FoodScore
0/ 100
AvoidsweetFIBER ONE· 1 COOKIE

FIBER ONE, SOFT-BAKED COOKIES

FIBER ONE, SOFT-BAKED COOKIES receives a FoodScore of 25/100 (Avoid), primarily due to its **high added sugar content** and ultra-processed nature.

  • This product scores 25/100, indicating it is not a recommended daily staple.
  • A serving provides 16.1g of fiber, contributing significantly to daily fiber goals.
  • The primary nutritional concern is the 18.07g of added sugar per 100g.
  • Compared to a generic cookie, FIBER ONE offers substantially more fiber but remains ultra-processed.
  • Consider this as an occasional treat rather than a regular dietary component.
  • Scores +10 points above the sweet category average (15/100 across 1084 foods).
Fiber
16.1g
58% of Daily Value
Protein
3.23g
6% of Daily Value
Added sugar
18.07g
36% of Daily Value
Sodium
322.58mg
14% of Daily Value
+
What it brings to the table
Fiber (16.1g)+12
−
What holds it back
Added sugar (18.1g)-24
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3

Why it scores 25

FIBER ONE, SOFT-BAKED COOKIES earned a FoodScore of 25 out of 100, placing it in the 'Avoid' category. The score is significantly impacted by several factors. A notable positive is the high fiber content, providing 16.1g per 100g, which contributed a +12 bonus to the score. However, this benefit is largely outweighed by the product's added sugar load, which stands at 18.07g per 100g, resulting in a substantial -24 penalty. The ingredient list prominently features 'SUGAR' as the third ingredient, along with 'CORN SYRUP' and 'CANDY COATED CHOCOLATE PIECES' which also contribute to the sugar content. Furthermore, as a NOVA class 4 food, it is considered ultra-processed, incurring a -10 penalty. The presence of concentrated ultra-processed fat also led to a -3 penalty. While the product emphasizes fiber, its overall nutritional profile, particularly the high added sugar, positions it lower than a generic cookie, which typically has less added fiber but may also have a high sugar content.

Health benefits

What the nutrients in fiber one, soft-baked cookies actually do for you, grounded in established dietary science.

Supports Digestive Health with High Fiber

FIBER ONE, SOFT-BAKED COOKIES are formulated with a significant amount of fiber, providing 16.1g per 100g. This is a substantial contribution towards the recommended daily fiber intake, which is crucial for maintaining regular bowel movements and overall digestive health. The product includes both soluble corn fiber and chicory root extract, which are sources of dietary fiber. Including fiber-rich foods in the diet can help support gut regularity and may contribute to feelings of fullness.

Convenient Source of Fiber

For individuals who struggle to meet their daily fiber requirements through whole foods, FIBER ONE offers a convenient and accessible option. Each cookie provides a notable amount of fiber, making it an easy way to boost fiber intake on the go. This can be particularly useful for those with busy lifestyles or specific dietary needs that make consuming sufficient fiber challenging. However, it is important to balance this convenience with the product's other nutritional aspects.

Contains Whole Grain Oats

The first ingredient listed is whole grain oats, indicating that the product incorporates a beneficial whole grain. Whole grains are known for their fiber content and other nutrients, contributing to a more balanced diet. While the product is ultra-processed, the inclusion of whole grain oats provides some nutritional value, offering a source of complex carbohydrates and additional fiber beyond the added fiber ingredients. This can be a positive aspect compared to products made solely with refined grains.

How to eat it

FIBER ONE, SOFT-BAKED COOKIES are typically consumed as a snack or a dessert. Given their high fiber content, they are often chosen by individuals looking to increase their daily fiber intake. A common serving size is one cookie.

Pair with a source of protein like Greek yogurt or nuts to create a more balanced snack that promotes satiety.
Consider consuming only half a cookie to moderate added sugar intake while still benefiting from some fiber.
Use as an occasional treat rather than a daily staple, given its ultra-processed nature and added sugar content.
Ensure adequate water intake when increasing fiber consumption to help prevent digestive discomfort.
Things to keep in mind

Individuals with sensitivities to chicory root extract (inulin) may experience digestive discomfort such as bloating or gas, especially if not accustomed to high fiber intake. The product contains several common allergens, including wheat, milk, soy, and peanuts, which are clearly listed on the ingredient label. Those with allergies to these ingredients should avoid this product. The presence of artificial colors such as Red 40 Lake, Yellow 5 Lake, Yellow 6 Lake, Blue 2 Lake, and Blue 1 Lake may be a concern for some consumers, particularly parents of young children, due to potential associations with hyperactivity in sensitive individuals. While the fiber content is high, the added sugar content should be considered by individuals managing blood sugar levels.

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Reader questions
Is FIBER ONE, SOFT-BAKED COOKIES healthy?
FIBER ONE, SOFT-BAKED COOKIES received a FoodScore of 25/100, indicating it is not considered a healthy choice for regular consumption. While it provides a significant amount of fiber (16.1g per 100g), it is also high in added sugar (18.07g per 100g) and is an ultra-processed food. It is best viewed as an occasional treat rather than a staple for a balanced diet.
How does FIBER ONE, SOFT-BAKED COOKIES compare to a generic cookie?
Compared to a generic cookie, FIBER ONE, SOFT-BAKED COOKIES stands out for its much higher fiber content. However, both are typically high in added sugar and are ultra-processed. While FIBER ONE offers a fiber boost, its overall nutritional profile, including its added sugar and NOVA class 4 status, means it should be consumed in moderation, similar to other sweet baked goods like a standard chocolate chip cookie.
What is 'soluble corn fiber' and is it good for me?
Soluble corn fiber is a type of dietary fiber derived from corn that is added to foods to increase their fiber content. It can contribute to digestive health by promoting regularity and may have prebiotic effects, supporting beneficial gut bacteria. While it contributes to the product's high fiber, it is an isolated fiber often found in processed foods.
What is a reasonable portion size for FIBER ONE, SOFT-BAKED COOKIES?
The declared serving size is one cookie. Given the product's 18.07g of added sugar per 100g, sticking to this single-cookie portion is advisable to manage sugar intake. For those mindful of calories and sugar, even half a cookie could be a more appropriate portion, especially if consumed as part of a larger meal or snack.
Are the artificial colors in FIBER ONE, SOFT-BAKED COOKIES a concern?
FIBER ONE, SOFT-BAKED COOKIES contain several artificial colors, including Red 40 Lake, Yellow 5 Lake, Yellow 6 Lake, Blue 2 Lake, and Blue 1 Lake. While approved for use by regulatory bodies, some individuals, particularly children, may be sensitive to these dyes. If you have concerns about artificial colors, you might prefer products that use natural colorings or no added colors, similar to how many brands like Annie's Homegrown avoid them.
Can FIBER ONE, SOFT-BAKED COOKIES help with weight management?
While the high fiber content (16.1g per 100g) in FIBER ONE, SOFT-BAKED COOKIES can contribute to feelings of fullness, potentially aiding in appetite control, the product's overall calorie density (387.1 calories per 100g) and high added sugar content (18.07g per 100g) mean it should be consumed cautiously for weight management. Focusing on whole, unprocessed fiber sources is generally more effective for sustained weight management.

Explore more

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Data & references

Sources: USDA FoodData Central (Branded, fdcId 1629543, modified 11/2/2017)Updated 2026-04-24