How many calories are in an oatmeal cookie?
One medium oatmeal cookie weighs 30 g and carries 135 calories. Per 100 g the cookie runs 450 calories, which puts it in the same class as most packaged cookies. A large bakery version, closer to 45 g, lands at 203. The oats change the texture far more than they change the math.
You'd need to walk about 27 minutes to burn the 135 calories in one medium cookie (30 g).
How long does it take to burn off oatmeal cookie?
One medium cookie (30 g) is 135 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 135 kcal |
|---|---|
| Walking, brisk | 27 min |
| Cycling, moderate | 17 min |
| Swimming, moderate | 19 min |
| Jogging | 16 min |
| Weight training, moderate | 30 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
- Oatmeal cookie quick facts
- US servings from bite-size to bakery large
- Raisin chocolate chip and everything else on the shelf
- Sodium is the row to watch
- How does an oatmeal cookie compare?
- Most popular oatmeal cookie brands
- FAQ
Oatmeal cookie quick facts
The numbers below come from the generic ready-made cookie record, FNDDS 2707945, "Cookie, oatmeal". That record is the one a person actually holds: a baked, commercially prepared oatmeal cookie, with household portions attached by size rather than by weight alone. The older SR Legacy entry, 172725, carries an identical nutrient profile but no small/medium/large measures, so it cannot answer "how many calories in one cookie" without extra arithmetic.
| Nutrient | Per 100 g | Per 1 medium cookie (30 g) | % Daily Value |
|---|---|---|---|
| Calories | 450 | 135 | — |
| Total fat | 18.1 g | 5.4 g | 7% |
| Saturated fat | 4.52 g | 1.4 g | 7% |
| Carbohydrate | 68.7 g | 20.6 g | 7% |
| Dietary fiber | 2.8 g | 0.8 g | 3% |
| Total sugars | 24.66 g | 7.4 g | — |
| Protein | 6.2 g | 1.9 g | 4% |
| Sodium | 520 mg | 156 mg | 7% |
% 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 see on a wrapper are missing here. USDA does not publish added sugars or trans fat for this record, so those lines are left out rather than guessed at. Cholesterol is 0 mg, which surprises people who assume butter and egg; most commercial oatmeal cookies are built on vegetable shortening. Potassium is 142 mg per 100 g, or 43 mg in a medium cookie, about 1% of the Daily Value.
US servings from bite-size to bakery large
| Serving | Weight | Calories |
|---|---|---|
| 1 miniature or bite-size cookie | 5 g | 23 kcal |
| 1 small cookie | 20 g | 90 kcal |
| 1 medium cookie | 30 g | 135 kcal |
| 1 large cookie | 45 g | 203 kcal |
| 1 oz | 28 g | 128 kcal |
| Per 100 g | 100 g | 450 kcal |
Four of those are USDA household measures attached to the record itself: bite-size, small, medium and large. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is worth knowing because packaged cookies are sold by ounce weight rather than by size name.
Here is the part most calorie counters get wrong. Nothing about the recipe changes across those six lines. It is the same 450 calories per 100 g throughout, and the whole spread from 23 to 203 calories is size alone, a difference of nearly nine times between the smallest and the largest piece. A cookie the diameter of a coffee-cup saucer, the kind a bakery counter sells, is not "a cookie" in the sense the label means. It is closer to two of them.
The scale is unforgiving in the other direction too. If you take three bite-size cookies from a party tray, you have logged 69 calories, which is half a medium cookie. Small cookies from a sleeve run 90 each, so a serving of two is 180, closing in on the 203 of the single large one people avoid.
Raisin chocolate chip and everything else on the shelf
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Oatmeal, plain (2707945) | 450 kcal | 1 medium cookie, 30 g | 135 kcal |
| Oatmeal with raisins (2707946) | 450 kcal | 1 medium cookie, 30 g | 135 kcal |
| Oatmeal with chocolate chips (2707949) | 457 kcal | 1 medium cookie, 30 g | 137 kcal |
| Reduced-fat oatmeal (2707947) | 365 kcal | 1 medium cookie, 30 g | 110 kcal |
| Soft-type oatmeal (172726) | 409 kcal | 1 oz, 28 g | 116 kcal |
| Homemade from recipe, no raisins (172807) | 447 kcal | 1 oz, 28 g | 127 kcal |
| Oatmeal creme sandwich cookie (2707948) | 398 kcal | 1 oz, 28 g | 113 kcal |
The bottom three are priced per ounce because those records carry no size measures; that is our own arithmetic from each 100 g figure.
Raisin and plain are the same number in this edition of the database, 450 calories per 100 g, and that is not a typo. Dried fruit swaps sugar in for fat at roughly equal energy, so the total barely moves. The older SR Legacy raisin record, 174963, shows what does move: 33.14 g of total sugars per 100 g against 24.66 g in the plain cookie, with fat down to 15.76 g and sodium down to 322 mg. Nearly the same calories, 441 against 450, and a different shape.
Chocolate chip adds two calories to a medium cookie and 3.14 g of saturated fat per 100 g. If you were hoping oatmeal is the diet choice at the cookie tray, the honest answer is that the gap is inside the rounding error of how thick the baker made them.
Soft-baked cookies come in lower per gram, at 409 calories per 100 g, because the softness is water. That advantage evaporates the moment the soft cookie is also bigger, which it usually is. Store-brand soft oatmeal cookies list 120 calories for a 26 g piece, which works out to 462 calories per 100 g, denser than the plain USDA 450.
Packaged brands mostly bake small. A Voortman oatmeal cookie is 18 g and 80 calories, a Franz is 26 g and 100, an Ella's Oven is 25 g and 110, and Vista iced oatmeal cookies are sold two to a 28 g serving for 130. The iced version is the one to watch, since it prices out at 464 calories per 100 g and arrives in pairs.
Sodium is the row to watch
A medium oatmeal cookie carries 156 mg of sodium, 7% of the Daily Value, against 1.9 g of protein, 4%. A large one is 234 mg, a full 10% of the day's 2,300 mg limit. Eat two large cookies with coffee and you have spent a fifth of your sodium allowance on dessert, which is not how most people picture a cookie. Baking soda and salt do the work; sweetness hides it.
Then there is the fiber assumption. Oats are a fiber food, so an oatmeal cookie should be a fiber cookie. It is not: 0.8 g in a medium, 3% of the Daily Value, and 1.3 g even in the large. The Dietary Guidelines put fiber among the nutrients Americans fall short on, and this cookie is not the fix. The one exception in the whole USDA set is the reduced-fat record, 171865, which shows 16.1 g of fiber per 100 g because manufacturers add fiber back when they pull fat out. That works out to 4.8 g in a medium cookie, 17% of the Daily Value, alongside 110 calories instead of 135.
Saturated fat lands at 1.4 g in a medium and 2.0 g in a large, 7% and 10% of the Daily Value. Total sugars are 7.4 g and 11.1 g; USDA does not split out added sugars for this record, so there is no honest way to score it against the 50 g added-sugars target. Whole-grain oats do count toward the grain group on MyPlate, but a cookie is one of the least efficient ways to collect them.
How does an oatmeal cookie compare?
| Cookie | Per 100 g | US serving | Calories |
|---|---|---|---|
| Oatmeal | 450 kcal | 1 oz, 28 g | 128 kcal |
| Animal crackers | 446 kcal | 1 oz, 28 g | 126 kcal |
| Vanilla wafers | 455 kcal | 1 oz, 28 g | 129 kcal |
| Pocky biscuit sticks | 447 kcal | 1 oz, 28 g | 127 kcal |
Our take: ounce for ounce these four are the same food. The spread across all of them is three calories, from 126 to 129, so choosing oatmeal over animal crackers buys you nothing measurable. What separates them is the piece. Animal crackers and Pocky come in shapes small enough that an ounce is a handful you have to count out, while one bakery oatmeal cookie can be an ounce and a half before you have decided to eat a second thing. If you are managing calories, pick by cookie size, not by cookie type; if you are managing fat, note that oatmeal at 18.1 g per 100 g sits above animal crackers at 13.8 g and below Pocky at 22.5 g.
Most popular oatmeal 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) |
|---|---|
| Voortman Bakery Oatmeal Cookies | 444 cal |
| Franz Oatmeal Cookies | 385 cal |
| The Bakery Soft Oatmeal Cookies | 462 cal |
| Vista Iced Oatmeal Cookies | 464 cal |
| Ella's Oven Oatmeal Cookies | 440 cal |
| Voortman Bakery Oatmeal Cookies 2-pack | 457 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Oatmeal cookie FAQs
How many calories are in one oatmeal cookie?
A medium oatmeal cookie of 30 g has 135 calories, based on the USDA figure of 450 calories per 100 g. A small 20 g cookie is 90, a large 45 g bakery cookie is 203, and a bite-size one is 23. Size drives the number, not the recipe.
How many calories in an oatmeal raisin cookie?
135 calories for a medium 30 g cookie, identical to the plain version at 450 calories per 100 g. Raisins trade fat for sugar at about the same energy. The older SR Legacy raisin record shows the swap clearly: 33.14 g of total sugars per 100 g against 24.66 g in the plain cookie.
Are oatmeal cookies healthier than chocolate chip cookies?
Barely. A medium oatmeal cookie is 135 calories and the chocolate chip version is 137, a difference of two. The chocolate chip record runs 457 calories per 100 g against 450, with more saturated fat. Any real difference comes from how big the cookie is, not which one you picked.
How much sugar is in an oatmeal cookie?
7.4 g of total sugars in a medium 30 g cookie and 11.1 g in a large 45 g one, from 24.66 g per 100 g. Total sugars have no Daily Value, and USDA does not publish added sugars for this record, so there is no reliable way to split the natural share from the added share.
Do oatmeal cookies have fiber?
Only 0.8 g in a medium cookie, which is 3% of the Daily Value, and 1.3 g in a large one. Oats are a fiber food, but there are not many oats in a cookie. The reduced-fat record is the outlier at 16.1 g per 100 g, because fiber is added back when fat is removed.
How many calories in a large bakery oatmeal cookie?
203 calories for the USDA large size of 45 g. That also brings 8.1 g of fat, 30.9 g of carbohydrate and 234 mg of sodium. Bakery counter cookies are often heavier than 45 g, so weigh one once if you eat them regularly; every extra 10 g adds 45 calories.
How many calories in a homemade oatmeal cookie?
The USDA recipe record runs 447 calories per 100 g, so an ounce is 127 calories, computed from the 100 g figure. Homemade is essentially the same as store-bought at 450. What changes at home is the size, since scooped cookies are usually larger than the 30 g medium.
How much sodium is in an oatmeal cookie?
156 mg in a medium cookie and 234 mg in a large one, from 520 mg per 100 g. That is 7% and 10% of the 2,300 mg Daily Value. Two large cookies cost a fifth of a day's sodium, which is more than most people expect from something sweet.
Similar foods
- Toast with butter — 100 cal per slice with butter
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Egg — 72 cal per large egg
- Chocolate glazed donut — 303 cal per donut
Count it without the math
Point the camera at the plate and BodyPal counts the cookie for you, size and all.
