FIBER ONE, SOFT-BAKED COOKIES, PEANUT BUTTER receives a FoodScore of 13/100 (Avoid), primarily due to its **high added sugar content** and classification as an ultra-processed food.
This FIBER ONE product scores 13/100, indicating it is an 'Avoid' choice.
It provides a notable 16.1g of fiber per 100g, contributing to its positive score.
The primary concern is its 20.3g of added sugar per 100g.
Classified as NOVA 4, this product is ultra-processed, unlike generic dairy options.
Consider this product as an occasional treat rather than a regular dietary staple.
Scores -20 points above the dairy category average (33/100 across 5088 foods).
Fiber
16.1g
58% of Daily Value
Protein
3.23g
6% of Daily Value
Added sugar
20.3g
41% of Daily Value
Sodium
451.61mg
20% of Daily Value
+
What it brings to the table
Fiber (16.1g)+12
−
What holds it back
Added sugar (20.3g)-25
Saturated fat (8.1g)-10
Sodium (451.6mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 13
FIBER ONE, SOFT-BAKED COOKIES, PEANUT BUTTER, PEANUT BUTTER earns a FoodScore of 13 out of 100, placing it in the 'Avoid' category. While the product is marketed for its fiber content, and indeed provides a significant 16.1g of fiber per 100g, this benefit is largely overshadowed by other nutritional factors. The most substantial penalty comes from its high added sugar content, which is 20.3g per 100g. This contributes a significant negative impact on the overall score. Additionally, the product contains 8.1g of saturated fat per 100g, further reducing its score. Its classification as a NOVA 4 ultra-processed food also incurs a penalty, reflecting its complex formulation with multiple processing steps and ingredients like soluble corn fiber and chicory root extract. Compared to a generic dairy equivalent, which typically offers more protein and micronutrients with less added sugar and processing, this FIBER ONE cookie presents a less favorable nutritional profile.
Health benefits
What the nutrients in fiber one, soft-baked cookies, peanut butter, peanut butter actually do for you, grounded in established dietary science.
Significant Fiber Contribution
This FIBER ONE cookie provides a substantial 16.1g of fiber per 100g, which is a notable amount for a single serving. Fiber is an important dietary component that supports digestive health and can contribute to feelings of fullness. Including fiber-rich foods in the diet is generally recommended for maintaining regular bowel movements and supporting a healthy gut microbiome. This product can help individuals increase their daily fiber intake, especially those who struggle to meet recommendations through whole foods alone.
Convenient Source of Fiber
For individuals seeking to quickly boost their fiber intake, this product offers a convenient and portable option. Its pre-portioned format makes it easy to consume on the go, fitting into busy schedules. While whole food sources of fiber are always preferred, products like FIBER ONE can serve as a practical alternative when fresh fruits, vegetables, or whole grains are not readily available. It can be a simple way to add fiber to a meal or as a snack.
Source of Peanuts
The presence of peanut butter and peanuts in this cookie provides some nutrients associated with peanuts. Peanuts are a source of plant-based protein, healthy fats, and various vitamins and minerals. While the overall nutritional profile of the cookie is influenced by other ingredients, the peanuts themselves contribute some beneficial components. However, it's important to note that the benefits from peanuts are balanced against the product's added sugar and saturated fat content.
FIBER ONE, SOFT-BAKED COOKIES, PEANUT BUTTER receives a FoodScore of 13/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
FIBER ONE cookies are typically consumed as a snack or a dessert. Given their convenient packaging and flavor profile, they are often chosen for a quick treat or to satisfy a sweet craving. Due to the added sugar and fat content, moderation is key.
Pair with a source of lean protein, such as a small handful of nuts or a glass of milk, to help balance blood sugar response.
Consider cutting the cookie in half to manage portion size and reduce intake of added sugars and calories.
Use as an occasional treat rather than a daily snack to keep your overall added sugar intake within recommended limits.
Combine with fresh fruit, like an apple or a banana, to add more whole food nutrients and natural fiber to your snack.
Things to keep in mind
This FIBER ONE cookie contains several common allergens, including wheat, peanuts, milk, soy, and eggs, as declared in the ingredient list. Individuals with allergies to these ingredients should avoid this product. The presence of soluble corn fiber and chicory root extract may cause digestive discomfort, such as bloating or gas, in some individuals, particularly those with sensitive digestive systems or Irritable Bowel Syndrome (IBS). The product's high added sugar content should also be noted by individuals managing blood sugar levels, such as those with diabetes, as it can lead to a rapid increase in blood glucose. The ultra-processed nature of this food means it contains ingredients like glycerin and xanthan gum which, while generally recognized as safe, contribute to its highly processed classification.
Is FIBER ONE, SOFT-BAKED COOKIES, PEANUT BUTTER healthy?
This FIBER ONE cookie scores 13/100, which indicates it is not a nutritionally optimal choice for regular consumption. While it provides a good amount of fiber, it is also high in added sugar and saturated fat, and is classified as an ultra-processed food. It can be enjoyed in moderation as an occasional treat.
How does FIBER ONE, SOFT-BAKED COOKIES compare to a generic peanut butter cookie?
Compared to a generic peanut butter cookie, this FIBER ONE product stands out for its significantly higher fiber content (16.1g per 100g). However, it still contains a substantial amount of added sugar (20.3g per 100g) and is an ultra-processed food. A homemade peanut butter cookie might have fewer processed ingredients but could still be high in sugar and fat.
What is 'soluble corn fiber' and is it good for me?
Soluble corn fiber is a type of dietary fiber derived from corn. It is added to foods to increase their fiber content and can contribute to digestive health. While it provides fiber benefits, some individuals may experience digestive discomfort from consuming large amounts of isolated fibers like soluble corn fiber.
What is a reasonable portion size for this cookie?
The declared serving size is 1 cookie. Given the product's nutritional profile, sticking to this single serving is advisable to manage your intake of added sugars and saturated fats. Consuming multiple cookies would significantly increase your intake of these components.
Can I eat this FIBER ONE cookie if I have a peanut allergy?
No, this product contains peanut butter and peanuts as primary ingredients. It is explicitly labeled with a peanut allergen warning. Individuals with peanut allergies should strictly avoid this FIBER ONE cookie to prevent allergic reactions.