Ultra-processed foods and sweets
Butter cookies
Butter cookies pack 467 kcal into 100 g (3.5 oz), so a typical 30 g (1 oz) serving already adds up to about 140 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 1 out of 5
| Starting point | +1 |
|---|---|
| High energy density | −1 |
| Sum | 0 |
| Raised to the minimum of 1 | 1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 6 primary
- Data
- USDA FDC 174950
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 140 kcal per serving
- 467 kcal per 100 g (3.5 oz)
- Protein
- 1.8 g per serving
- 6.1 g per 100 g (3.5 oz)
- Carbohydrates
- 20.7 g per serving
- 68.9 g per 100 g (3.5 oz)
- of which sugars
- 6.1 g per serving
- 20.2 g per 100 g (3.5 oz)
- Fiber
- 0.2 g per serving
- 0.8 g per 100 g (3.5 oz)
- Fat
- 5.6 g per serving
- 18.8 g per 100 g (3.5 oz)
- of which saturated
- 3.3 g per serving
- 11.1 g per 100 g (3.5 oz)
- Water
- 1.4 g per serving
- 4.6 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Cookies, butter, commercially prepared, enriched (FDC ID 174950), accessed September 23, 2026.
A typical 30 g (1 oz) serving provides about 140 kcal, 1.8 g of protein, and 0.2 g of fiber.
What it is and how to eat it
The DLE, the Spanish-language dictionary, defines galleta as a dough of flour, sugar and sometimes egg, fat or preserves, divided into small pieces and baked, and gives pasta and masita as synonyms. This page covers commercial butter cookies according to USDA, with 467 kcal, 18.8 g of fat, 11.1 g of it saturated, 20.2 g of sugars and only 0.8 g of fiber per 100 g. USDA counts 5 g per cookie, although size varies a lot from brand to brand.
Six 5 g cookies, 30 g (1.1 oz) in total, provide 140 kcal, 5.6 g of fat and 6.1 g of sugars, and barely 1.8 g of protein. The 2025 nutrition advisory on GLP-1 therapy lists enjoying portion-controlled treats among the habits to encourage and suggests eating protein first, so they fit better at the end of a meal or with a glass of milk or a yogurt than as a snack on their own. The same advisory lists mindless eating among the habits to minimize, and putting a few on a plate instead of eating from the package helps keep count.
What the evidence says
WHO counts added sugars as free sugars and recommends keeping them below 10% of daily energy, about 50 g on a 2,000 kcal diet, and ideally below 5%; 30 g of these cookies have 6.1 g of sugars in total. In the EU, trans fat other than trans fat naturally occurring in fat of animal origin, such as butter, has been capped at 2 g per 100 g of fat since April 2021 (Regulation (EU) 2019/649), and USDA does not report trans fat for this entry. With USDA's figures and Mexico's NOM-051, I calculate that a package of these cookies would carry the "EXCESO CALORÍAS" (excess calories) seal, because they exceed 275 kcal per 100 g, and "EXCESO GRASAS SATURADAS" (excess saturated fat), because it provides 21% of energy, above 10%, but not "EXCESO SODIO" (excess sodium), because their 282 mg per 100 g reach neither 300 mg nor 1 mg per kcal. The "EXCESO AZÚCARES" (excess sugars) seal would depend on how much of their sugar is added: at least 11.7 of their 20.2 g would have to be (my calculation).
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about butter cookies
How many grams of protein are in a 30 g (1 oz) serving of butter cookies?
100 g (3.5 oz) of butter cookies has 6.1 g of protein. A typical 30 g (1 oz) serving has about 1.8 g of protein. That is 1.3 g of protein per 100 kcal.
How many kcal are in a 30 g (1 oz) serving of butter cookies?
100 g (3.5 oz) of butter cookies has 467 kcal. A typical 30 g (1 oz) serving has about 140 kcal. That is a high energy density.
How much fiber is in a 30 g (1 oz) serving of butter cookies?
100 g (3.5 oz) of butter cookies has 0.8 g of fiber. A typical 30 g (1 oz) serving has about 0.2 g of fiber.
Do butter cookies keep you full?
Barely filling for the calories they provide: our estimated satiety score is 1 out of 5. It is based on: high energy density. It is an estimate based on its composition, not a measurement in people.
How do butter cookies fit into eating on Ozempic, Wegovy, Mounjaro, or Zepbound?
Based on our tags, this is what matters about butter cookies on a GLP-1 medication. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. These are general guidelines, not medical advice: everyone tolerates foods differently.
What is a typical serving of butter cookies?
We use 30 g (1 oz) as a typical serving. That amount provides about 140 kcal, 1.8 g of protein, and 0.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cookies, butter, commercially prepared, enriched (FDC ID 174950).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "galleta" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionWorld Health Organization.Healthy diet (fact sheet, section on free sugars).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) 2019/649 as regards trans fat, other than trans fat naturally occurring in fat of animal origin.accessed .
- RegulatorDiario Oficial de la Federación (Ministry of Economy and Ministry of Health, Mexico).Modificación a la Norma Oficial Mexicana NOM-051-SCFI/SSA1-2010 (Mexico's labeling standard for prepackaged foods and non-alcoholic beverages), Diario Oficial de la Federación, March 27, 2020; section 4.5.3, Table 6 and second transitory article (in Spanish).accessed .