Sugar cookies: fat, sugar and what baking adds

The most direct trial on sugar cookies is small. In a randomized crossover trial in 18 healthy men aged 19 to 40, every cookie tested raised blood triglycerides after the meal more than cakes matched for fat content, and the abstract does not say by how much. Sugar cookies made with 1.4 oz (40 g) of a monoacylglycerol gel or with a standard stearic-rich shortening gave the same response. That was one meal in young men, so it tells us nothing yet about women or about eating cookies every day. The only USDA reference record is refrigerated sugar cookie dough, at 19.48 g fat, 4.955 g saturated fat and 61.22 g carbohydrate per 3.5 oz (100 g). Eight related cookie records range from 12.5 to 31.03 g fat per 3.5 oz (100 g), so the recipe matters. In the US survey database a medium butter or sugar cookie is coded at 30 g and a large one at 45 g. Sweet bakery products as a group, cakes, pies and doughnuts included, supplied 11 percent of added sugars for all US males and 15 percent for all females in 2010 data, with no separate figure for cookies.

The numbers, per 3.5 oz (100 g)

How much is actually in it

• USDA lists refrigerated sugar cookie dough at 19.48 g fat, 4.955 g saturated fat and 61.22 g carbohydrate per 3.5 oz (100 g), and eight related cookie records span 12.5 to 31.03 g fat. — USDA SR Legacy record for Cookies, sugar, refrigerated dough, plus 7 related cookie records (n = 8 records) Evidence E source
  Fat 19.48 g per 3.5 oz (100 g) (25% DV), saturated fat 4.955 g (25% DV), carbohydrate 61.22 g (22% DV); range across 8 records fat 12.5 to 31.03 g, saturated fat 2.018 to 17.241 g, carbohydrate 50.52 to 80.4 g

What a real portion looks like

• In the US dietary survey database a medium butter or sugar cookie weighs 1.1 oz (30 g), a small one 20 g and a large one 45 g, and an unspecified cookie is coded as 60 g. — FNDDS food code 53241500 Cookie, butter or sugar (n = 8 portion measures) Evidence E source
  1 small 20 g, 1 medium 30 g, 1 large 45 g, 2-1/4 inch diameter 10 g, bite size 5 g, 1 cup crushed 85 g, quantity not specified 60 g
• According to a USDA dietary data brief, sweet bakery products including cookies supplied 11% of added sugars for all US males and 15% for all US females. — All US males and all US females, NHANES dietary intake data summarized by USDA Food Surveys Research Group Evidence E source
  Sweet bakery products 11% of added sugars in males, 15% in females

What your body absorbs

• In a randomized crossover trial in 18 healthy men, cookies raised blood triglycerides after eating more than cakes matched for fat, and sugar cookies made with 1.4 oz (40 g) of a monoacylglycerol gel or a stearic-rich shortening gave the same response. — Healthy males aged 19-40 years, BMI up to 27, six study visits with 6 h blood sampling (n = 18) Evidence B source
  Higher postprandial TAG response to all cookies than to cakes even when matched for fat content; no difference between MAG gel and stearic-rich shortening in sugar cookies

What cooking and storage change

• According to the FDA, acrylamide forms from sugars and the amino acid asparagine during high-temperature cooking such as baking. — Foods cooked at high temperature, including baked grain products Evidence E source
  Acrylamide formation during frying, roasting and baking
• A meta-analysis of 28 studies on wheat-based foods found acrylamide was the most studied processing contaminant, mostly measured in bread, cookies and pasta, at a pooled 136.29 mcg per kg. — Wheat-based foods including bread, cookies and pasta, 28 occurrence studies (n = 28 studies) Evidence C source
  Acrylamide 136.29 mcg/kg, HMF 70.59 mcg/kg, PAHs 0.11 mcg/kg
• In 80 commercial biscuits sold in Spain, acrylamide averaged 343 mcg per kg and ranged up to 2144 mcg per kg, with 70% of samples under the EU benchmark level. — 80 commercial biscuits on the Spanish market, compared with a 2007 survey (n = 80) Evidence C source
  Mean 343 mcg/kg (<20 to 2144); 45% decline in wheat-based biscuits since 2007

What it does to your health

• In a randomized crossover trial in 13 young men, a biscuit reformulated to a glycemic index of 24 gave a lower glucose and insulin response than an iso-caloric biscuit with a glycemic index of 54. — Healthy males, mean age 25.3 years, BMI 21.6, continuous glucose monitoring for 3 days per session (n = 13) Evidence B source
  Lower total glucose iAUC at breakfast and dinner (p < 0.05) and lower 180 min insulin iAUC (p = 0.01) with the GI 24 biscuit
• In an acute randomized crossover trial in healthy adults, wheat biscuits enriched with legume or seed flours lowered the glucose response compared with a glucose drink, and the BCAA-enriched biscuit lowered insulin compared with a conventional biscuit. — Healthy subjects, single test meals with 180 min blood sampling Evidence B source
  Lower glucose iAUC for both enriched biscuits vs glucose solution (p < 0.05); lower insulin iAUC for BCAA biscuit vs conventional and arginine biscuits (p < 0.05)

Safety, limits and interactions

• An updated meta-analysis of 32 publications found dietary acrylamide unrelated to most common cancers, with a borderline signal only for kidney cancer. — Epidemiological studies of dietary acrylamide and 14 cancer sites up to July 2014 (n = 32 publications) Evidence C source
  Kidney cancer RR 1.20 (95% CI 1.00 to 1.45) high vs low intake; continuous estimates 0.95 to 1.03, none significant

Who this works differently for

• In 801 non-smoking postmenopausal women from the EPIC cohort, biscuits, crackers and dry cakes were the main food determinants of blood acrylamide and glycidamide markers. — Non-smoking postmenopausal women from eight European countries (n = 801) Evidence C source
  Biscuits, crackers and dry cakes the main food group determinants; model explained 26-30% of adduct variation
• A meta-analysis of five studies covering 53,870 mother-newborn pairs linked the highest maternal acrylamide exposure with higher odds of a small-for-gestational-age baby and lower birth weight. — Mother-newborn pairs, maternal acrylamide exposure during pregnancy by diet or hemoglobin adducts (n = 53870) Evidence C source
  Highest AA-Hb quartile: OR 1.20 (95% CI 1.08 to 1.33) for SGA, birth weight -131 g (95% CI -204 to -58)
• In 425 adults with impaired glucose tolerance, a western eating pattern high in sweets, sugar and cookies was linked to higher odds of raised triglycerides and blood pressure. — Adults aged 35 to 55 years with impaired glucose tolerance, food-frequency questionnaire (n = 425) Evidence C source
  Triglycerides OR 1.76 (95% CI 1.01 to 3.07), blood pressure OR 2.62 (95% CI 1.32 to 5.23)

The bottom line

Baking itself adds something. According to the FDA, acrylamide forms from sugars and the amino acid asparagine during high-temperature cooking such as baking, and the agency gives no amount for cookies. A meta-analysis of 28 occurrence studies put acrylamide in wheat foods at a pooled 136.29 mcg per kg, with bread, cookies and pasta counted together. In 80 commercial biscuits sold in Spain the mean was 343 mcg per kg, up to 2144, and 70 percent sat under the EU benchmark. The highest values in that Spanish survey came from rye, teff and oat biscuits rather than classic sugar cookies. Whether that dose harms anyone is less clear. An observational meta-analysis of 32 publications found dietary acrylamide from all foods unrelated to most cancers, with a borderline signal only for kidney cancer (RR 1.20, 95% CI 1.00 to 1.45). Pregnancy is the one place the signal is firmer. Across five observational studies of 53,870 mother and newborn pairs, the highest maternal acrylamide exposure went with higher odds of a small-for-gestational-age baby (OR 1.20, 95% CI 1.08 to 1.33) and a birth weight 131 g lower. That exposure was measured across all sources, not from cookies in particular. In 801 non-smoking postmenopausal women in Europe, biscuits, crackers and dry cakes were the main food sources of blood acrylamide markers, which measures exposure and says nothing about disease. Recipe can change the sugar response. In 13 young men, a specially made biscuit with a glycemic index of 24 gave lower glucose and insulin than a biscuit with the same calories and an index of 54, and those were test products, not shop cookies. In 425 adults with impaired glucose tolerance, a western eating pattern that included sweets, sugar and cookies was linked to higher odds of raised triglycerides (OR 1.76) and raised blood pressure (OR 2.62), with cookies as only one part of that pattern. We found no trial on children, on allergy or on medicines for these cookies.

Sources

1. sgck-r2-01 · USDA FoodData Central SR Legacy, dataset
   Cookies, sugar, refrigerated dough (FDC 174972, SR Legacy, Baked Products): fat 19.48 g per 100 g = 25% DV; saturated fat 4.955 g = 25% DV; carbohydrate 61.22 g = 22% DV; across 8 records fat 12.5-31.03, saturated fat 2.018-17.241, carbohydrate 50.52-80.4; Foundation samples 0, CoFID match none
   USDA FoodData Central, SR Legacy, FDC 174972 · checked 2026-09-29
2. sgck-r2-02 · USDA FNDDS portion weights, dataset
   Cookie, butter or sugar (FNDDS 53241500, fdc_id 2707970, WWEIA Cookies and brownies): 1 miniature/bite size 5 g; 1 small 20 g; 1 medium 30 g; 1 large 45 g; 1 2-1/4" dia 10 g; 1 cup, crushed 85 g; Quantity not specified 60 g
   USDA FNDDS 2021-2023, food code 53241500, FDC 2707970 · checked 2026-09-29
3. sgck-r2-03 · USDA FSRG dietary data brief
   Sweet bakery products such as cakes, pies, cookies, brownies, doughnuts, sweet rolls, and pastries provided 11 percent of added sugars in all males’ and 15 percent in all females’ diets.
   USDA Food Surveys Research Group, Dietary Data Briefs, 2010 · checked 2026-09-29
4. sgck-r2-04 · randomized crossover trial
   Healthy males (n = 18, 19-40 years, BMI ≤27 kg m(-2), waist circumference ≤102 cm, fasting plasma glucose <5.6 mmoL L(-1), insulin <180 pmol L(-1) and TAG <1.7 mmol L(-1)) attended six study visits...Although MAG gel structure per se did not impact postprandial response, all cookies had higher TAG responses compared with cakes, even when matched for fat content. Sugar cookies containing 40 g of the MAG gel or an industry standard stearic-rich shortening were also compared, with no differences observed in postprandial response.
   Food Funct, 2014 · checked 2026-09-29
5. sgck-r2-07 · FDA consumer Q&A
   Acrylamide forms from sugars and an amino acid (asparagine) during certain types of high-temperature cooking, such as frying, roasting, and baking.
   US FDA, Acrylamide Questions and Answers, updated 2024 · checked 2026-09-29
6. sgck-r2-08 · meta-analysis of occurrence data
   Of the 1479 results, 28 were included for a meta-analysis. Most studies (69.7%) evaluated acrylamide in bread, cookies, and pasta...The highest concentration was for acrylamide (136.29 µg·kg-1) followed by HMF (70.59 µg·kg-1) and PAHs (0.11 µg·kg-1).
   Crit Rev Food Sci Nutr, 2023 · checked 2026-09-29
7. sgck-r2-09 · food occurrence survey
   Acrylamide was determined by LC-ESI-MS/MS in 80 commercial biscuits marketed in Spain. The mean acrylamide content was 343 μg kg-1 (from <20 to 2144 μg kg-1)...70% of the samples were below the benchmark level established by the EU Regulation 2017/2158. Compared to our previous prospective study in 2007 on the Spanish market, acrylamide has experienced an important decline (45%) in wheat-based formulations
   Food Funct, 2019 · checked 2026-09-29
8. sgck-r2-05 · randomized crossover trial
   Biscuits were formulated to be iso-caloric (kcal/100 g: 521 ± 12)...Using a randomized, controlled, crossover study, 13 males [(means ± SD) age: 25.3 ± 1.0 years, BMI 21.6 ± 0.5 kg/m2, fasting blood glucose 4.7 ± 0.1 mmol/L] wore continuous glucose monitoring systems (CGMS™) for 3 days for each test session...Total iAUC for breakfast and standard dinner were significantly lower for LGI 2 treatment (p < 0.05) than LGI 1 treatment...The overall iAUC insulin response over 180 min was significantly lower for LGI 2 biscuits (p = 0.01).
   Nutr Diabetes, 2020 · checked 2026-09-29
9. sgck-r2-06 · randomized crossover trial
   Subjects consumed wheat-based biscuits, enriched either in L-arg (ArgB) or BCAAs (BCAAsB) or a conventional wheat biscuit (CB) or a glucose solution (GS) in an acute randomized crossover design...Consumption of ArgB and BCAAsB elicited lower glucose iAUC compared to GS (p < 0.05). A lower iAUC for insulin was observed after consumption of BCAAsB (p < 0.05 compared to CB and ArgB)
   Nutrients, 2022 · checked 2026-09-29
10. sgck-r2-12 · meta-analysis of observational studies
    Up to July 2014, we identified 32 publications...The RR was of borderline significance only for kidney cancer (RR = 1.20; 95% confidence interval, CI, 1.00-1.45). All the corresponding continuous estimates ranged between 0.95 and 1.03, and none of them was significant.
    Int J Cancer, 2015 · checked 2026-09-29
11. sgck-r2-10 · cross-sectional analysis
    Biomarkers of internal exposure were measured in red blood cells (collected at baseline) by high-performance liquid chromatography/tandem mass spectrometry (HPLC/MS/MS) ...RESULTS: The main food group determinants of HbAA, HbGA, and HbAA + HbGA were biscuits, crackers, and dry cakes.
    Eur J Nutr, 2017 · checked 2026-09-29
12. sgck-r2-11 · meta-analysis of observational studies
    Out of 169 records identified, five original studies were eligible, including 53,870 mother-newborn pairs in total...Higher risk of SGA and lower birth weight and head circumference were observed in the highest quartile of AA-Hb [odds ratio (OR): 1.20 (95% CI: 1.08; 1.33); mean difference (MD): -131 g (95% CI: -204; -58) and -0.31 cm (95% CI: -0.58; -0.04), respectively]
    Environ Res, 2022 · checked 2026-09-29
13. sgck-r2-13 · cross-sectional study
    This cross-sectional study was done in 425 subjects 35 to 55 y of age...a western pattern (high in sweets, butter, soda, mayonnaise, sugar, cookies, tail of a lamb, hydrogenated fat, and eggs)...After adjusting for confounding variables, the western pattern was associated with greater odds of having increased triacylglycerol (odds ratio 1.76, 95% confidence interval 1.01-3.07) and blood pressure (odds ratio 2.62, 95% confidence interval 1.32-5.23).
    Nutrition, 2010 · checked 2026-09-29