Oatmeal cookies and chocolate chip cookies are two of the most popular cookie varieties. Both are delicious, but many wonder which cookie is healthier. This article will compare oatmeal cookies and chocolate chip cookies across a variety of health factors to determine which cookie comes out on top nutritionally.
Calories
When comparing the calories in oatmeal cookies versus chocolate chip cookies, oatmeal cookies tend to have fewer calories per cookie. For example:
| Cookie | Serving Size | Calories |
|---|---|---|
| Oatmeal cookie | 1 medium cookie (about 30g) | 130 calories |
| Chocolate chip cookie | 1 medium cookie (about 38g) | 180 calories |
As you can see, a medium oatmeal cookie has around 130 calories while a medium chocolate chip cookie has around 180 calories. This is a difference of 50 calories per cookie.
Over the course of several cookies, those extra calories in chocolate chip cookies can really add up. Oatmeal cookies are the lower calorie option.
Why oatmeal cookies are lower in calories
Oatmeal cookies tend to be lower in calories than chocolate chip cookies for a few reasons:
– Oatmeal is lower in calories than ingredients like flour or sugar. A 1/4 cup serving of dry oats only has 150 calories, compared to 400 calories in a 1/4 cup of all-purpose flour or 200 calories in a 1/4 cup of granulated white sugar.
– Chocolate chips add extra calories. Each chocolate chip adds an extra 2-4 calories. Oatmeal cookies don’t contain calorie-dense chocolate chips.
– Oatmeal cookies often contain less added fat and sugar than chocolate chip cookies. The less fat and sugar in the recipe, the fewer calories per cookie.
So by using lower calorie base ingredients like oats, and avoiding calorie-boosting add-ins like chocolate chips, oatmeal cookies end up being lower in calories overall.
Fiber
Fiber is an important nutrient that can promote digestion, heart health, and weight management. Oatmeal cookies contain significantly more fiber than chocolate chip cookies.
Here is a fiber content comparison:
| Cookie | Fiber per Cookie |
|---|---|
| Oatmeal cookie | 2-4g |
| Chocolate chip cookie | 0-1g |
The oats in an oatmeal cookie provide a rich source of fiber. A 1/4 cup of dry oats contains 4g of fiber, which is 16% of the recommended daily value.
Chocolate chip cookies contain little to no oats, so they lack a significant fiber source. Refined flour has most of its fiber removed, while chocolate chips have no fiber.
Clearly, oatmeal cookies deliver more gut-healthy fiber than chocolate chip options.
Benefits of fiber
Some health benefits of a high fiber cookie like an oatmeal cookie include:
– Improved digestion and prevention of constipation
– Reduced cholesterol levels
– Better blood sugar control
– Increased feelings of fullness which may support weight loss
– Lower risk of heart disease
So the higher fiber content gives oatmeal cookies the advantage in terms of heart health and managing hunger and weight.
Fat
Along with calories, evaluating and comparing the fat content is important for overall health. Here is how oatmeal cookies and chocolate chip cookies compare:
| Cookie | Total Fat per Cookie |
|---|---|
| Oatmeal cookie | 5-8g |
| Chocolate chip cookie | 9-12g |
Chocolate chip cookies tend to be higher in fat content due to ingredients like butter, oil, eggs, and of course, calorie-dense chocolate chips. The fat in chocolate chip cookies comes both from the dough itself and mix-ins.
Oatmeal cookies get some fat from ingredients like butter or oil, but usually in lesser quantities than chocolate chip cookie dough. And oatmeal cookies don’t contain any extra fat from chocolate chips or other addons.
Healthy fats
However, the type of fat is also important for health.
Oatmeal cookies can contain healthy unsaturated fats from plant-based oils, nuts, or seeds. Chocolate chip cookies also get some unsaturated fats from plant oils and eggs.
Both cookies will be lowest in unhealthy saturated fat when made with naturally fat-free ingredients like oats, flour, and sugar instead of large amounts of butter, cream, or shortening.
So while oatmeal cookies are lower in total fat than chocolate chip cookies, both can provide a mix of healthy and less healthy fats depending on the recipe.
Sugar
Cookies are a sweet treat, so sugar content is another important comparison point between oatmeal and chocolate chip cookies:
| Cookie | Sugar per Cookie |
|---|---|
| Oatmeal cookie | 5-8g |
| Chocolate chip cookie | 8-12g |
Chocolate chip cookies tend to be higher in sugar than oatmeal cookies. White and brown sugars are often the main ingredients after flour in chocolate chip cookie dough. And the chocolate chips provide extra sweetness.
Oatmeal cookie dough relies less heavily on sugar for sweetness due to the natural sweetness of oats and mix-ins like raisins or dried cranberries. Therefore, less added sugar is needed in the dough.
However, both types of cookies remain a high-sugar food. Moderating portion sizes is important regardless of the cookie variety.
Blood sugar impact
The glycemic index, which measures how quickly foods raise blood sugar, is also useful to compare.
Oatmeal has a low glycemic index, while sugar has a high glycemic index. This means oatmeal cookies impact blood sugar more gradually while chocolate chip cookies cause a rapid spike and crash.
Over time, large swings in blood sugar from high glycemic foods may increase diabetes risk. The steady glucose release from oatmeal gives it the advantage.
Nutrients
When comparing nutrients in oatmeal and chocolate chip cookies, oatmeal comes out on top again:
| Nutrient | Oatmeal Cookie | Chocolate Chip Cookie |
|---|---|---|
| Iron | 10-15% DV | 5-10% DV |
| Calcium | 0-5% DV | 0-2% DV |
| Potassium | 5-10% DV | 1-5% DV |
*DV = Daily Value
Thanks to the whole grain oats, oatmeal cookies provide more iron, potassium, and small amounts of calcium than chocolate chip cookies made with refined flour. Chocolate chips add no significant nutrients.
Oatmeal cookie dough made with nuts, seeds, whole grains, and dried fruit will be especially nutrient-dense. So oatmeal cookies can deliver valuable vitamins and minerals while satisfying your sweet tooth!
Portion control
Regardless of the type of cookie, large portion sizes can lead to excess calorie, fat, and sugar intake which could undermine your health goals. Here are tips for keeping cookie portions in check:
Measure portions
– Enjoy cookies in sensible single-serving sizes, such as 1 medium cookie or a 1/4 cup serving of smaller cookies. Use a measuring cup or food scale to avoid overestimating serving sizes.
Control temptation
– Store cookies out of sight, like on a high shelf or in the freezer. Keep cookies packaged instead of loose where it’s easy to grab too many.
Mindful eating
– Savor each bite instead of mindlessly snacking from a package. Pause halfway through your portion as a reminder not to overindulge.
Alternative snacks
– If you want something sweet after dinner, try fresh fruit, plain yogurt, or a small square of dark chocolate before reaching for another cookie.
Healthy baking tips
You can make both oatmeal cookies and chocolate chip cookies healthier by modifying the ingredients and preparation methods. Here are some recipe tweaks to try:
Use whole grains
– For chocolate chip cookies: substitute up to half the white flour with whole wheat flour. For oatmeal cookies: use old-fashioned or steel-cut oats.
Reduce sugar
– Cut the amount of sugar by 1/4 cup initially, then gradually reduce. Boost sweetness with vanilla instead.
Add healthy mix-ins
– Try dried fruit, nuts, seeds, coconut, shredded veggies, or dark chocolate chips. Limit or avoid milk/white chocolate chips.
Swap fats
– Use mashed avocado or applesauce instead of some butter or oil. Coconut oil is a healthier saturated fat.
Bake instead of fry
– Cookies are best baked instead of fried in oil to reduce saturated fat and calories.
Conclusion
So which is healthier, oatmeal cookies or chocolate chip cookies? Oatmeal cookies come out ahead for being lower in calories, higher in fiber and nutrients, having fewer add-ins like sugar and chocolate, and causing less dramatic blood sugar fluctuations.
However, chocolate chip cookies can be made healthier by using dark chocolate, whole grains, and more natural ingredients. Moderation and portion control remains key for both varieties of cookie. Ultimately, oatmeal cookies are the better option nutritionally for their many benefits, but chocolate chip cookies can be enjoyed in moderation as part of an overall balanced diet. Either cookie can be satisfying when consumed mindfully in appropriate serving sizes.