Comprehensive Nutrition Guide to Cookie Exchange & Holiday Desserts
Here we go… Cookie exchanges and holiday parties… they are a fun part of the season.
They offer a variety of sweet treats that you might not bake yourself.
But yes… they can also be tricky nutritionally, especially for those who are working on weight management… with cravings, and hormones and chaos and busyness and mindlessness, and…. yes. ALL THE YES!
It was my intent with this guide to break down common cookies and indulgent desserts nutrition (calories, portion and macronutrients). It attempts to explain why these treats can add up quickly, and tries to give some practical strategies to enjoy the season without feeling out of control.
This is not about eating perfectly. It is about eating intentionally.
And wholeheartedly… I know going into writing this up that these are not exact and things could be extremely off from these numbers, depending on how it’s all made and how it’s portioned. But this at least gets us close enough to understanding what our choices look like in terms of what our body can handle numerically.
Why Holiday Desserts Add Up Quickly
Holiday desserts are often pretty calorie dense… why? They are high in the things that make things taste good….. sugar and fat. And they are served in large quantities during social gatherings. A lot of times this food will be in front of you for a long amount of time. People have a tendency to lay it all out and allow time for grazing and conversation.
You have the ability to sample multiple desserts… and then there’s the pairing sweets with drinks like eggnog, hot chocolate, or cocktails. And all of this makes it easy to consume more than intended.
…and I can’t stress this enough. I really can’t. It’s more about being intentional.
- Is it something that you truly wholeheartedly want in the now and you’re gonna be OK with later?
- If so, have the dang treat. But don’t beat yourself up later about it.
- If not, move past it and grab something else. Reserve your craving for something that might be better that you might have at home. That’s OK too!
You get to feed your body how you want to feed it for how you want to feel.
And now we’re gonna take it into a little bit more here because… being aware of portions helps you enjoy desserts without guilt.
But let’s make it really clear… these foods are not bad. No food is.
They are calorie-dense and delicious.
Cookie Exchange Favorites: Calories & Macros
I know I have already said this, but we’re gonna go back to this because….cookies ARE higher in calories than other things… like carrots… which are also carbs… because of sugar and fat. The things that make stuff taste good.
They CAN fit into your holiday plans if you are mindful of portions.
And in order to be mindful of portions, you’re going to have to have an understanding of what a portion of a cookie is since they are all different shapes and sizes.
Here are the charts that I put together to create the main graphic… I thought that might be helpful just to have it laid out in both ways. The serving and the portion and the visual. We need to use whatever we have on hand in order to help us through.
Portioning is key to being able to make it through with weight management in mind and still enjoy some of these things… and still feel good afterwards.
Also…. holiday desserts add up quickly.
Sampling two or three different desserts can easily add 500 to 800 calories. Be mindful of what you grab and how big of a portion it might be.
| Cookie | Typical Serving | Calories | Protein | Carbs | Fat | Portion / Visual Cue |
|---|---|---|---|---|---|---|
| Sugar Cookie with icing | 1 medium | 120 | 1 g | 18 g | 5 g | 3 to 4 inches wide by 3 to 4 inches long |
| Gingerbread Cookie with icing | 1 medium | 115 | 1 g | 18 g | 4 g | 3 to 4 inches wide by 3 to 4 inches long |
| Chocolate Chip Cookie | 1 medium | 120 | 2 g | 18 g | 5 g | 3 to 4 inches wide by 3 to 4 inches long, slightly thicker |
| Snickerdoodle | 1 medium | 105 | 1 g | 17 g | 4 g | 3 to 4 inches wide by 3 to 4 inches long, lightly rounded |
| Peanut Butter Cookie | 1 medium | 135 | 3 g | 16 g | 7 g | 3 to 4 inches wide by 3 to 4 inches long, slightly thicker |
| Shortbread with icing | 1 medium | 110 | 1 g | 14 g | 6 g | 2 inches wide by 3 to 4 inches long, small rectangle or wedge |
| Oatmeal Raisin Cookie | 1 medium | 115 | 2 g | 18 g | 4 g | 3 to 4 inches wide by 3 to 4 inches long, slightly rough texture |
Typical Indulgent Desserts at Holiday Parties
| Dessert | Typical Serving | Calories | Protein | Carbs | Fat | Portion / Visual Cue |
|---|---|---|---|---|---|---|
| Pumpkin Pie | 1 slice | 320 | 4 g | 45 g | 14 g | 1/8 of a 9-inch pie, 3–4 inches wide × 3–4 inches long |
| Pecan Pie | 1 slice | 500 | 5 g | 52 g | 30 g | 1/8 of a 9-inch pie, 3–4 inches wide × 3–4 inches long, very rich |
| Apple Pie | 1 slice | 300 | 2 g | 45 g | 12 g | 1/8 of a 9-inch pie, 3–4 inches wide × 3–4 inches long |
| Cheesecake | 1 slice | 400 | 7 g | 30 g | 25 g | 1/12 of a 9-inch cheesecake, ~2.5 inches wide × 4 inches long |
| Chocolate Yule Log | 1 slice | 380 | 6 g | 40 g | 22 g | 1.5-inch thick slice, 4–5 inches long |
| Bread Pudding | 1 cup | 300 | 6 g | 40 g | 12 g | Standard coffee mug or small bowl, ~1 cup |
| Trifle | 1 cup | 320 | 5 g | 35 g | 15 g | Standard coffee mug or small bowl, ~1 cup |
| Fudgy Brownie | 1 piece | 260 | 3 g | 35 g | 14 g | 2-inch square, about the size of two fingers |
How to Approach Dessert Buffets and Exchanges
OK, so this can be a little tricky. But it’s all still dependent on what you want to do in that particular moment. You can go ahead and be mindful of your choices, but please understand that being mindful of your choices still requires you to define what mindful is. Here are some easy ways to be mindful….
- Start your plate with protein or vegetables if the party also serves savory foods. This supports fullness.
- Select a few desserts to enjoy rather than trying everything. Smaller portions let you taste multiple items without overeating.
- Share desserts or plate them intentionally to control portions.
- Be mindful of sweet drinks. Liquid calories do not register fullness like solid food.
Quick Coaching Notes
Holiday desserts, cookie exchanges, and parties do not have to derail your progress. Weight loss during this time of year is completely possible. Maintaining your weight during this time of year is completely possible.
Planning and intention are the way through. Before you dig in, pause and ask yourself what you truly want to enjoy. Deciding ahead of time which treats you will taste or which cookies to bake can prevent mindless snacking later… And if you don’t know what’s going to be there, limit yourself to one or two. Give yourself a rule, a range… an option.
Be intentional with the treats you keep at home. AND I CANNOT STRESS THIS ENOUGH!!!
If a certain cookie is your favorite, consider making it only for a party or sharing it so it is special and not constantly available. Your food environment matters. Think about marketing and ads that you see all the time. If you have it in your house…. you are leaving marketing… an ad… that tells you something is there that you really love and it’s accessible and it’s satisfying and… it’s right there.
Movement is supportive, not punitive… I can’t see this enough. Don’t be one of those people that calculate how many cookies and how much running is needed to earn those cookies…. don’t do that to yourself. You don’t have to earn a damn cookie. You can have a damn cookie and you can go for a run and those things not matter to each other. Heck… go for a short walk after dessert… I mean, it really does help with digestion, blood sugar regulation, and overall well-being, but it should never be about “earning” treats.
And if you are tracking calories during this time of year… Tracking can be flexible. Estimating portions, logging later, or focusing on protein and overall balance rather than perfect macro counting is all valid. Tracking is a tool for awareness, not restriction.
With planning, intentional portions, and mindful choices, you can enjoy cookie exchanges and holiday desserts while staying aligned with your long-term weight management goals.
Holiday treats are meant to be savored, not feared.
and when in doubt… eat the dang cookie.
With love, Coach Nik
Additional Resources
- I Just Like To Bake. Baking’s My Favorite!
- Weight Worries, Holiday Fun & “Vacation Mode”
- What I Saw Over The Last Holiday Season
- UGH! The holidays are here already.
- Healthy for the Holidays: Family Visits & Staycations
- Surviving the Holidays
- Navigating Winter: Overcoming Weight Loss Challenges, Beating the Cold, and Boosting Motivation
