OREO COOKIES 1X20.000 OZ receives a FoodScore of 7/100 (Avoid), primarily due to its **high added sugar content** and **ultra-processed nature**.
This OREO product scores 7/100, indicating it is an 'Avoid' choice.
It contains 31.38g of added sugar per 100g, a significant contributor to its low score.
Classified as NOVA 4, it is an ultra-processed food.
Provides 3.97mg of iron per 100g, contributing 22% of the Daily Value.
Consider enjoying in very small, infrequent portions due to its nutritional profile.
Scores -8 points above the sweet category average (15/100 across 1084 foods).
Fiber
0g
0% of Daily Value
Protein
3.45g
7% of Daily Value
Added sugar
31.38g
63% of Daily Value
Sodium
293.1mg
13% of Daily Value
+
What it brings to the table
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 7
OREO COOKIES 1X20.000 OZ earns a FoodScore of 7 out of 100, placing it in the 'Avoid' category. This score is largely driven by its nutritional composition, which includes a high amount of added sugar and saturated fat. Per 100g, this product contains 31.38g of added sugar, resulting in a substantial penalty of -25 points. The total fat content is 24.1g, with 6.9g of saturated fat, leading to a -7 point penalty. As a NOVA class 4 food, it is categorized as ultra-processed, incurring an additional -10 point penalty, with a further -3 points for concentrated ultra-processed fat. While the product does offer 3.97mg of iron per 100g, contributing 22% of the Daily Value and earning +2 bonus points, this is not enough to offset the other nutritional concerns. The ingredient list begins with sugar and unbleached enriched flour, followed by palm and/or canola oil and high fructose corn syrup, indicating a formulation high in refined carbohydrates and fats. Compared to a generic sweet cookie, OREO's specific formulation with high fructose corn syrup and other refined ingredients contributes to its low score.
Health benefits
What the nutrients in oreo cookies 1x20.000 oz actually do for you, grounded in established dietary science.
Source of Iron
OREO COOKIES 1X20.000 OZ provides a modest amount of iron, with 3.97mg per 100g, which is 22% of the Daily Value. Iron is an essential mineral important for oxygen transport in the blood and overall energy metabolism. While not a primary source, it can contribute to daily iron intake, especially for individuals who may have difficulty meeting their needs through other foods. However, it is important to consider the overall nutritional profile when relying on this product for micronutrients.
Energy Contribution
With 482.76 calories per 100g, OREO COOKIES 1X20.000 OZ offers a concentrated source of energy. This can be a factor for individuals needing quick caloric intake, such as athletes during intense training or those with very high energy requirements. The energy primarily comes from carbohydrates, including sugar and enriched flour, and fats. For most individuals, this product would contribute to caloric intake without providing a broad spectrum of essential nutrients.
Occasional Indulgence
As a sweet treat, OREO COOKIES 1X20.000 OZ can serve as an occasional indulgence within a balanced dietary pattern. Enjoying small portions of foods like OREO can be part of a flexible approach to eating, allowing for satisfaction without strict deprivation. The key is moderation and ensuring that the majority of one's diet consists of nutrient-dense whole foods. This product is not intended to be a staple food but rather a component of a varied diet when consumed infrequently.
OREO COOKIES 1X20.000 OZ receives a FoodScore of 7/100 (Avoid), primarily due to its high added sugar content and ultra-processed nature.
How to eat it
OREO COOKIES are typically consumed as a snack or dessert in the United States. A common portion is two to three cookies, often paired with milk. Due to their high caloric density and added sugar content, mindful portion control is important.
Pair OREO cookies with a glass of low-fat milk or a small serving of plain yogurt to add protein and calcium, which can help balance the snack.
Consider breaking a cookie into smaller pieces and sprinkling it over a fruit salad or a small bowl of oatmeal for a touch of sweetness without consuming a full serving.
Practice mindful eating by savoring one cookie slowly, rather than eating directly from the package, to better recognize satiety cues.
Use OREO cookies as an occasional treat, rather than a regular snack, to limit intake of added sugars and saturated fats.
Things to keep in mind
Consumers should be aware of several ingredients in OREO COOKIES 1X20.000 OZ. The product contains soy lecithin, a common emulsifier, and high fructose corn syrup, a type of added sugar. Individuals with sensitivities to artificial colors should note the presence of Blue 1 Lake. The ingredient list also includes unbleached enriched flour, indicating wheat, and soy lecithin, indicating soy, which are common allergens. While not explicitly stated for cross-contamination, those with severe allergies to milk, peanuts, or tree nuts should always exercise caution with processed foods and check for 'may contain' statements on the packaging. Due to the high added sugar content, individuals managing blood sugar levels, such as those with diabetes, should consume this product with particular care and in very limited quantities.
OREO COOKIES 1X20.000 OZ is classified as an 'Avoid' food with a FoodScore of 7/100. This is primarily due to its high content of added sugars and saturated fat, and its classification as an ultra-processed food. While it provides some iron, it lacks a broad range of essential nutrients and fiber, making it not a healthy choice for regular consumption.
How does OREO COOKIES compare to a generic sweet cookie?
OREO COOKIES are similar to many generic sweet cookies in their nutritional profile, often being high in added sugars, refined grains, and fats. The specific formulation of OREO, including ingredients like high fructose corn syrup and palm and/or canola oil, contributes to its ultra-processed nature. Compared to a generic chocolate chip cookie, the overall impact on diet would be similar, emphasizing moderation.
What is 'cocoa (processed with alkali)'?
'Cocoa (processed with alkali)' refers to cocoa powder that has been treated with an alkaline solution, such as potassium carbonate. This process, also known as Dutching, reduces the acidity of the cocoa, making it milder in flavor and darker in color. While it can slightly reduce the antioxidant content compared to natural cocoa, it is a common food processing technique.
What is a reasonable portion size for OREO COOKIES?
The serving size listed for OREO COOKIES is 2 cookies (29g). Given the high added sugar (31.38g/100g) and calorie content, adhering to this serving size is important for moderation. For some, even a single cookie might be a sufficient treat, especially if consumed infrequently as part of a balanced diet.
Can I eat OREO COOKIES if I'm trying to lose weight?
While no single food causes weight gain or loss, OREO COOKIES are calorie-dense and high in added sugars, which can make weight management more challenging if consumed regularly or in large portions. Including them in a weight loss plan requires strict portion control and ensuring your overall diet remains in a calorie deficit, prioritizing nutrient-dense foods. For comparison, a single KIND Bar often has fewer calories and more fiber.