How many calories are in a cookie?
A medium chocolate chip cookie weighs 30 g and carries 148 calories. Per 100 g the number is 492 calories, which puts a cookie among the densest things in the snack aisle. A small one is 98, a large one 221, and a cup of bite-size pieces 399.
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 a 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
- Cookie quick facts
- US servings from one cookie to a cup of bite-size pieces
- What the cookie type changes
- Bakery soft-baked and reduced-fat cookies
- Saturated fat runs ahead of the calories
- How does a cookie compare?
- Most popular cookie brands
- Cookie FAQs
Cookie quick facts
The number most people want is for the cookie they actually pulled out of a bag: a commercially made chocolate chip cookie. That is USDA record FNDDS 2707909, "Cookie, chocolate chip", and it comes with the full set of household sizes — small, medium, large and a cup of bite-size pieces — which is what makes it usable at a kitchen counter.
If you go looking, you will find the same numbers under SR Legacy 172716, the older entry the FNDDS record was built from. They are not two measurements to average; they are one measurement listed twice.
| 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 might expect are missing. USDA does not publish added sugars or trans fat for this record, so the 9.9 g of sugar in a medium cookie cannot be split between the dough and the chocolate. Cholesterol is listed at 0 mg, which fits a bagged cookie built on vegetable shortening rather than butter — the bakery version below is a different story. Potassium comes to 51 mg per cookie, about 1% of the Daily Value, and Daily Values themselves are the FDA reference amounts published on the Nutrition Facts label.
US servings from one cookie to a cup of bite-size pieces
| 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 g | 139 kcal |
| Per 100 g | 100 g | 492 kcal |
Small, medium, large and the cup are USDA household measures for this record, so those four are measured portions rather than estimates. The ounce is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it lands almost exactly on a medium cookie — useful if your scale reads in ounces.
The cup is the row that surprises people. A cup of bite-size cookies is 81 g and 399 calories, the same as 2.7 medium cookies, and it disappears in a handful or two because no single piece feels like a decision.
Packaged brands sit close to the USDA record but hide behind small label servings: Chips Ahoy! Original is 160 calories for three cookies (33 g), Famous Amos is 150 for four (29 g), and Keebler Original Fudge Stripes 140 for two (28 g). A Pepperidge Farm Mini Chessman pouch is a single 64 g serving at 299 calories, which is the real trap — one pouch, no counting, two medium cookies' worth.
What the cookie type changes
Swapping the type of cookie moves the number far less than swapping the size. Every common style below sits between 450 and 492 calories per 100 g, a spread of about 13 calories on a 30 g cookie.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Chocolate chip | 492 kcal | 1 medium cookie (30 g) | 148 kcal |
| Sugar or butter | 464 kcal | 1 medium cookie (30 g) | 139 kcal |
| Chocolate sandwich | 464 kcal | 1 medium cookie (30 g) | 139 kcal |
| Peanut butter | 473 kcal | 1 medium cookie (30 g) | 142 kcal |
| Gluten free | 474 kcal | 1 medium cookie (30 g) | 142 kcal |
| Oatmeal | 450 kcal | 1 medium cookie (30 g) | 135 kcal |
The 30 g pieces for the sandwich, peanut butter, oatmeal and gluten-free lines are our own arithmetic from each record's 100 g figure, scaled so the styles can be read against each other.
What does change between them is the shape of those calories. Oatmeal carries 2.8 g of fiber per 100 g and the least sugar of these at 24.66 g, but also 520 mg of sodium — more than any other style here and 209 mg above chocolate chip. The chocolate sandwich cookie goes the other way: 71 g of carbohydrate and 40.67 g of sugars per 100 g, the sugar coming out of the cream rather than the biscuit. Gluten free is the lowest in protein at 2.19 g per 100 g and barely lower in calories at 474 per 100 g, so the swap is about digestion, not the calorie count.
Bakery soft-baked and reduced-fat cookies
| Version | Per 100 g | One 30 g cookie | Saturated fat per 100 g |
|---|---|---|---|
| Bagged, regular | 492 kcal | 148 kcal | 8.09 g |
| Bakery or home recipe | 505 kcal | 152 kcal | 12.01 g |
| Soft-type, commercial | 444 kcal | 133 kcal | 9.75 g |
| Reduced fat | 451 kcal | 135 kcal | 5.96 g |
The 30 g figures for the bakery, soft-type and reduced-fat rows are our own arithmetic from each USDA 100 g value, not USDA servings, so the four styles can be compared at one weight.
A cookie you baked at home, or bought warm from a counter, is the densest of the four at 505 calories per 100 g, and it carries half again as much saturated fat as the bagged version — butter instead of shortening. Bakery cookies are also rarely 30 g; at a realistic 45 g that record works out to 227 calories, our own scaling of the USDA 100 g figure.
Soft-baked cookies look like the light option at 444 calories per 100 g, and per gram they are. Read the saturated fat row instead and the ranking flips: 9.75 g per 100 g against 8.09 g for the regular cookie, even though total fat is lower. Moisture dilutes the calories, not the hard fat.
"Reduced fat" saves less than the phrase suggests. It is 41 calories per 100 g below the regular cookie, which is about 12 calories on a 30 g piece, and it comes with 418 mg of sodium instead of 311 mg. One fewer bite would do more.
Saturated fat runs ahead of the calories
A large 45 g cookie is 221 calories, roughly 11% of a 2,000-calorie day. Its saturated fat is 3.6 g, or 18% of the Daily Value — the fat row moves nearly twice as fast as the calorie count. Make that a 45 g bakery cookie and saturated fat reaches 5.4 g, 27% of the day, from a single cookie.
That gap matters because the Dietary Guidelines for Americans advise keeping saturated fat under 10% of daily calories. Two large bakery cookies alone would use most of that allowance before dinner. If saturated fat is the number you are watching, the reduced-fat cookie at 5.96 g per 100 g is the honest pick, even though its calorie saving is trivial.
Fiber is where cookies contribute almost nothing: 0.6 g per medium cookie, 2% of the Daily Value, against the 28 g target. MyPlate's grains guidance puts refined-grain snacks like this outside the daily grain goal for exactly that reason. Protein is thin too, 1.5 g, which is why a cookie satisfies for about twenty minutes.
How does a cookie compare?
| Cookie | Per 100 g | US serving | Calories |
|---|---|---|---|
| Chocolate chip | 492 kcal | 1 medium cookie, 30 g | 148 kcal |
| Butter or sugar | 464 kcal | 1 medium cookie, 30 g | 139 kcal |
| Chocolate, with icing or coating | 507 kcal | 1 medium cookie, 42 g | 213 kcal |
| Gluten free | 474 kcal | 1 medium cookie, 30 g | 142 kcal |
Our take: only the iced or chocolate-coated cookie is denser per gram than a plain chocolate chip one, and it wins the serving column outright at 213 calories because a coated cookie is bigger — 42 g against 30 g. Everything else on this table sits within 9 calories of the others at the same weight. So the useful decision is size, not flavor: a 20 g cookie is 98 calories and a 45 g one is 221, and that 123-calorie gap is larger than any difference between the four styles above. Pick the smaller cookie and eat the kind you actually like.
Most popular 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) |
|---|---|
| Chips Ahoy! Original | 485 cal |
| Famous Amos Chocolate Chip | 517 cal |
| Keebler Original Fudge Stripes | 500 cal |
| Tate's Bake Shop Chocolate Chip | 500 cal |
| Keebler Almond Crescents | 469 cal |
| Pepperidge Farm Mini Chessman | 467 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Cookie FAQs
How many calories are in one cookie?
One medium 30 g chocolate chip cookie has 148 calories, at 492 calories per 100 g. A small 20 g cookie is 98 and a large 45 g one is 221. Most cookies out of a bag land between those numbers, so the weight of the piece matters far more than the brand on the package.
How many calories are in a homemade or bakery cookie?
A 30 g bakery or home-recipe chocolate chip cookie is 152 calories, since USDA lists that record at 505 calories per 100 g. Bakery cookies are rarely that small: at a 45 g size the same record works out to 227 calories, our own arithmetic from the USDA 100 g figure.
How many calories in 3 Chips Ahoy cookies?
160 calories. The label serving for Chips Ahoy! Original is three cookies at 33 g, and the product runs 485 calories per 100 g. That is close to the 148 of one 30 g USDA cookie, because three of these together weigh only a few grams more than a single medium cookie.
How much sugar is in one cookie?
9.9 g of total sugars in a 30 g medium cookie, from 32.9 g per 100 g. Total sugars carry no Daily Value on the label, and USDA does not publish added sugars for this record, so the sugar in the dough cannot be separated from the sugar in the chocolate.
How many carbs are in a cookie?
19.6 g of carbohydrate in a 30 g cookie, 7% of the 275 g Daily Value, with only 0.6 g of it as fiber. Per 100 g the figure is 65.36 g. Two medium cookies double the count to 39.2 g, about 14% of the day's carbohydrate.
Are oatmeal cookies healthier than chocolate chip cookies?
Oatmeal cookies run 450 calories per 100 g against 492 for chocolate chip, with more fiber (2.8 g against 2 g) and less sugar (24.66 g against 32.9 g). The trade is sodium: 520 mg per 100 g against 311 mg. On a 30 g cookie that is 135 calories versus 148.
Do reduced-fat cookies have fewer calories?
Barely: reduced-fat chocolate chip cookies are 451 calories per 100 g against 492, about 12 calories saved on a 30 g cookie by our arithmetic from the 100 g figures. Total fat drops from 24.72 g to 17.91 g per 100 g, but sodium climbs from 311 mg to 418 mg.
How many cookies are in 100 grams?
100 g is about three and a third medium cookies at 30 g each, or five small 20 g ones, and it carries 492 calories. A cup of bite-size cookies weighs 81 g, so a full cup is a little under 100 g and comes to 399 calories.
Similar foods
- Pie Crust — 121 cal per piece of 9-inch crust
- Chocolate glazed donut — 303 cal per donut
- Cake donut — 308 cal per large donut
- Donut — 320 cal per doughnut
- Honey Bun — 358 cal per 3 oz bun
- Beignet — 188 cal per beignet
Count it without the math
Point the camera at the plate and BodyPal counts the cookies for you, size and all.
