of 38 g, sized as two cookies' worth, is 171 calories. Raw and baked are close per gram because baking mostly drives off water.
Oatmeal with chocolate chips. 457 calories per 100 g, 206 for a large. The oats buy a little fiber, not a discount.
Mini cookie sandwich. 425 calories per 100 g is the lowest density in the table, but the piece is tiny at 14 g, so one is 60 calories. Two or three disappear without registering.
One row that did not make the cut: USDA's "reduced sugar" chocolate chip cookie is listed with more total sugars than the regular version, so it is not presented here as a lower-sugar choice.
Saturated fat is the row that moves most
The number that separates a homemade cookie from a packaged one is not calories. It is saturated fat. The home-recipe record carries 12.01 g per 100 g against 8.09 g for the commercial one, so a large 45 g bakery cookie delivers 5.4 g of saturated fat — 27% of the Daily Value — while the same size packaged cookie delivers 3.6 g, or 18%. Butter is the whole story.
That matters more than the 6-calorie difference between them, because the Dietary Guidelines for Americans put a cap on saturated fat at less than 10% of daily calories, roughly 20 g at 2,000. Two bakery cookies is over half of that before dinner.
Sugar is the second row to watch. A medium cookie carries 9.9 g of total sugars and a large carries 14.8 g. The Daily Value for added sugars is 50 g, but this USDA record does not break added sugars out, so the honest statement is that nearly all of a cookie's sugar is added and two large ones come to 29.6 g, around 60% of that allowance. If you want the official framing on where discretionary sugars fit in a day, MyPlate is the plain-language version.
Protein is the row that will not save you: 1.5 g in a medium cookie, 3% of the Daily Value. A cookie is not a snack that holds you. If you are eating one for satiety, you are going to eat three.
How does a chocolate chip cookie compare?
Priced at one ounce, so the sizes stop lying:
| Sweet snack | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chocolate chip cookie | 492 kcal | 1 oz (28.35 g) | 139 kcal |
| Oatmeal cookie | 450 kcal | 1 oz (28.35 g) | 128 kcal |
| Frosted cake doughnut | 452 kcal | 1 oz (28.35 g) | 128 kcal |
| Frosted cinnamon bun | 452 kcal | 1 oz (28.35 g) | 128 kcal |
Our take: gram for gram, the chocolate chip cookie is the heaviest thing on this table — the other three land within two calories of each other at 450 to 452 per 100 g, and the cookie sits about 40 above them. But nobody eats an ounce of doughnut. A cake doughnut or a cinnamon bun comes in a much bigger piece than a 30 g medium cookie. If you want one sweet thing today, the cookie wins on portion discipline and loses on density. Pick the small 20 g cookie at 98 calories and the argument is over.
Most popular chocolate chip cookie brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Famous Amos Chocolate Chip Cookies | 517 cal |
| Chips Ahoy! Original Chocolate Chip Cookies | 500 cal |
| Nestle Toll House Chocolate Chip Cookies | 480 cal |
| Voortman Chocolate Chip Cookies | 474 cal |
| Keebler Gripz Rainbow Chips Deluxe Chocolate Chip Cookies | 480 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chocolate chip cookie FAQs
How many calories are in one chocolate chip cookie?
A medium packaged cookie of 30 g has 148 calories, from USDA's 492 per 100 g. A small 20 g cookie is 98 and a large 45 g one is 221. Weight is the only thing that decides it, so the same brand can span more than a hundred calories per piece.
How many calories in a large chocolate chip cookie?
A large packaged cookie of 45 g holds 221 calories, 3.6 g of saturated fat and 140 mg of sodium. That is 18% of the Daily Value for saturated fat in one cookie. A bakery-size large made from a home recipe climbs to 227 calories and 5.4 g of saturated fat.
How many calories in a homemade chocolate chip cookie?
USDA puts home-recipe and bakery cookies at 505 calories per 100 g, so a large 45 g one is 227. The gap against packaged cookies is small on calories and wide on saturated fat: 12.01 g per 100 g versus 8.09 g, because the butter goes in whole.
How many calories in 2 chocolate chip cookies?
Two medium 30 g cookies come to 296 calories, our own arithmetic doubling the USDA 148. Two large 45 g cookies land at 442, which is the size of a light lunch. Two small 20 g ones stop at 196, and that is the version worth reaching for.
How much sugar is in a chocolate chip cookie?
A medium 30 g cookie carries 9.9 g of total sugars, from 32.9 g per 100 g. A large is 14.8 g. FNDDS does not publish added sugars for this record, so the split between chip sugar and dough sugar is not on the label here. Total sugars have no Daily Value.
How many carbs are in a chocolate chip cookie?
A medium 30 g cookie has 19.6 g of carbohydrate, 7% of the Daily Value, with 0.6 g of that as fiber. Per 100 g the figure is 65.36 g. A large 45 g cookie brings 29.4 g. Most of it is sugar and refined flour rather than anything filling.
Are soft-baked cookies lower in calories?
Slightly: soft-type cookies run 444 calories per 100 g against 492 for regular, so a 30 g piece is 133 instead of 148. The water that keeps them chewy is doing the work. Sugar goes the other way though, 37.1 g per 100 g versus 32.9 g, so it is a trade.
How many calories in chocolate chip cookie dough?
Refrigerated cookie dough is 450 calories per 100 g, and one USDA serving of 38 g, enough for two cookies, is 171. Raw dough sits close to the baked cookie per gram because nothing leaves the dough in the oven except water. Eating it raw is a food safety question, not a calorie one.
Similar foods
- Eggnog — 112 cal for 1/2 cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
- Sweet tea — 119 cal for 12 fl oz glass
- Lime juice — 11 cal per Juice of 1 lime
Count it without the math
Point the camera at the plate and BodyPal counts the cookie for you, chips and all.
