Parle 20-20 Cookies: Calories, Nutrition and Health Facts
ChatGPT 
Claude 
AI Mode 
Perplexity Classic butter cookies from Parle, named for the convenient pack of 20 bite-sized treats perfect for sharing or portion-controlled snacking with chai.
Quick Nutrition Facts
Per 100g (approximately 20 cookies)
| Nutrient | Amount |
|---|---|
| Calories | 480 kcal |
| Protein | 6g |
| Carbohydrates | 68g |
| Fiber | 1.5g |
| Sugars | 24g |
| Fat | 20g |
| Saturated Fat | 10g |
| Sodium | 280mg |
| Cholesterol | 0mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
At just 24 calories per cookie, 20-20 seems portion-friendly, but the small size triggers "just one more" behavior. The 24g sugar per 100g is comparable to chocolate chip cookies. The buttery taste comes mainly from vegetable fats, not real butter—so you're getting the calories without butter's minor nutritional benefits.
Myth Busters
MYTH #1: Small Cookies Mean Better Portion Control
TRUTH: Research on unit bias shows people eat by count, not calories. Eating "just 5 cookies" feels moderate but delivers 120 calories. The bite-sized format actually encourages mindless consumption—you'll likely eat more total calories than with larger cookies.
MYTH #2: Butter Cookies Provide Useful Amounts of Calcium from Butter
TRUTH: Despite the buttery name, vegetable oils are the primary fat source. Any butter present is minimal for flavoring. Even real butter provides negligible calcium. For calcium, consume dairy products or fortified foods directly.
MYTH #3: 20-20 Is Healthier Than Cream Biscuits Because It Has No Filling
TRUTH: Without cream filling, 20-20 has similar calories (480 vs 485-500 kcal/100g for cream biscuits). Sugar content is comparable (24g vs 28-35g). The lack of cream doesn't make it a healthy choice—it's still a refined flour, sugar, and fat product.
MYTH #4: Butter Cookies Are a Good Energy Source for Children
TRUTH: While providing quick energy, the sugar-fat combination without fiber or protein leads to blood sugar spikes and crashes. Children need sustained energy from whole grains, fruits, and proteins—not refined cookies that create energy rollercoasters.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 480 kcal/100g with low satiety from small cookie format. High sugar (24g) and fat (20g) with minimal fiber. Easy to overconsume; limit to 4-5 cookies occasionally. |
| Muscle Gain | | Only 6g protein per 100g at 480 calories—poor protein efficiency. Empty carbs don't support muscle synthesis. Choose protein-rich snacks instead. |
| Diabetes Management |  | High sugar (24g) and refined carbs (68g) cause significant blood glucose spikes. Low fiber (1.5g) means no buffering effect. Avoid or strictly limit. |
| PCOS Management | | Sugar and refined carbs worsen insulin resistance. Low fiber doesn't support hormonal balance. Occasional treat only; never as regular snack. |
| Pregnancy Nutrition |  | Not harmful occasionally but provides no essential nutrients like folate, iron, or calcium. Sugar content may contribute to gestational diabetes risk if overconsumed. |
| Viral/Flu Recovery | | Light and palatable when sick with low appetite. Provides quick energy but no immune-supporting nutrients. Adequate for temporary appetite loss situations. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to 20-20 Cookies
Understanding how Parle 20-20 affects blood glucose helps 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 refined carbohydrate foods with protein or fat significantly reduces blood sugar impact:
- 🥜 Handful of almonds or walnuts - Healthy fats and protein slow absorption
- 🧀 Cheese cube or paneer slice - Protein buffers the glucose spike
- ☕ Unsweetened chai or black coffee - No additional sugar load
- 🥛 Glass of milk - Protein and fat combination reduces glycemic impact
Limit to 4-5 cookies and avoid eating on an empty stomach for better blood sugar control.
Cultural Significance
Parle 20-20 holds a unique position in India's butter cookie market as an accessible everyday treat.
In India:
- Positioned as premium butter cookies at mass-market pricing
- The "20-20" name cleverly references cricket's T20 format, resonating with Indian sports culture
- Pack of 20 encourages sharing—common in Indian family and office settings
- Competes with Britannia Good Day and Sunfeast in the butter cookie segment
- Popular across age groups as an evening tea-time snack
Market Position:
- Entry-level premium cookies—better than glucose biscuits, cheaper than imported brands
- Available in small (₹10), medium, and family packs
- Consistent taste and quality across India's diverse retail landscape
- Strong distribution in both urban supermarkets and rural kirana stores
Compare & Substitute
Parle 20-20 vs Similar Cookies (Per 100g)
| Nutrient | 🍪 20-20 | 🍪 Good Day Butter | 🍪 Britannia Marie | 🍪 Hide & Seek |
|---|---|---|---|---|
| Calories | 480 kcal | 485 kcal | 435 kcal | 495 kcal |
| Carbs | 68g | 66g | 75g | 65g |
| Fiber | 1.5g | 1.8g | 2.5g | 2g |
| Protein | 6g | 6g | 7g | 6g |
| Fat | 20g | 22g | 12g | 23g |
| Sugar | 24g | 26g | 22g | 28g |
| Sodium | 280mg | 350mg | 450mg | 320mg |
| Best For | Budget butter cookie | Premium butter taste | Tea-time, lower fat | Chocolate craving |
Frequently Asked Questions
How many calories are in one Parle 20-20 cookie?
One 20-20 cookie (approximately 5g) contains 24 calories with 1.2g sugar, 1g fat, and 0.3g protein. A full pack of 20 cookies equals approximately 480 calories—equivalent to a small meal.
Is Parle 20-20 suitable for diabetics?
Not recommended due to high sugar (24g/100g) and refined carbohydrates (68g) that spike blood glucose rapidly. The small cookie size makes counting difficult. If consuming, limit to 2-3 cookies; pair with protein; monitor glucose response closely.
What makes 20-20 Cookies different from other Parle biscuits?
The "20-20" branding references the pack count of 20 small butter cookies. Positioned between basic glucose biscuits and premium cookies; richer buttery taste than Parle-G; crumbly texture vs crispy crackers like Monaco or Krackjack.
Does Parle 20-20 contain real butter?
Vegetable oils are the primary fat source with butter flavoring added for taste. Real butter content is minimal—primarily for flavor perception. Check ingredient list where vegetable shortening or palm oil typically appears before butter.
Can I eat Parle 20-20 during weight loss?
Occasionally, with strict portioning. The small cookie size (24 cal each) creates false sense of moderation; easy to eat 10+ without noticing (240+ calories). Pre-count 4-5 cookies; put pack away; pair with protein to increase satiety.
Is Parle 20-20 vegetarian?
Yes, vegetarian and egg-free using vegetable-based fats. Not certified vegan as manufacturing lines process milk-containing products and may use milk derivatives. Check current packaging for updated allergen information.
How does 20-20 compare to Good Day butter cookies?
Similar calories (480 vs 485 kcal/100g) and nutritional profile. Good Day has slightly more fat (22g vs 20g) and sugar (26g vs 24g). 20-20 is more budget-friendly; Good Day positioned as premium. Taste preference varies by individual.
Why is 20-20 named after cricket's T20 format?
Marketing association with India's beloved cricket format. The pack contains 20 cookies—matching the T20 overs count. Appeals to cricket-loving demographic; suggests fun, quick snacking similar to the fast-paced game format.
