NABISCO OREO COOKIES 1X10.7 OZ receives a FoodScore of 10/100 (Avoid), primarily due to its **high added sugar content** and classification as an ultra-processed food.
NABISCO OREO COOKIES score 10/100, indicating it is an 'Avoid' food choice.
A serving contains 31.38g of added sugar per 100g, a significant contributor to its low score.
This product is classified as NOVA 4, meaning it is an ultra-processed food.
It provides 4.79mg of iron per 100g, contributing 27% of the Daily Value.
Consider this product for occasional consumption in small portions rather than a regular dietary staple.
Scores -5 points above the sweet category average (15/100 across 1084 foods).
Fiber
3.4g
12% of Daily Value
Protein
3.45g
7% of Daily Value
Added sugar
31.38g
63% of Daily Value
Sodium
344.83mg
15% of Daily Value
+
What it brings to the table
Fiber (3.4g)+3
Micronutrients (Iron)+2
−
What holds it back
Added sugar (31.4g)-25
Saturated fat (6.9g)-7
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 10
NABISCO OREO COOKIES 1X10.7 OZ received a FoodScore of 10 out of 100, placing it in the 'Avoid' category. The primary factor driving this low score is the high amount of added sugar, which stands at 31.38g per 100g. This significantly contributes to the -25 penalty points. Additionally, the product's classification as NOVA 4 indicates it is ultra-processed, incurring a -10 penalty. The fat profile also contributes negatively, with 6.9g of saturated fat per 100g leading to a -7 penalty, and the presence of concentrated ultra-processed fat adds another -3 penalty. While the product does receive some bonus points for its fiber content (3.4g per 100g, +3 points) and iron (4.79mg, +2 points), these are insufficient to offset the substantial penalties. Compared to a generic unbranded sweet cookie, NABISCO OREO COOKIES generally aligns with the nutritional profile of similar ultra-processed sweet snacks, emphasizing the need for moderation.
Health benefits
What the nutrients in nabisco oreo cookies 1x10.7 oz actually do for you, grounded in established dietary science.
Source of Iron
NABISCO OREO COOKIES provide a notable amount of iron, with 4.79mg per 100g, which is 27% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various metabolic processes. While not a primary source, for individuals seeking to increase their iron intake through diverse food choices, this product can contribute to daily needs when consumed as part of a balanced diet. It is important to consider the overall nutritional context.
Provides Dietary Fiber
This product contains 3.4g of fiber per 100g, which can contribute to daily fiber intake. Dietary fiber is important for digestive health and can help maintain bowel regularity. While this amount is not exceptionally high, it is a positive attribute for a sweet snack. Including foods with fiber can support a feeling of fullness and contribute to a balanced diet when consumed in moderation alongside other fiber-rich foods.
Energy Source
NABISCO OREO COOKIES are a calorie-dense food, providing 482.76 calories per 100g. For individuals requiring quick energy, such as athletes or those with high energy demands, this product can serve as a rapid source of calories. However, due to its high added sugar and fat content, it is best utilized for specific energy needs rather than as a regular energy source, to avoid excessive intake of less beneficial nutrients.
NABISCO OREO COOKIES 1X10.7 OZ receives a FoodScore of 10/100 (Avoid), primarily due to its high added sugar content and classification as an ultra-processed food.
How to eat it
NABISCO OREO COOKIES are typically consumed as a snack or dessert, often alongside milk. A common portion is 2-3 cookies. Due to their high added sugar and calorie content, they are best enjoyed in moderation as an occasional treat.
Pair with a glass of low-fat milk or a small serving of plain yogurt to add protein and calcium, balancing the snack.
Practice mindful eating by portioning out a small number of cookies rather than eating directly from the package.
Consider crushing a small amount of cookies as a topping for fruit or oatmeal to add flavor without consuming a full serving.
For a lower sugar alternative, explore options like fruit or whole-grain crackers with nut butter.
Things to keep in mind
Consumers should be aware of the ingredients in NABISCO OREO COOKIES. The product contains unbleached enriched flour, which is a refined grain, and high fructose corn syrup, a common sweetener in ultra-processed foods. Individuals with allergies should note the presence of wheat and soy lecithin. While generally safe for consumption, the high added sugar content may be a concern for individuals managing blood sugar levels, such as those with diabetes. The product is also high in calories and saturated fat, which should be considered within an overall dietary pattern, particularly for those monitoring fat intake.
NABISCO OREO COOKIES received a FoodScore of 10/100, indicating they are not considered a healthy choice for regular consumption. This is primarily due to their high added sugar and fat content, and their classification as an ultra-processed food. While they offer some iron and fiber, these benefits are outweighed by less desirable nutritional aspects.
How do NABISCO OREO COOKIES compare to a generic cookie?
NABISCO OREO COOKIES are similar in nutritional profile to many generic sweet cookies, particularly in their high levels of added sugar and saturated fat. Both typically fall into the ultra-processed category. Compared to a whole-grain, less processed snack like a plain rice cake, NABISCO OREO COOKIES offer significantly less fiber and more added sugars and fats.
What is 'cocoa (processed with alkali)'?
Cocoa processed with alkali, also known as Dutch-processed cocoa, is cocoa powder that has been treated with an alkaline solution. This process reduces the acidity of the cocoa, resulting in a milder flavor and darker color. It can also reduce the flavanol content compared to natural cocoa, which are beneficial plant compounds.
What is a reasonable portion size for NABISCO OREO COOKIES?
The declared serving size is 2 cookies (29g). Given the high calorie and added sugar content, sticking to this portion size or even less is advisable for occasional consumption. Integrating these cookies into a balanced diet means enjoying them as an infrequent treat rather than a daily snack.
Can I eat NABISCO OREO COOKIES if I'm trying to lose weight?
While no food is strictly 'off-limits' for weight management, NABISCO OREO COOKIES are calorie-dense and high in added sugars, which can make weight loss more challenging if consumed regularly or in large portions. Focusing on nutrient-dense foods is generally more effective for weight management. If you choose to include them, do so in very small, infrequent portions.