Peanut butter cookies, often identifiable by the cross-hatch marks across the top so common in many brands, usually contain a mixture of white and brown sugars, peanut butter, butter, flour, baking soda, baking powder and salt. The rich peanut butter taste of this cookie makes it attractive to peanut lovers, but they are quite high in calories, fat, sodium and sugar. Despite this, peanut butter cookies contain a variety of vitamins and minerals.
Calories
A 3-ounce serving of peanut butter cookies contains 410 calories. Eating peanut butter cookies as a snack is not the best choice -- snacks should contain 100 to 200 calories, according to The Diet Channel. Consider eating a smaller portion of cookies or simply eating a handful of peanuts to satisfy your craving for the savory nut.
Macronutrients
Peanut butter cookies are quite high in fat; one serving contains 23.3 g, or 51 percent of the calories. Some of this fat -- 6.9 g -- comes from saturated fat, the type of fat that may increase your risk of heart disease. Limit the saturated fat in your diet to 15 g per day; total fat in your diet should account for only 20 to 35 percent of your total calories. A serving of peanut butter cookies provides you with 9.1 g of protein and 44.2 g of carbohydrates. While your needs may vary based on your gender, lifestyle and genetics, your meal plan should generally include 46 to 56 g of protein and 130 g of carbs per day.
Sugar and Sodium
A serving of peanut butter cookies has 20.3 g of sugar. The added sugar in these cookies -- the white granulated and brown sugars -- puts your teeth at risk; sugar contributes to tooth decay. It can also cause weight gain. Limit your sugar intake to 25.2 to 37.8 g per day. Too much sodium may also put your health at risk, raising your blood pressure and increasing your risk of water retention. A serving of peanut butter cookies contains 375.4 mg of sodium; the recommended daily ceiling for intake stands at 1,500 mg to 2,300 mg.
Vitamins and Minerals
Eating peanut butter cookies can help you ward off anemia due to its iron content: One serving of cookies has 12 percent of the iron you need each day. You will also take in 7 percent of the daily recommended intake of niacin, as well as 6 percent of the vitamin A and 5 percent of the thiamin your body requires every day.
References
- Betty Crocker: Peanut Butter Cookies
- FitBit: Peanut Butter Cookies
- The Diet Channel: Calories: What's An Ideal Daily Intake?
- MayoClinic.com: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- Institute of Medicine: Dietary Reference Intakes
- Cleveland Clinic: Eating Too Much Sugar? It's Time to Tame Your Sweet Tooth
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