Quick Answer
Oatmeal raisin cookies are not necessarily unhealthy, but can be if they are made with a lot of added sugar, fat, and calories. Oatmeal raisin cookies made with oats, raisins, eggs, butter, and minimal added sugar provide fiber, vitamins, minerals, and antioxidants. However, most commercial oatmeal raisin cookies are high in sugar, calories, and fat, making them an unhealthy choice. With some simple swaps like using less butter, reduced-sugar sweeteners, and more oats and raisins, oatmeal raisin cookies can be a relatively nutritious snack when enjoyed in moderation.
Are Oatmeal Raisin Cookies Considered Healthy?
Oatmeal raisin cookies are often perceived as a healthier cookie choice compared to options like chocolate chip or sugar cookies. However, just because a cookie contains oats and raisins does not necessarily make it healthy. When determining if an oatmeal raisin cookie is healthy or not, there are a few key factors to consider:
- Added sugars – Many commercial oatmeal raisin cookies are high in added sugars like brown sugar, honey, or maple syrup. The more added sugars, the unhealthier the cookie.
- Serving size – Even if an oatmeal raisin cookie has decent ingredients, consuming multiple servings can add up in calories, fat, and sugar.
- Ingredient quality – Cookies made with whole grain oats, nuts, raisins, eggs, butter, and minimal added sweeteners tend to be healthier than those with refined flour, oils, and artificial flavors.
- Calorie and fat content – The fewer calories and less fat per cookie, the better.
- Fiber content – The more fiber from oats and raisins, the more filling the cookies will be.
When weighing all these factors, most commercial oatmeal raisin cookies available in stores and online are considered unhealthy cookies due to high amounts of added sugars, refined ingredients, and calories. However, homemade oatmeal raisin cookies can certainly be a healthy treat when care is taken to use better ingredients and less added sweeteners.
Nutrition Facts of Oatmeal Raisin Cookies
The nutrition facts for a typical oatmeal raisin cookie (around 30g) are:
- Calories: 130
- Total Fat: 6g
- Saturated Fat: 3.5g
- Trans Fat: 0g
- Cholesterol: 15mg
- Sodium: 75mg
- Total Carbohydrate: 18g
- Dietary Fiber: 1g
- Total Sugars: 9g
- Added Sugars: 8g
- Protein: 1g
As you can see, a typical oatmeal raisin cookie is quite high in calories, added sugar, saturated fat, and sodium for its small serving size. The fiber content from oats and raisins is also negligible. These nutrition facts demonstrate why most store-bought oatmeal raisin cookies tend to be classified as unhealthy snacks.
Benefits of Oats and Raisins
Despite their reputation as an unhealthy cookie, oatmeal raisin cookies have the potential to provide some nutritional benefits from their two main ingredients – oats and raisins:
Benefits of Oats
- High in soluble fiber to lower cholesterol and improve digestion
- Contains beta-glucan fiber to reduce blood sugar spikes
- Good source of plant-based protein and antioxidants
- Rich in B vitamins thiamin, folate, and B5
- Provides iron, zinc, magnesium, phosphorus, and manganese
Benefits of Raisins
- Contain antioxidants like phenol, resveratrol, and flavonoids
- Natural source of potassium and energy-providing carbohydrates
- Low in fat and sodium
- Contain micronutrients like copper, magnesium, calcium, and vitamin K
By using whole grain oats and raisins in homemade cookies, you can take advantage of these nutritional benefits. However, most store-bought versions use highly processed oats and too small amounts of raisins to provide much in the way of nutrients.
Are Oatmeal Raisin Cookies Good For You?
The health profile of oatmeal raisin cookies can vary significantly based on the specific ingredients and preparation methods used. Here is a detailed look at the pros and cons of oatmeal raisin cookies for your health:
Potential Pros
- Provide more fiber than other cookies – The oats and raisins add a small amount of dietary fiber compared to options like chocolate chip cookies.
- Less added sugars than many cookies – Depending on the recipe, oatmeal raisin cookies may contain less added sweeteners than cookies like snickerdoodles or shortbread.
- Use healthier fats than trans fats – Most recipes call for butter rather than hydrogenated oils high in trans fats.
- Contain more vitamins, minerals, and antioxidants – Oats provide B vitamins, iron, and zinc while raisins add antioxidants, potassium, and magnesium.
Potential Cons
- High in calories and fat for the serving size – The small size of cookies makes their 130 calories and 6g of fat very concentrated.
- Often still high in added sugars – Many recipes include upwards of 1/4 cup of brown sugar or honey, driving up the sugar content.
- Low protein and nutrient density – Cookies are still a highly processed snack with minimal protein and nutrients compared to whole foods.
- Easy to overeat – The tiny individually portioned cookies can lead to unintentionally eating too many in one sitting.
Overall, while oatmeal raisin cookies made with wholesome ingredients are better than many other cookie choices, they should still be enjoyed in moderation as part of a healthy diet, not as an everyday snack. When consuming cookies, be mindful of portion sizes to avoid excess calories, fat, and sugar intake.
Healthiest Oatmeal Raisin Cookie Ingredients
You can make oatmeal raisin cookies much healthier by being mindful of which ingredients you use. Here are some simple ingredient swaps to make your oatmeal raisin cookies nutritious:
Use Old-Fashioned Oats
Choose traditional rolled or old-fashioned oats rather than instant oats. Old-fashioned oats are less processed so they have more fiber to slow digestion and provide a steady energy release.
Skip Vegetable Oil for Butter
Swap vegetable oil for butter to avoid highly processed seed oils and get the benefit of butter’s richness and moisture. Just use a minimal amount of butter as called for in the recipe.
Sweeten with Maple Syrup or Honey
Instead of brown or white sugar, use small amounts of maple syrup or raw honey to add natural sweetness. This reduces the added sugars significantly while still providing sweet cookie flavor.
Incorporate More Raisins
Maximize the amount of raisins in your oatmeal cookies to up the fiber content as well as the antioxidants, potassium, and B vitamins raisins provide.
Consider Adding Nuts
Nuts like walnuts or pecans can provide omega-3s, protein, fiber, and crunch. Just be sure to account for the extra calories by reducing sugar or butter elsewhere.
Use Whole Wheat or Oat Flour
Choose whole grain flours like whole wheat or oat flour rather than all-purpose white flour for a nutrients and fiber boost.
Flavor with Cinnamon and Vanilla
Skip artificial flavors and dyes and flavor your dough naturally with warming cinnamon and rich vanilla extract.
Reduce Egg Yolks
Use one whole egg plus one egg white rather than two whole eggs to reduce the cholesterol and saturated fat content.
By being intentional with your ingredients, you can make oatmeal raisin cookies that are deliciously satisfying without being too high in sugar, calories, and unhealthy fats.
Healthiest Oatmeal Raisin Cookie Recipe
This oatmeal raisin cookie recipe maximizes the nutritional benefits of oats and raisins for a guilt-free sweet treat:
Ingredients
- 1 1⁄2 cups old-fashioned oats
- 1 cup oat flour
- 1⁄2 tsp baking soda
- 1⁄4 tsp salt
- 1 tsp cinnamon
- 1⁄2 cup raisins
- 1 whole egg and 1 egg white
- 1 tsp vanilla
- 3 Tbsp butter, melted
- 3 Tbsp maple syrup
- 1⁄4 cup chopped walnuts (optional)
Instructions
- Preheat oven to 350°F. Line a baking sheet with parchment.
- In a large bowl, combine oats, oat flour, baking soda, salt, cinnamon, and raisins. Stir to mix.
- In a small bowl, beat together egg and egg white. Add vanilla and melted butter and stir until combined.
- Pour egg mixture over oat mixture and stir until a dough forms.
- Fold in walnuts if using.
- Scoop dough by the tablespoonful onto prepared baking sheet, spacing 2 inches apart.
- Bake for 14 minutes until lightly browned. Allow to cool on pan for 5 minutes before transferring to a wire rack.
This recipe packs all the nutritious benefits of oats and raisins into a delicious homemade cookie without an overload of sugar or fat. Enjoy 1-2 cookies as a fiber-filled energizing snack!
Are Oatmeal Raisin Cookies Fattening?
Oatmeal raisin cookies have a reputation for being a high-fat cookie option. But are oatmeal raisin cookies actually fattening? Here is a look at whether or not these cookies can contribute to weight gain:
Calorie and Fat Content
The main reason oatmeal raisin cookies are potentially fattening is their calorie density and high fat content. A typical 2-inch cookie contains around 130 calories and 6 grams of fat. The small size of cookies makes them easy to overconsume without realizing how quickly those calories add up. 6 grams of fat is a significant amount for a tiny cookie.
Large Amounts of Added Sugars
Common oatmeal raisin cookie recipes call for up to 1/2 cup of added sugar like brown sugar or honey per batch. Consuming cookies with so much added sweetener can cause blood sugar spikes and cravings for more sugary foods. This can lead to overeating and weight gain over time.
Lack of Fiber and Protein
Although oatmeal raisin cookies provide a small amount of fiber from oats and raisins, they still lack the fiber and protein of a balanced snack. Without adequate fiber and protein, cookies do not promote satiety and fullness as well as other healthier snacks like yogurt or fruit and nuts.
Easy to Overeat
Due to their individually portioned size, it’s easy to unintentionally eat far more than 1-2 cookies at a time. The small size makes it hard to stop after just a cookie or two, facilitating overconsumption.
Often Made with Unhealthy Fats
Many commercial oatmeal raisin cookies are made with inflammatory vegetable oils or hydrogenated oils high in trans fats, which can directly contribute to weight gain.
So in summary, oatmeal raisin cookies have qualities like their calorie density, high added sugar content, lack of fiber and protein, and tiny portion sizes that can lead to overeating and consequent weight gain over time. To prevent fat gain, oatmeal raisin cookies are best enjoyed in moderation as an occasional treat, not a daily snack.
Tips for Healthier Oatmeal Raisin Cookies
Here are some helpful tips for lightening up your oatmeal raisin cookies to make them a healthier, less fattening treat:
Reduce Sugar
Cut back on the sugar significantly by starting with just 1⁄4 cup honey or maple syrup for an entire batch rather than 1⁄2 cup or more.
Increase Oats and Raisins
Pack in more whole grain oats and fiber-filled raisins to increase satiety and nutritional value.
Add Protein
Consider blending oat flour with nut flours like almond flour to increase the protein content.
Make Them Smaller
Portion cookies into smaller 1-inch sizes to keep calories in check.
Swap Butter for Greek Yogurt
Substitute a few tablespoons of butter for lower-fat Greek yogurt.
Choose Healthy Mix-ins
Mix in nuts, seeds, shredded coconut or dried fruit instead of chocolate chips or candies.
Bake Instead of Frying
Always bake oatmeal cookies instead of frying them as some recipes suggest.
Portion Control is Key
Be mindful of portion sizes and stick to 1 or 2 small cookies as a serving.
With some simple tweaks like these, oatmeal raisin cookies can be an occasional treat within a balanced diet, rather than an everyday indulgence.
Healthier Alternatives to Oatmeal Raisin Cookies
If you are looking for a more nutritious snack but still want something sweet, here are some healthier alternatives to try instead of oatmeal raisin cookies:
Oatmeal Raisin Energy Bites
Make no-bake energy bites by mixing together oats, raisins, nut butter, honey, and seeds like chia or flaxseeds. The mixture is rolled into balls for a fudgy, protein-packed snack.
Greek Yogurt Parfait
Layer vanilla Greek yogurt with fresh berries, raisins, sliced almonds, and a drizzle of honey for a nutritious parfait.
Apple and Peanut Butter
Enjoy the classic combination of sliced apples with nut butter like almond or peanut butter for fiber, protein, and healthy fats.
trail mix
Homemade trail mixes with nuts, seeds, raisins, shredded coconut and dark chocolate pieces make an energizing snack.
Cottage Cheese and Fruit
Top cottage cheese with berries, peaches, raisins, and toasted oats for an easy high protein breakfast or snack.
Avocado Toast
Enjoy fiber-rich avocado toast topped with raisins and honey for a balanced snack any time of day.
So the next time a cookie craving strikes, consider one of these healthier, more nutritious alternatives to oatmeal raisin cookies. Your body will thank you!
Conclusion
Oatmeal raisin cookies can either be an unhealthy source of excess calories, fat, and sugar or an occasional treat that provides some fiber, vitamins, and minerals. Homemade oatmeal raisin cookies made with hearty oats, raisins, nuts, eggs, butter, and minimal added sweetener offer the most nutritional benefit. However, it’s best to enjoy oatmeal raisin cookies in moderation as the calories and fat can quickly add up, especially in commercially made options with more added sugars and unhealthy fats. With mindful portion sizes and some simple healthy tweaks, oatmeal raisin cookies can be a smart addition to an overall balanced diet.
