Trader Joe’s Cookie Butter has become an extremely popular spread in recent years. Its rich, indulgent taste makes it hard to resist. But is it actually a healthy choice? In this article, we’ll take an in-depth look at the nutritional value and ingredients in Trader Joe’s Cookie Butter to find out if it deserves a place in a balanced diet.
What is Cookie Butter?
Cookie butter is a sweet spread that is meant to taste like cookies. It is made by pulverizing cookies into a smooth, creamy paste.
The most popular brand of cookie butter is Biscoff, which is made by grinding up Speculoos cookies. Trader Joe’s makes their own version as well using a similar cookie recipe.
Cookie butter has a thick, nutty flavor reminiscent of gingerbread. It often contains extras like cocoa powder or vanilla to enhance the cookie taste.
The spreadable consistency and ultra-sweet flavor makes cookie butter popular for slathering on toast, dipping fruit into, or eating straight out of the jar with a spoon.
Trader Joe’s Cookie Butter Ingredients
Here are the main ingredients found in Trader Joe’s Cookie Butter:
Sugar – Cookie butter gets its signature sweet flavor from sugar. Trader Joe’s Cookie Butter contains cane sugar as its second ingredient.
Vegetable oil – The oils in cookie butter provide a smooth, spreadable texture. Trader Joe’s uses non-hydrogenated palm fruit, canola, and olive oils.
Wheat flour – Wheat flour gives Trader Joe’s Cookie Butter its cookie-like taste and texture.
Cocoa powder – Cocoa powder enhances the chocolate notes in cookie butter.
Skim milk powder – Dry milk powder contributes to the creamy consistency.
Spices – Cookie butter is flavored with ginger, cinnamon, nutmeg, and cloves.
Vanilla – Vanilla extract boosts the sweet, dessert-like flavor.
Sea salt – A touch of salt balances out the sweetness.
So in summary, the main ingredients in Trader Joe’s Cookie Butter are sugar, vegetable oils, wheat flour, cocoa powder, spices, and flavorings.
Nutrition Facts for Trader Joe’s Cookie Butter
Now let’s analyze the nutrition facts for Trader Joe’s Cookie Butter:
Serving Size: 2 tbsp (32g)
Calories: 190
Total Fat: 12g
Saturated Fat: 3.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 115mg
Total Carbohydrates: 21g
Dietary Fiber: 1g
Sugars: 12g
Protein: 2g
Here is a visual nutrition label for Trader Joe’s Cookie Butter:
As we can see, a 2 tablespoon serving of cookie butter contains:
– 190 calories
– 12g total fat
– 21g total carbohydrates
– 12g sugars
– 2g protein
– 1g fiber
The calorie count is moderately high given the small serving size. About 85% of the calories come from fat and carbs.
Let’s analyze the key nutrients further:
Fat
Cookie butter is high in fat, with 12g (18% DV) in just 2 tablespoons. It contains a mix of healthier unsaturated fats like olive oil along with saturated fat. The American Heart Association recommends limiting saturated fat to 5-6% of total calories.
Carbohydrates
The carb content is fairly high at 21g per serving. A large portion of the carbs (12g) come from added sugars. The AHA recommends limiting added sugar to no more than 25g (6 teaspoons) per day for women and 36g (9 teaspoons) for men. Just 2 tbsp of cookie butter provides nearly half that amount.
Fiber
Cookie butter is lacking in fiber, with just 1g per serving. We should aim for 25-30g of fiber daily, so cookie butter does not contribute meaningful fiber to the diet.
Protein
With 2g of protein per serving, cookie butter is not a significant source of this important nutrient.
Micronutrients
Cookie butter is not a significant source of essential vitamins and minerals. It provides trace amounts of iron, potassium and magnesium but no other micronutrients.
Health Pros and Cons of Trader Joe’s Cookie Butter
Based on its nutritional profile, here is a summary of the health pros and cons of Trader Joe’s Cookie Butter:
Potential Pros
– Contains healthier unsaturated fats from oils like olive and canola oil
– Low in trans fats
– Provides a small amount of magnesium and iron
– No cholesterol or sodium
– Can satisfy sweet cravings in small portions
Potential Cons
– High in calories for the serving size
– High in saturated fat
– High in added sugars
– Low in fiber, protein, vitamins and minerals
– Easily overconsumed given sweet flavor
– Not very nutrient dense overall
Is Trader Joe’s Cookie Butter Healthy?
Given its high amounts of added sugar, saturated fat, and calories, Trader Joe’s Cookie Butter would not be considered a healthy food choice overall.
However, it could potentially fit into a healthy diet in small amounts eaten occasionally as a treat. The key is moderation and avoiding overconsumption given its low nutritional value.
Here are some tips for enjoying Trader Joe’s Cookie Butter in a balanced way:
– Measure out a serving instead of eating straight from the jar
– Enjoy just 1-2 times per week at most
– Pair with fruits or whole grains to add beneficial nutrients
– Watch your total calories and saturated fat intake for the day
– Don’t rely on it as a daily breakfast spread
– Choose natural nut butters instead for a healthier fat source
– Get the majority of calories from whole, unprocessed foods
Overall, Trader Joe’s Cookie Butter is best categorized as an occasional indulgence or dessert. While not toxic or unhealthy in tiny portions, it is a high calorie, sugary treat with minimal nutrition. Make sure cookie butter only accounts for a small part of your overall diet to avoid negative health impacts.
The Bottom Line
Trader Joe’s Cookie Butter is delicious, but high in sugar, saturated fat, and calories compared to more wholesome foods. Enjoy it sparingly as part of an overall nutritious diet, and be mindful of portion sizes due to its lack of fiber and protein. While its fine as an occasional treat, rely on healthier sources like fresh fruit, whole grains and natural nut butters for the bulk of your daily calories and nutrients.