Oatmeal raisin cookies are a beloved cookie variety, with a chewy texture and sweet flavor from raisins combined with the hearty taste of oats. But do these cookies provide any protein? As a cookie primarily made from oats and raisins, two ingredients not particularly high in protein, it may seem like oatmeal raisin cookies would be low in this important nutrient. However, oats do contain some protein, and the other ingredients in oatmeal raisin cookies can add small amounts as well. So while not a significant source of protein, oatmeal raisin cookies do contain some.
Do Oats Contain Protein?
Oats are the main ingredient in oatmeal raisin cookies. Oats contain between 11-17% protein, providing a moderate protein content for a grain. Specifically, one cup of dry oats contains about 26 grams of protein. Oats contain a protein called avenalin that is unique to oats and provides 10% of the total protein content. The other protein comes from globulin and gluten proteins.
So oats clearly contain a good amount of plant-based protein. However, when cooked into oatmeal raisin cookies, the amount of oats by volume is reduced as the oats absorb moisture and the cookie bakes down. Still, oats remain the biggest contributor of protein in an oatmeal raisin cookie.
How Much Protein Do Raisins Provide?
Raisins are dried grapes, so their protein content is similar to grapes. Fresh grapes contain about 0.72 g of protein per 100g. When dried into raisins, this concentration of protein increases. Raisins contain about 3g of protein per 100g.
So while raisins do add a small amount of plant-based protein to oatmeal raisin cookies, the quantity from raisins is quite minimal compared to the oats. On average, an oatmeal raisin cookie contains around 30-60g of oats but only 20-40g of raisins.
Do Eggs Boost the Protein in Oatmeal Raisin Cookies?
Many oatmeal raisin cookie recipes call for eggs. Eggs are one of the highest sources of protein, with about 6g of protein per large egg. So eggs can significantly boost the protein quantity in oatmeal raisin cookies.
However, there are also many popular recipes that are egg-free, using ingredients like banana or applesauce instead. So while eggs may provide protein in some recipes, not all oatmeal raisin cookies contain eggs.
How Much Protein Does Butter or Oil Provide?
Butter or oil is another typical oatmeal raisin cookie ingredient. Butter contains very minimal protein, providing less than 1g per tablespoon. Vegetable oils contain no protein. So the butter or oil used in oatmeal raisin cookies contributes almost no protein.
Do Other Ingredients Boost Protein?
Oatmeal raisin cookie recipes can vary widely, and may include mix-ins like nuts, chocolate chips, coconut, spices, and more. Nuts can provide a boost of plant-based protein, with almonds and peanuts having about 6g per ounce. Chocolate chips add minimal protein. Overall though, these mix-in ingredients are used sparingly and don’t contribute significant protein compared to the oats.
Average Protein in Oatmeal Raisin Cookies
So taking into account the protein from the main ingredients, an average 2.5 inch across oatmeal raisin cookie likely provides:
– Oats: 2-3g protein
– Raisins: 0.5-1g protein
– Eggs: 0-2g protein
– Butter: 0g protein
– Additional ingredients: 0-1g protein
So in total, most standard sized oatmeal raisin cookies provide **3-7g of protein per cookie**.
To put this in the context of daily protein needs, here is a breakdown:
– The Recommended Daily Allowance (RDA) for protein is 0.8g per kg of bodyweight.
– For a 150 lb (70kg) adult, that equals 56g protein per day.
– One oatmeal raisin cookie would provide around 5-10% of the RDA.
How Does the Protein in Oatmeal Raisin Cookies Compare to Other Cookies?
Compared to other popular cookie types, oatmeal raisin cookies are higher in protein due to their oat-based dough. Here’s how they compare:
| Cookie Type | Protein per Cookie |
|---|---|
| Oatmeal Raisin Cookie | 3-7g |
| Chocolate Chip Cookie | 1-2g |
| Sugar Cookie | 1-2g |
| Peanut Butter Cookie | 3-5g |
So oatmeal raisin cookies contain a bit more protein than most other cookie types, though still well below high protein options like protein bars.
Can Oatmeal Raisin Cookies Be Part of a High Protein Diet?
While oatmeal raisin cookies do contain some protein, they would not be considered a high protein food. Cookies have high amounts of carbohydrates and fats, so they would not fit into a high protein weight loss or muscle building diet.
However, oatmeal raisin cookies could still fit into a well-balanced diet that includes high protein foods like meats, dairy, legumes, and protein supplements. As a treat in moderation, they can provide a protein boost along with nutrients from oats like fiber, iron, and magnesium. Those on gluten-free diets can enjoy oatmeal raisin cookies as oats are naturally gluten-free.
Maximizing Protein in Oatmeal Raisin Cookies
While oatmeal raisin cookies aren’t very high in protein, there are some simple ways to maximize the protein content:
– Choose recipes with eggs, or add an extra egg.
– Use milk instead of water for enhanced protein.
– Add nuts, nut butter, or seeds for plant-based protein.
– Replace some flour with protein powder.
– Use Greek or skyr yogurt which offer more protein than regular yogurt.
– Add wheat germ for an extra protein punch.
With these tweaks, you could potentially double the protein per cookie, bringing it up to 5-10g. While still not extremely high, this provides a decent protein boost.
High Protein Oatmeal Raisin Cookie Alternatives
For those really looking to maximize the protein from oatmeal raisin cookies, turning them into protein bars or balls can add much higher protein.
Some high protein oatmeal raisin options include:
– Oatmeal raisin protein bars
– Oatmeal raisin energy bites with protein powder and nut butter
– Adding oatmeal raisin cookies to high protein Greek yogurt
– Layering oatmeal raisin cookies with Greek yogurt and berries
These allow you to get the delicious oatmeal raisin flavor while also getting 20g of protein or more per serving.
Conclusion
Oatmeal raisin cookies do contain a small amount of protein, with around 3-7g per average sized cookie, or 5-10% of the RDA for most adults. This comes mostly from the oats, with smaller amounts from eggs, raisins, and other ingredients like nuts. While not enough to be considered a high protein food, oatmeal raisin cookies can provide a bit of a protein boost as part of a balanced diet. And there are ways to maximize the protein by tweaking ingredients or pairing them with Greek yogurt or protein shakes. So while delicious oatmeal raisin cookies shouldn’t be counted on for your major protein intake, they can be a tasty way to get some extra protein into your diet.