FNDDS

Cookie, multigrain, high fiber

Per 1 cookie (30 g)

139Calories

2.9 gProtein

20 gCarbs

5.3 gFat

U.S. Nutrition Facts

In the FDA label format, rounded the way a package would be.

Nutrition Facts

Serving size 1 cookie (30 g)

Amount per serving

Calories 140

% Daily Value*

Total Fat 5g 7%

Saturated Fat 4g 19%

Trans Fat –

Cholesterol 0mg 0%

Sodium 75mg 3%

Total Carbohydrate 20g 7%

Dietary Fiber Less than 1g 3%

Total Sugars 8g

Includes – Added Sugars

Protein 3g

Vitamin D 0mcg 0%

Calcium 20mg 0%

Iron 1mg 6%

Potassium 100mg 2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

“–” means the source doesn't report that nutrient.

Nutrient details

Unrounded values, grouped by type. Select a column heading to sort within each group.

See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity. Personalize


Energy and macronutrients
Calories	464 kcal	139 kcal
Protein	9.8 g	2.9 g
Total Fat	18 g	5.3 g
Total Carbohydrate	67 g	20 g
Dietary Fiber	3.1 g	0.93 g
Total Sugars	28 g	8.3 g
Fats and cholesterol
Saturated Fat	13 g	3.8 g
Monounsaturated Fat	1.9 g	0.579 g
Polyunsaturated Fat	1.6 g	0.489 g
Cholesterol	0 mg	0 mg
Vitamins
Vitamin A	8 mcg	2.4 mcg
Vitamin C	1 mg	0.3 mg
Vitamin D	0 mcg	0 mcg
Vitamin E	0.82 mg	0.246 mg
Vitamin K	16 mcg	4.8 mcg
Thiamin (B1)	0.28 mg	0.084 mg
Riboflavin (B2)	0.11 mg	0.033 mg
Niacin (B3)	1.8 mg	0.525 mg
Vitamin B6	0.35 mg	0.105 mg
Folate	81 mcg	24 mcg
Vitamin B12	0 mcg	0 mcg
Choline	28 mg	8.3 mg
Minerals
Calcium	60 mg	18 mg
Iron	3.2 mg	0.954 mg
Magnesium	101 mg	30 mg
Phosphorus	277 mg	83 mg
Potassium	326 mg	98 mg
Sodium	251 mg	75 mg
Zinc	1.6 mg	0.48 mg
Copper	0.36 mg	0.108 mg
Selenium	16 mcg	4.8 mcg
Other
Caffeine	0 mg	0 mg

Ingredients

USDA calculated this food's values from these ingredient foods:

Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

How the sources were reconciled

Each food has one source of truth, chosen by the rules on the Sources page.

FNDDS describes foods as Americans typically eat them. USDA calculates the values from ingredient foods for the What We Eat in America survey.

Records used

Dataset	Record	Updated	Role
FNDDS	2707944	Oct 31, 2024	Primary source

Citations

USDA FoodData Central – Food and Nutrient Database for Dietary Studies (FNDDS)

U.S. Department of Agriculture, Agricultural Research Service. Food and Nutrient Database for Dietary Studies (FNDDS), via FoodData Central. "Cookie, multigrain, high fiber," FDC ID 2707944, published October 31, 2024.

https://fdc.nal.usda.gov/food-details/2707944/nutrients · License: Public domain (CC0 1.0) · Accessed September 19, 2026

Wikimedia Commons

Photo by Tiia Monto, via Wikimedia Commons, licensed under CC BY-SA 3.0.

https://commons.wikimedia.org/wiki/File:Soy_powder.jpg · License: CC BY-SA 3.0 · Accessed September 19, 2026

Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.