Quick Answer
An average homemade peanut butter cookie contains around 100-150 calories per cookie, depending on the recipe and ingredients used. The main sources of calories come from peanut butter, sugar, flour, eggs, and any additional ingredients like chocolate chips. The exact calorie count can vary significantly based on the specific amounts of each ingredient.
Calculating Calories in Homemade Peanut Butter Cookies
To get a more accurate estimate of the calories in homemade peanut butter cookies, you need to look at the calorie counts of the main ingredients that go into them:
Peanut Butter
Peanut butter is one of the main ingredients in peanut butter cookies. It provides protein, healthy fats, and a distinctive peanut flavor.
| 2 tablespoons of peanut butter (34 grams) | ~190 calories |
The typical peanut butter cookie recipe calls for around 1/4 cup to 1/2 cup of peanut butter per 1 dozen cookies. If we estimate using 1/3 cup of peanut butter per dozen, that’s around 2 tablespoons or 190 calories worth of peanut butter per cookie.
Sugar
Sugar is added to peanut butter cookie dough to make the cookies sweet. Granulated white sugar is most commonly used.
| 1 tablespoon of white sugar | ~50 calories |
Most homemade peanut butter cookie recipes use 1/2 to 1 cup of sugar for 1 dozen cookies. This equals around 1 tablespoon or 50 calories of sugar per cookie.
Flour
Flour provides structure and texture in peanut butter cookies. All-purpose flour is generally used.
| 1 tablespoon of all-purpose flour | ~20 calories |
A typical peanut butter cookie recipe calls for around 1 to 1 1/4 cups of flour for a dozen cookies. So each cookie contains approximately 1 tablespoon or 20 calories from the flour.
Butter or Oil
Butter or oil helps provide moisture and richness in peanut butter cookies. Vegetable oil, coconut oil, or butter are all good options.
| 1 tablespoon butter or oil | ~100 calories |
Recipes usually use between 1/4 to 1/2 cup of fat per dozen cookies. That’s 2-3 tablespoons or 100-150 calories of fat per cookie.
Eggs
Eggs help bind the ingredients together and provide structure. Most recipes call for 1 egg per dozen cookies.
| 1/12 of a large egg | ~14 calories |
So each cookie contains around 14 calories from the egg.
Chocolate Chips or Other Add-ins
Chocolate chips, nuts, oats and other mix-ins can significantly increase the calorie count.
| 10 mini chocolate chips | ~50 calories |
| 1 tablespoon nuts | ~60 calories |
| 1 tablespoon oats | ~30 calories |
These add-ins are optional and can add anywhere from 30-60+ calories per cookie depending on the amounts used.
Total Calorie Estimate
Based on the main ingredients alone, an average homemade peanut butter cookie made with peanut butter, sugar, flour, butter and an egg contains approximately:
| Peanut butter: | ~190 calories |
| Sugar: | ~50 calories |
| Flour: | ~20 calories |
| Butter: | ~100 calories |
| Egg: | ~14 calories |
| Total: | ~374 calories |
For a dozen peanut butter cookies, this equals around 374 calories per cookie.
Any additional ingredients like chocolate chips, nuts, oats, vanilla, etc can add 30-100+ additional calories per cookie.
So a reasonable total estimate for a typical homemade peanut butter cookie is around 100-150 calories per average sized cookie.
Very large cookies may contain 200+ calories, while smaller cookies could have less than 100 calories each. But the average range falls between 100-150 calories per cookie.
Comparing Homemade vs Store-Bought Peanut Butter Cookies
Homemade peanut butter cookies generally have fewer calories and are healthier compared to store-bought versions. This is because homemade cookies tend to use less oil and sugar and don’t contain preservatives or other additives.
For example:
| Homemade Peanut Butter Cookie | ~100 calories |
| Nabisco Peanut Butter Cookie | ~140 calories |
| Famous Amos Peanut Butter Cookie | ~140 calories |
As you can see, popular store-bought peanut butter cookies average around 140 calories per cookie, compared to around 100 calories for a homemade version. The extra calories in packaged cookies generally come from added sugar and oils.
So homemade peanut butter cookies end up being the healthier, lower calorie option vs store-bought. But keep in mind calorie counts can still vary widely depending on the specific recipe and ingredients used.
Factors That Affect Calorie Count
There are a few key factors that determine the calorie content in homemade peanut butter cookies:
Portion Size
The size of the cookie greatly impacts its calories. A very large 5-inch cookie can have 250+ calories, while smaller 1-2 inch cookies may have only 50-100 calories. Pay attention to portion sizes when calculating calories.
Ingredients
Using more calorie-dense ingredients like oil, peanut butter, and sugar will increase the calorie count. Sticking to the recipe directions helps control calories.
Add-Ins
Mix-ins like chocolate chips, nuts, coconut and dried fruit significantly increase the calories per cookie. Limit add-ins to keep calories in check.
Baking Method
Deep frying peanut butter cookie dough adds extra calories from oil absorption. Baking is lower calorie option.
Cookie Dough or Baked
Raw cookie dough straight out of the mixing bowl tends to be higher in calories than baked cookies since it lacks the moisture loss from cooking.
How to Reduce Calories in Peanut Butter Cookies
Here are some easy tips to lighten up peanut butter cookies:
– Use natural peanut butter instead of regular
– Cut back on the sugar amount by 1/4 cup
– Substitute applesauce or Greek yogurt for some of the butter/oil
– Use whole wheat flour instead of all-purpose flour
– Add in oats, bran cereal or ground flaxseed for extra fiber
– Swap chocolate chips for raisins or dried fruit
– Use mini chocolate chips instead of regular size
– Opt for baking instead of frying the cookie dough
– Portion cookies into smaller 1-2 inch sizes
Implementing some of these simple swaps and baking tweaks can easily reduce the calorie count by 50-100 calories per cookie.
Healthy Peanut Butter Cookie Recipes
Here are some delicious healthy peanut butter cookie recipes to try:
Low Calorie Skinny Peanut Butter Cookies
| Calories per cookie: | ~70 |
| Ingredients: | natural peanut butter, egg whites, sugar substitute, oat flour |
These low calorie peanut butter cookies are sweetened with sugar substitute and use oat flour instead of white flour. Egg whites also help cut down on calories vs whole eggs.
Flourless Peanut Butter Protein Cookies
| Calories per cookie: | ~100 |
| Ingredients: | peanut butter, egg, protein powder, sugar substitute |
Thanks to protein powder and no added flour, these flourless peanut butter cookies pack a protein punch.
Vegan Peanut Butter Oatmeal Cookies
| Calories per cookie: | ~130 |
| Ingredients: | peanut butter, oats, maple syrup, vegan chocolate chips |
These vegan peanut butter oatmeal cookies get an extra nutrition boost from fiber-filled oats. They use natural maple syrup for sweetness.
Whole Wheat Peanut Butter Banana Cookies
| Calories per cookie: | ~110 |
| Ingredients: | whole wheat flour, mashed banana, peanut butter, honey |
Banana and whole wheat flour lend additional nutrients and fiber to these peanut butter cookies. Honey provides natural sweetness.
Gluten-Free Peanut Butter Cookies
| Calories per cookie: | ~120 |
| Ingredients: | peanut butter, eggs, gluten-free oat flour, brown sugar |
These gluten-free peanut butter cookies get texture from oat flour. They are free of wheat/gluten for people with allergies or celiac.
Health Benefits of Peanut Butter Cookies
While they are a treat, peanut butter cookies made from natural ingredients still offer some health benefits:
Antioxidants
Peanuts contain antioxidant compounds called polyphenols that help protect cells from damage. These antioxidants remain present in peanut butter and baked goods made with it.
Protein
Peanuts and peanut butter are high in plant-based protein. A 2-inch peanut butter cookie provides 3-5 grams of filling protein.
Healthy Fats
Peanuts contain mostly unsaturated fats like monounsaturated and polyunsaturated fats that can help lower LDL cholesterol and promote heart health when eaten in moderation.
B Vitamins
Peanut butter is a good source of B vitamins like niacin, thiamine, folate and pantothenic acid which play roles in energy and brain health.
Magnesium
Peanuts contain the mineral magnesium which is involved in muscle, nerve and immune function. A serving of peanut butter provides around 50 mg magnesium.
Fiber
Peanut butter cookies can provide a source of fiber, especially if made with oats or whole grains. Fiber promotes digestion and heart health.
As with any treat, practice portion control and balance peanut butter cookies into an overall healthy diet. But don’t feel too guilty indulging in a homemade peanut butter cookie now and then.
Conclusion
An average homemade peanut butter cookie contains around 100-150 calories, depending on the specific recipe and serving size. The primary sources of calories are peanut butter, sugar, butter/oil and flour. Factors like portion size, ingredients and add-ins impact the calorie total.
Homemade versions tend to be lower in calories than popular store-bought brands. There are also many ways to reduce calories in peanut butter cookies by using healthy recipe tweaks. While a treat, peanut butter cookies can still provide some nutritional benefits when enjoyed in moderation as part of balanced diet.