NABISCO OREO COOKIES GOLDEN receives a FoodScore of 36/100 (Poor), primarily due to its classification as an ultra-processed food and its content of saturated fat and sodium.
NABISCO OREO COOKIES GOLDEN scores 36/100 (Poor) on FoodScore.
This product is classified as NOVA class 4, indicating it is ultra-processed.
A single serving (51g) contains 4.9g of saturated fat per 100g.
Compared to generic golden sandwich cookies, this product is similar in nutrient profile.
Consider this product as an occasional treat rather than a regular dietary staple.
Scores +21 points above the sweet category average (15/100 across 1084 foods).
Fiber
2g
7% of Daily Value
Protein
3.92g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
372.55mg
16% of Daily Value
+
What it brings to the table
Fiber (2g)+1
Micronutrients (Iron)+2
−
What holds it back
Saturated fat (4.9g)-3
Sodium (372.6mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3
Why it scores 36
NABISCO OREO COOKIES GOLDEN earns a FoodScore of 36/100, which is categorized as Poor. The most significant factor contributing to this score is its classification as NOVA class 4, indicating it is an ultra-processed food, which incurs a substantial -10 penalty. Additionally, the product contains 4.9g of saturated fat per 100g, leading to a -3 penalty. The sodium content of 372.55mg per 100g also contributes a -1 penalty. The presence of canola and/or palm oil as a primary fat source, alongside sugar and high fructose corn syrup, further contributes to its ultra-processed nature. While it receives minor bonuses for its 2g of fiber and 2.18mg of iron (12% DV) per 100g, these are not sufficient to offset the penalties. Compared to a generic unbranded golden sandwich cookie, the NABISCO OREO COOKIES GOLDEN has a similar nutritional profile, characterized by a high energy density and a significant proportion of its calories from fats and sugars.
Health benefits
What the nutrients in nabisco oreo cookies golden 1x1.8 oz actually do for you, grounded in established dietary science.
Provides Iron
NABISCO OREO COOKIES GOLDEN contributes a modest amount of iron, providing 2.18mg per 100g, which is 12% of the Daily Value. Iron is an essential mineral vital for oxygen transport in the blood and various cellular functions. While not a primary source, it can contribute to daily iron intake, especially for individuals who may have difficulty meeting their needs through other dietary sources. This can be a consideration when choosing occasional treats.
Source of Energy
With 490.2 calories per 100g, NABISCO OREO COOKIES GOLDEN provides a concentrated source of energy. This can be useful for individuals with high energy demands, such as athletes or those needing to increase calorie intake. The combination of carbohydrates and fats quickly delivers energy, making it a convenient option for a quick caloric boost when needed. However, it is important to balance this with nutrient-dense foods.
Dietary Flexibility
Incorporating foods like NABISCO OREO COOKIES GOLDEN into a balanced diet can support dietary flexibility and enjoyment. Restrictive eating patterns can sometimes be difficult to maintain. Allowing for occasional consumption of preferred foods, even those higher in sugar and fat, can help prevent feelings of deprivation and support a more sustainable approach to eating. Portion control is key when including such items.
NABISCO OREO COOKIES GOLDEN receives a FoodScore of 36/100 (Poor), primarily due to its classification as an ultra-processed food and its content of saturated fat and sodium.
How to eat it
NABISCO OREO COOKIES GOLDEN are typically consumed as a snack or dessert. A common portion is one pack (51g), which provides a significant amount of calories and added sugars. They are often eaten on their own or with beverages like milk.
To manage calorie and sugar intake, consider consuming half a pack and saving the rest for later.
Pair with a source of protein or fiber, such as a small handful of nuts or a piece of fruit, to help with satiety.
Use as an occasional treat rather than a daily staple to maintain a balanced dietary pattern.
If using in recipes, consider reducing the amount of other added sugars to balance the overall sweetness.
Things to keep in mind
This product contains several ingredients that warrant consideration. The presence of high fructose corn syrup and sugar contributes to the overall sugar content, which individuals monitoring their sugar intake, such as those with diabetes, should note. The use of canola and/or palm oil contributes to the fat content, including saturated fat. Allergens declared include wheat and soy, which are important for individuals with sensitivities or allergies to these ingredients. As an ultra-processed food, it typically contains a higher proportion of added sugars, unhealthy fats, and sodium compared to less processed alternatives, which may not be ideal for regular consumption.
NABISCO OREO COOKIES GOLDEN receives a FoodScore of 36/100 (Poor). This indicates it is not considered a healthy food choice for regular consumption. Its ultra-processed nature, along with its content of saturated fat and sodium, are the primary reasons for this score. While it offers some iron and fiber, these are in small amounts relative to its overall nutritional profile.
How does NABISCO OREO COOKIES GOLDEN compare to other cookies?
Compared to a generic golden sandwich cookie, NABISCO OREO COOKIES GOLDEN has a very similar nutritional breakdown in terms of calories, fat, sugar, and sodium. When compared to a more nutrient-dense snack like a KIND Bar, which often contains whole nuts and less added sugar, the NABISCO OREO product would typically have a lower FoodScore due to its higher processing level and less favorable macro- and micronutrient balance.
What is 'high fructose corn syrup' in this product?
High fructose corn syrup is a sweetener made from corn starch. It is chemically similar to table sugar (sucrose) and is used in many processed foods and beverages. In NABISCO OREO COOKIES GOLDEN, it contributes to the overall sweetness and caloric content. For individuals monitoring sugar intake, it's important to be aware of its presence.
What is a reasonable portion size for NABISCO OREO COOKIES GOLDEN?
The declared serving size is one pack (51g). For most individuals, consuming this product in moderation is advisable. If you are mindful of calorie and sugar intake, considering half a pack as a single portion could be a practical strategy. This helps manage the intake of calories, saturated fat, and added sugars.
Can NABISCO OREO COOKIES GOLDEN be part of a balanced diet?
Yes, NABISCO OREO COOKIES GOLDEN can be included in a balanced diet, but it should be consumed occasionally and in moderation. It is best viewed as a treat rather than a staple food. Balancing its consumption with nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins is key to maintaining overall dietary quality.