Cookie dough calories come to 149 for one 33 g serving and 451 per 100 g of refrigerated chocolate chip dough. Sugar is the number to notice: 12.6 g per serving and 38 g per 100 g. Dough also rarely stays at one serving, so the total climbs fast once the spoon comes out.
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Chocolate chip, refrigerated, unbaked · per 33 g
Calories
149 kcal
Protein
1.3 g
Carbohydrate
20 g
Fat
7 g
Saturated fat
2.8 g
Cholesterol
2 mg
Sodium
106 mg
Potassium
59 mg
Iron
0.7 mg
Source: USDA FoodData Central
🛡️
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 →
Cookie dough: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 serving (33 g)
149
1.3 g
20.1 g
7 g
106 mg
7%
Dough for 1 cookie (29 g)
131
1.2 g
17.7 g
6.2 g
93 mg
7%
Baked cookie (12 g)
59
0.6 g
8.2 g
2.7 g
28 mg
3%
100 g
451
4 g
61 g
21.3 g
321 mg
23%
3 × 1 serving (33 g)
446
3.9 g
318 mg
5 × 1 serving (33 g)
744
6.6 g
530 mg
Three servings of dough add up to 446 calories
A single 33 g serving holds 149 calories, which is 7% of the daily value. On its own, that is a modest treat. The trouble is that dough comes in a tube or a tub, not in portions, and eating straight from the package hides how much is gone.
Two servings, 66 g, reach 298 calories. Three servings, 99 g, land at 446, almost exactly what 100 g contains. Five servings, 165 g, come to 744 calories and 530 mg of sodium, with only 6.6 g of protein behind them. The jump from one to five servings happens quietly, a scoop at a time.
If you want dough as a snack, portion it before you start. Put one serving in a bowl and return the rest to the fridge. Weighing 33 g once on a kitchen scale shows you what a serving actually looks like, and after that your eye can do most of the work.
Carbs and fat split almost every calorie
Of the calories in cookie dough, 54% come from carbohydrates and 42% from fat. Protein supplies just 4%. Per 100 g that works out to 61 g of carbs, 21.3 g of fat and 4 g of protein.
Most of those carbs are sugar: 38 g of the 61. Fiber barely registers at 1.5 g per 100 g, or 0.5 g in a serving. On the fat side, 8.4 g per 100 g is saturated fat, a sizable share of the 21.3 g total.
That profile explains why dough is easy to keep eating. A serving gives 1.3 g of protein and 0.5 g of fiber, so very little in it is built to hold you over until the next meal. Treat it as dessert, plan it as dessert, and count it the way you would count a slice of cake.
Sugar is the row to watch
Each 33 g serving carries 12.6 g of sugars, and the dough for one cookie carries 11 g. Per 100 g the figure is 38 g, which means more than a third of the dough's weight is sugar. Few snacks in the category pack it more densely.
Saturated fat is the second row worth a look. At 8.4 g per 100 g, set against a daily value of 20 g, a few servings eat into it quickly. Sodium is moderate by comparison: 106 mg per serving, or 5% of the daily value, rising to 321 mg and 14% per 100 g.
Cholesterol is low at 7 mg per 100 g, and potassium sits at 180 mg. If you track sugar or saturated fat, log the dough the same way you would log a baked dessert. BodyPal can log it from a photo of the bowl, which helps on nights when nobody weighed anything.
A baked cookie weighs less than its dough portion
The dough for one cookie weighs 29 g and holds 131 calories. The USDA baked cookie row on this page lists a 12 g cookie at 59 calories. The two rows describe different portion sizes, so compare them by weight before deciding that baking cuts calories.
Per gram, dough and finished cookies are close relatives, as the compare table below shows for other cookie types. What really changes is how you eat them. A baked cookie is a fixed unit you can count. Dough has no edges, and that is where portions drift.
Ready-to-eat options such as The Doozie Bar Gourmet Cookie Dough Bar appear in the brand table on this page. Check their labels for serving size, since a bar may not match the 33 g serving used here. The per 100 g column is the fairest way to line up any two products.
How does cookie dough compare?
Here is how cookie dough stacks up against cookie cake and butter cookies, per 100 g and per usual serving.
Verdict: Per 100 g, cookie dough is the lightest of the three at 451 calories, against 467 for butter cookies and 489 for cookie cake. For portion control pick a butter cookie at 23 calories each, and save the 416-calorie slice of cookie cake for when it is the whole dessert.
Most popular cookie dough brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1The Doozie Bar Gourmet Cookie Dough Bar, Chocolate Chip1 bar · 45 g444 kcal
Packaged cookie dough bars are sold ready to eat, so their label numbers sit close to the 451 calories per 100 g of refrigerated dough. Source: manufacturer labels / USDA FoodData Central.
Cookie dough FAQs
How many calories are in cookie dough?
A 33 g serving of refrigerated chocolate chip cookie dough is 149 calories, and 100 g is 451 calories.
Is cookie dough good for weight loss?
It is calorie dense: 100 g holds 451 calories, 38 g of sugar and 21.3 g of fat. A 29 g spoonful from the roll is 131 calories.
Does cookie dough have fewer calories than a baked cookie?
Per 100 g the baked cookie is higher at 492 calories against 451 for the raw dough, since water leaves during baking. One 12 g baked cookie is 59 calories.
How much sugar and protein are in cookie dough?
Per 100 g there are 38 g of sugar and 4 g of protein. A 33 g serving has 12.6 g of sugar, 1.3 g of protein and 7 g of fat.
How many calories are in the dough for one cookie?
The dough for one cookie, about 29 g, has 131 calories. It also carries 11 g of sugars, 6.2 g of fat and 93 mg of sodium. Bigger scoops scale up from there, so weigh one if you bake often.
How many calories are in a baked chocolate chip cookie?
A baked chocolate chip cookie of 12 g has 59 calories, based on the USDA row for baked cookies. It has 2.7 g of fat, 8.2 g of carbs and 28 mg of sodium.
How much fat is in cookie dough?
Cookie dough has 7 g of fat per 33 g serving and 21.3 g per 100 g. Of that, 8.4 g per 100 g is saturated fat, and fat supplies 42% of the calories.
How much sodium is in cookie dough?
A 33 g serving of cookie dough has 106 mg of sodium, 5% of the daily value. Per 100 g it reaches 321 mg, or 14%. Five servings bring 530 mg.
How many calories are in two servings of cookie dough?
Two 33 g servings of cookie dough, 66 g in all, come to 298 calories. They add 212 mg of sodium and only 2.6 g of protein, so nearly all the energy comes from sugar and fat.
