How Much Sugar is in One Maria Cookie?

December 1, 2025 •

3 min read

Depending on the brand, a single Maria cookie can contain between 0.875g and 1.4g of sugar, a figure that varies based on the specific recipe and serving size. This seemingly small amount can add up quickly, raising important questions about the cookie's nutritional profile and its place in a healthy diet.

Quick Summary

The sugar content of a single Maria cookie is not uniform across all brands, with specific manufacturers reporting different amounts per serving. The calculation shows that an individual cookie typically contains less than 1.5 grams of sugar. The final quantity depends entirely on the brand's recipe and the recommended serving size, necessitating a check of the nutritional label.

Key Points

Sugar by Brand: The sugar in one Maria cookie varies significantly by brand, from approximately 0.875g (Gamesa) to 1.4g (Cuetara).
Check the Label: Always check the specific brand's nutrition facts label, as serving sizes and ingredients can differ greatly between manufacturers.
Added Sugar: Many Maria cookies contain added sugars like high fructose corn syrup or invert syrup, which can impact blood sugar levels.
Not a Healthy Snack: Despite a low sugar count per cookie, they are typically high in refined carbohydrates and are considered ultra-processed, making them a less healthy choice than fresh alternatives.
Alternatives Exist: Healthier alternatives, including sugar-free varieties or homemade whole-wheat biscuits, are available for those monitoring their sugar intake.
Serving Size Matters: The low sugar content of a single cookie is often counteracted by the tendency to consume multiple cookies in one sitting, increasing overall sugar intake.

Understanding the Sugar Content of Maria Cookies

Maria cookies, also known as Marie biscuits, are a staple in many households around the world, often favored for their simple flavor and crispy texture. However, their plain appearance can be deceiving when it comes to nutritional content, particularly the sugar level. Many assume these cookies are a low-sugar alternative, but the reality is more nuanced. To determine exactly how much sugar is in one Maria cookie, it is necessary to examine the nutrition information provided by different manufacturers, as recipes and serving sizes vary significantly.

The Varied Sugar Content of Maria Cookies by Brand

Unlike many food products with standardized nutritional information, the sugar in one Maria cookie depends heavily on the brand you purchase. Some manufacturers offer slightly sweeter versions, while others focus on a more balanced, less sugary recipe. Let's break down the sugar content for some of the most popular brands based on available nutritional data:

Gamesa Marias®: According to Gamesa's own nutritional information, a serving of 8 cookies (29g) contains 7 grams of total sugar. This means a single Gamesa Maria cookie has approximately 0.875 grams of sugar.
Goya Maria Cookies: Goya's cookies list a serving size of 30g, which includes 6 grams of total sugars. Given the number of cookies in a serving (typically around 5), a single Goya Maria cookie contains approximately 1.2 grams of sugar.
Cuetara Maria Cookies: Nutrition information for Cuetara cookies indicates that a serving of 5 cookies (27g) contains 7 grams of total sugar. This calculates to 1.4 grams of sugar per individual cookie.
Bauducco Maria Cookies: A serving of 6 cookies (32g) from Bauducco contains 8 grams of sugar. This places the sugar content of one Bauducco cookie at approximately 1.33 grams.

Comparison Table: Maria Cookie Sugar Content by Brand


Brand	Serving Size	Sugar Per Serving	Approximate Cookies Per Serving	Approximate Sugar Per Cookie
Gamesa	29g	7g	8	0.875g
Goya	30g	6g	5	1.2g
Cuetara	27g	7g	5	1.4g
Bauducco	32g	8g	6	1.33g

Nutritional Context and Health Considerations

While Maria cookies may contain less sugar than more indulgent alternatives like cream-filled or chocolate cookies, they are still considered a high-carb, ultra-processed food by organizations like the EWG. It's also important to note that many recipes include forms of sugar like high fructose corn syrup or invert sugar syrup, which can have a similar glycemic impact to regular sugar. This means they can still cause a significant spike in blood sugar levels, especially when consumed in larger quantities.

For those watching their sugar intake, simply choosing Maria cookies might not be the most effective strategy. A few key points to remember are:

Maria cookies are often high in refined carbohydrates and low in dietary fiber, which can lead to a less stable release of energy.
Many brands include added sugars and other processing agents to improve texture and shelf life.
A significant portion of the Maria cookie's weight is composed of sugar. For example, EWG's Food Scores analysis found that Gamesa Marias are 28% sugar by weight.

Are There Healthier Alternatives?

If you are looking for alternatives that offer better nutritional value, consider the following options:

Whole-Wheat Biscuits: Some brands offer whole-wheat Marie biscuits, which contain more dietary fiber and nutrients than those made with refined flour.
Homemade Cookies: Baking your own cookies from scratch allows you to control the ingredients. You can reduce sugar, swap refined flours for whole-grain options, and add healthy ingredients like nuts and seeds. For inspiration, see this recipe for Healthy Homemade "Samoa" Cookies, which uses a more nutritious profile with honey and dark chocolate.
Sugar-Free Options: Brands like Gullon produce 'Zero Sugar Free' Maria biscuits, specifically designed for individuals managing their sugar intake, such as those with diabetes.
Fresh Fruit: A simple, sweet, and low-sugar alternative is to pair your tea or coffee with a piece of fresh fruit. This provides natural sugars, vitamins, and fiber without any refined ingredients.

Conclusion

The sugar content of one Maria cookie is relatively low, typically ranging from 0.875g to 1.4g, depending on the brand. However, this figure is easily misleading as the high carbohydrate content and presence of added sugars mean that multiple cookies can contribute significantly to your overall daily sugar intake. While they are a popular and simple snack, they are not a genuinely low-sugar or particularly healthy choice. For better nutritional outcomes, consider moderation, explore sugar-free versions, or opt for healthier homemade or whole-wheat alternatives. Always read the nutritional label to confirm the sugar content for the specific brand you are consuming.

Frequently Asked Questions

A single Maria cookie typically contains less than a quarter of a teaspoon of sugar. For context, an average serving of 5-8 cookies contains approximately 1 to 2 teaspoons of sugar, according to the EWG's calculation.

No, standard Maria cookies are not a recommended snack for people with diabetes due to their high glycemic impact from refined flour and sugar. However, some brands offer sugar-free alternatives that may be suitable.

The sugar content varies by brand, but most contain added sugar and are high in refined carbohydrates. Brands like Gullon offer sugar-free versions, but consumers should check labels carefully.

Maria cookies are often perceived as less sugary than cream-filled or chocolate biscuits, but they can still have a significant glycemic load. In comparison to some 'healthy' biscuits or multigrain options, they may be higher in sugar.

Invert sugar syrup is a type of sugar made by breaking down sucrose into glucose and fructose. It can be found in some Maria cookie recipes and has a similar glycemic impact to regular sugar.

Healthier alternatives include whole-wheat biscuits, homemade cookies with reduced sugar, or simply a serving of fresh fruit to satisfy a sweet craving.

While a single cookie contains a small amount of sugar, their high refined carbohydrate content means they are not ideal for a strict low-sugar diet. The sugar content can accumulate quickly when eating multiple cookies.