IMHO you can’t. Cookies are just cookies. You can only suspect cookies of containing information that is used for tracking.
But one of the things you can do (I have limited knowledge about this) is restricting sites by setting that all their cookies will be made “session only” (I except only a few trusted sites, like by bank, from this). Then at least when you finish using the browser (and that assumes that you do that from time to time, either by closing all windows of a browser or automatically when you shutdown your system in the evening) all those cookies will be deleted.
And of course checking regularly which cookies are stored and eventually cleaning up is also a good action.
Probably the more precise answer is that it’s usually not anything in the cookie content although for specific purposes something can be in there.
Tracking has more to do with <how> specific cookies are used, it’s the practice of when visiting a website, a particular cookie is placed on your machine, then when you visit another site which might have something in common with the previous site (eg the same advertising company), the cookie from the previous site is read into the new site… and so on for every website you visit.
Ordinarily, a User might expect that a cookie might be used only for the one site visited, but some companies have interests across many websites and want to know as much as possible about your previous visits to other sites and find it useful to use cookies to identify you (generally as a generic somebody, not actually by name or other personal information although cross-checking data can easily identify you personally).
So, anti-tracking software generally create a list of these companies that use cookies this way and offer to delete their cookies.
paranoia
don’t forget the “supercookies” (dom.storage) that may be lurking in:
~/.mozilla/[path to your profile]/storage/*
~/.mozilla/[path to your profile]/webappsstore.sqlite
/paranoia
You can of course disable dom.storage by setting dom.storage.enabled to false (about:config) but then some sites may not work…