How many carbs are in cookies?
One ounce (28g) of chocolate chip cookie mix delivers about 19g of carbohydrate. The USDA data here comes from a dry mix, so baked cookies from scratch or store-bought will be close but not identical.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 oz serving (28g) | 18.5g | 0.0g | 18.5g |
| 1 oz (28g) | 18.7g | 0.0g | 18.7g |
| 100 grams | 66.1g | 0.0g | 66.1g |
Net carbs
The USDA data for this cookie formulation does not report a fiber value, so net carbs are essentially the same as total carbs, about 19g per ounce. Most chocolate chip cookies contain little or no fiber. See the net carbs guide for when net carbs matter.
Glycemic index of cookies
The glycemic index of cookies is about 55. Chocolate chip cookies have a medium glycemic index, lower than you might expect from a sweet food. The fat content slows digestion, which moderates the glucose rise compared with plain bread or crackers at the same carb count.
For diabetes
One ounce of cookies is about 19g of carbs with virtually no fiber to slow absorption. A typical store-bought package contains multiple servings, so actual intake often runs two to three times the labeled portion. The moderate GI reflects fat slowing the rise, but the high carb density per bite makes portion control the main challenge. Count total carbs, weigh when possible, and budget cookies as a dessert within your overall meal plan. See the diabetes carb-counting guide.
Keto and low carb
One ounce of chocolate chip cookies has about 19g of net carbs, close to a full day's keto allowance of 20 to 30g. Standard cookies do not fit a keto diet. Almond flour or coconut flour cookie recipes can bring a similar-sized serving down to 3 to 6g of net carbs.
Good to know
The USDA source here is chocolate chip cookie dry mix, which is essentially the flour, sugar, and chip blend before butter and eggs are added. Baked cookies from the same mix gain a little water weight during baking, so the carb concentration per gram drops slightly. Store-bought cookies from a major brand typically run 8 to 10g of carbs per single cookie (about 15g each), meaning two cookies already exceed what most people picture as a serving. Portion creep is the main issue with cookies, not the carb count per gram.
Full nutrition (per 100g)
- Calories: 497.0 kcal
- Carbohydrate: 66.1g
- Fiber: 0g
- Sugars: n/ag
- Protein: 4.6g
- Fat: 25.2g
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Get the appFrequently asked questions
How many carbs are in a chocolate chip cookie?
A typical store-bought chocolate chip cookie weighs about 15 to 18g and has roughly 10 to 12g of carbs. Two cookies put you at 20 to 24g of carbs.
How many carbs are in an ounce of cookies?
One ounce (28g) of chocolate chip cookie mix has about 19g of carbohydrate, with negligible fiber.
Are cookies high in carbs?
Yes. Cookies deliver about 66g of carbs per 100g, making them one of the more carb-dense snack foods. Fat is also high, which moderates the glycemic rise but not the carb count.
Can diabetics eat cookies?
In a small, counted portion, yes. One cookie is roughly 10g of carbs and has a medium GI due to its fat content. The practical challenge is that one is rarely enough, and the package contains many servings.
Are cookies keto-friendly?
Standard cookies are not keto. One ounce has about 19g of net carbs, close to a full day's budget. Keto versions made with nut flour and a sugar substitute are the usual substitute.