Britannia Good Day Butter Cookies: Calories, Nutrition and Health Benefits
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Perplexity India's classic butter cookie with smooth texture and rich flavor - a popular teatime snack.
Quick Nutrition Facts
Per 100g (About 6-7 Cookies)
| Nutrient | Amount |
|---|---|
| Calories | 494 kcal |
| Protein | 7g |
| Carbohydrates | 67g |
| Sugars | 22g |
| Fat | 22g |
| Saturated Fat | 11g |
| Cholesterol | 6mg |
| Fiber | ~2g |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Britannia Good Day Butter Cookies are made from refined flour (maida) with 22g sugar per 100g. While tasty, they lack fiber and micronutrients. Best consumed occasionally post-workout or as a controlled treat paired with protein to slow sugar absorption.
Myth Busters
MYTH #1: Butter Cookies Are Healthy Because They Contain Butter
TRUTH: While butter provides some fat-soluble vitamins, these cookies contain refined flour which causes rapid blood sugar spikes and 11g saturated fat per 100g. The combination of refined carbs and saturated fat is not heart-healthy despite butter's presence.
MYTH #2: Cookies Are Fine for Diabetics in Small Amounts
TRUTH: Even small amounts of cookies made from refined flour can spike blood sugar. Maida (refined flour) has a higher glycemic index than whole wheat and is digested faster, making it particularly problematic for blood glucose control.
MYTH #3: Biscuits Provide Energy for Active People
TRUTH: While these cookies provide quick energy from carbs (67g per 100g), they lack complex carbohydrates and protein for sustained energy. Better pre-workout options include whole grain toast with nut butter or bananas with nuts for balanced, lasting fuel.
MYTH #4: One or Two Cookies Won't Affect Weight Loss
TRUTH: Two cookies (30g) provide 148 calories, 6.6g sugar, and minimal satiety. Processed foods with added sugars promote fat storage and increase cravings. For weight loss, whole food snacks like fruits or nuts provide better satiety per calorie.
MYTH #5: Cookies Are Better Than Indian Sweets
TRUTH: Both cookies and traditional sweets contain refined flour and high sugar. Britannia Good Day has 494 kcal and 22g sugar per 100g, comparable to many Indian sweets. Neither is significantly healthier; portion control matters for both.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | High calories (494 per 100g), refined flour, added sugars (22g), low satiety. Not recommended; if consumed, limit to 1-2 cookies (20-30g) as rare treat. |
| Muscle Gain |  | Provides quick carbs (67g) for post-workout glycogen replenishment but only 7g protein. Better paired with protein shake; not a primary muscle-building food. |
| Diabetes Management |  | Refined flour causes rapid glucose spikes, 22g sugar per 100g. Should be avoided; if consumed, limit to 1 cookie with nuts and monitor blood sugar closely. |
| PCOS Management | | Refined carbs and sugars worsen insulin resistance common in PCOS. Avoid or strictly limit to prevent hormone imbalances. |
| Pregnancy Nutrition | | Lacks essential pregnancy nutrients (folate, iron, calcium). Occasional treat only (1-2 cookies); choose nutrient-dense snacks like nuts, fruits, or fortified biscuits instead. |
| Viral/Flu Recovery | | Provides quick energy when appetite is low, easy to digest. However, lacks vitamins and minerals for immunity. Better recovery options include fruits, nuts, and protein-rich foods. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Britannia Good Day Butter Cookies
Understanding how butter cookies affect your blood glucose can help you make informed snacking decisions.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing butter cookies with protein or healthy fat slows glucose absorption and reduces the peak blood sugar level:
- 🥜 Peanut butter or almond butter - Adds healthy fats and protein
- 🥛 Greek yogurt or curd (dahi) - Provides protein and probiotics
- 🧀 Cheese cubes - Protein and fat combination
- 🌰 A handful of nuts (almonds, walnuts) - Healthy fats and fiber
This combination not only reduces the glucose spike but also extends energy release and improves satiety.
Cultural Significance
Britannia Good Day Butter Cookies have been a staple in Indian households since 1986, representing affordable indulgence.
In India:
- Popular teatime snack across all socioeconomic groups
- Often served to guests as a welcoming gesture
- Childhood favorite in lunchboxes and after-school snacks
- Available in small sachets to large family packs
Brand Legacy:
- Britannia Industries founded in 1892, over 130 years of trust
- Good Day brand launched in 1986, became iconic butter cookie
- Expanded to multiple flavors: Cashew, Pista Badam, Choco Chip
- Sold in 60+ countries, representing Indian FMCG success globally
Compare & Substitute
Britannia Good Day Butter vs Similar Cookies (Per 100g)
| Nutrient | 🍪 Good Day Butter | 🍪 Parle-G | 🍪 Marie Gold | 🥜 Peanut Butter Cookies |
|---|---|---|---|---|
| Calories | 494 kcal | 455 kcal | 443 kcal | 520 kcal |
| Carbs | 67g | 76g | 71g | 55g |
| Sugar | 22g | 28g | 20g | 25g |
| Protein | 7g | 8g | 7.5g | 12g |
| Fat | 22g | 13g | 14g | 28g |
| Fiber | ~2g | ~2g | ~3g | ~4g |
| Best For | Occasional treat, post-workout | Budget-friendly tea snack | Lower fat option | Higher protein snack |
Frequently Asked Questions
Are Britannia Good Day Butter Cookies good for weight loss?
No, Britannia Good Day Butter Cookies are not ideal for weight loss. At 494 calories per 100g with refined flour and 22g sugar, they provide minimal satiety and promote fat storage. If consumed during weight loss, strictly limit to 1-2 cookies (20-30g) as an occasional treat; pair with protein like Greek yogurt or nuts to reduce blood sugar spikes and improve fullness.
Can diabetics eat Britannia Good Day Butter Cookies?
Diabetics should avoid or severely limit these cookies. Made from refined flour (maida) with 22g sugar per 100g, they cause rapid blood sugar spikes. If consumed, limit to 1 cookie paired with nuts or cheese; monitor blood glucose 2 hours after eating. Better alternatives: digestive biscuits with higher fiber or homemade oat cookies with less sugar.
How much protein is in Britannia Good Day Butter Cookies?
Britannia Good Day Butter Cookies contain 7g of protein per 100g (about 6-7 cookies). One cookie (15g) provides only 1g protein. While moderate for cookies, this is insufficient as a protein source. For muscle gain or high-protein diets, pair with protein-rich foods like Greek yogurt, nuts, or protein shakes.
What are the main health concerns with Britannia Good Day Butter Cookies?
Key Concerns:
- Refined Flour: Causes rapid blood sugar spikes and lacks fiber
- High Saturated Fat: 11g per 100g may increase LDL cholesterol
- Added Sugars: 22g per 100g promotes weight gain and inflammation
- Low Micronutrients: Minimal vitamins, minerals, or antioxidants
- Cholesterol: 6mg per 100g (low but present)
Regular consumption may increase risk of diabetes, heart disease, and weight gain.
When is the best time to eat Britannia Good Day Butter Cookies?
Depends on your goal:
- Muscle Gain: Post-workout (within 30 minutes) for quick carbs to replenish glycogen.
- Occasional Treat: Mid-morning or afternoon with tea, paired with nuts or protein.
- Energy Boost: Before light physical activity (not intense workouts).
Avoid: On empty stomach (blood sugar spike); before bed (excess calories stored as fat); during strict weight loss or diabetes management.
How many Britannia Good Day Butter Cookies should I eat per day?
General Guidelines:
- 1-2 cookies daily (15-30g) - Occasional treat for most people
- 0-1 cookie weekly - Diabetes, PCOS, or strict weight loss
- 2-3 cookies daily - Post-workout for active individuals or muscle gain
Caution: Exceeding 3-4 cookies (50g+) daily provides excess sugar (11g+), calories (247+), and minimal nutrition.
Track your meals with NutriScan app to see how cookies fit your personal nutrition goals.
Are Britannia Good Day Butter Cookies better than other cookies?
Britannia Good Day Butter Cookies are comparable to most commercial cookies in calories (494 kcal) and sugar (22g per 100g). They're slightly better than chocolate-filled varieties but worse than whole grain or digestive options. For healthier choices, opt for high-fiber digestive biscuits (Britannia NutriChoice, Parle Nutricrunch) or homemade oat cookies with reduced sugar.
