Calories in Chocolate Chip Cookie
A typical homemade chocolate chip cookie (~16g) is about 80 kcal. Bakery-size cookies (~50g) reach 250 kcal; Subway-style (~120g) hit 450+ kcal.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 small cookie (~16g) | 80 | 10 | 0.9 | 4.2 | 0.4 |
| 1 medium cookie (~30g) | 150 | 19 | 1.7 | 7.8 | 0.7 |
| 1 bakery cookie (~50g) | 250 | 32 | 2.8 | 13 | 1.1 |
| 1 Subway-style cookie (~120g) | 450 | 58 | 5 | 22 | 2 |
Glycemic index
58
About these numbers
Cookie size varies dramatically and so do the calories. A traditional homemade cookie (~16g) is a reasonable 80 kcal — fits in any calorie target as a small treat. The trend toward large bakery-style cookies has pushed standard "1 cookie" servings to 250-450 kcal, often eaten without recognising the calorie load.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in a chocolate chip cookie?
- Homemade-size: 80 kcal. Bakery medium: 150-250 kcal. Subway-style large: 450 kcal. Crumbl-size (~165g): 700+ kcal. Always check size.
- How does cookie size affect diet?
- Hugely. A daily cookie habit at "old-fashioned" size (80 kcal) adds 28k kcal/year — modest 8 lbs/year if not compensated. At Subway-cookie size (450 kcal), the same habit adds 165k kcal/year — 47 lbs/year. Size matters dramatically.
- Cookie for weight loss?
- A small homemade-size cookie (80 kcal) fits easily in any calorie target. The trap is bakery-size cookies eaten "as one cookie" mentally. For weight loss: choose small cookies, budget them as planned treats, weigh if uncertain.
- Lower-calorie cookie?
- Protein cookies (Quest, Munk Pack): 200-260 kcal with 15g+ protein. Better satiety per calorie than regular cookies. Homemade with oats, almond flour, and dark chocolate can cut calories 30-40%.
Track it
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