OREO COOKIES 1X20 OZ receives a FoodScore of 7/100 (Avoid), primarily due to its **high added sugar content** and **ultra-processed nature**.
FoodScore: 7/100 (Avoid).
Contains 31.38g of added sugar per 100g, contributing significantly to its low score.
Classified as NOVA 4, indicating it is an ultra-processed food.
Provides 18% DV for iron per 100g, a minor nutritional contribution.
Consider for occasional consumption in small portions due to its caloric density.
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 OZ scores 7 out of 100, placing it in the 'Avoid' category. This low score is largely driven by its high content of added sugar, which stands at 31.38g per 100g. This amount incurs a significant penalty of -25 points. The product's saturated fat content of 6.9g per 100g also contributes a -7 point penalty. Furthermore, OREO cookies are classified as NOVA 4, meaning they are ultra-processed, resulting in a -10 point penalty. The presence of concentrated ultra-processed fat adds another -3 points. While the product does receive a small bonus of +2 points for its iron content (18% DV per 100g), this is insufficient to offset the substantial penalties. Ingredients like high fructose corn syrup and palm and/or canola oil contribute to the product's overall processing and nutrient profile. Compared to a generic sweet cookie, OREO's specific formulation with multiple sweeteners and processed fats aligns with typical ultra-processed snack characteristics.
Health benefits
What the nutrients in oreo cookies 1x20 oz actually do for you, grounded in established dietary science.
Source of Iron
OREO COOKIES provide 3.17mg of iron per 100g, which accounts for 18% of the Daily Value. Iron is an essential mineral involved in oxygen transport and energy metabolism. While not a primary source, this contribution can be a minor factor for individuals looking to supplement their iron intake, especially when consumed as part of a varied diet. The iron in OREO cookies comes from the enriched flour used in its preparation.
Energy Contribution
With 482.76 calories per 100g, OREO COOKIES offer a concentrated source of energy. For individuals with high energy demands or those needing to increase caloric intake, this product can contribute to daily energy requirements. However, it is important to consider the source of these calories, which are primarily from added sugars and fats, rather than nutrient-dense ingredients.
Occasional Indulgence
As an ultra-processed sweet treat, OREO cookies can serve as an occasional indulgence within a balanced dietary pattern. Allowing for small, infrequent portions of preferred foods can support dietary adherence and satisfaction. The key is mindful consumption, ensuring it does not displace more nutrient-dense foods in the diet. This approach helps maintain a healthy relationship with food.
OREO COOKIES 1X20 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, often alongside milk. A common portion is 2-3 cookies. Due to their high caloric density and added sugar content, moderation is key to prevent excessive intake of less nutritious components.
Pair OREO cookies with a source of protein or fiber, such as a small glass of milk or a piece of fruit, to help balance the meal or snack.
Practice portion control by pre-portioning a small number of cookies rather than eating directly from the package.
Consider OREO cookies as an occasional treat rather than a regular part of your daily diet.
Use OREO cookies as an ingredient in homemade desserts, allowing for greater control over portion sizes and overall sugar content.
Things to keep in mind
OREO COOKIES contain several ingredients that warrant consideration. The presence of artificial colors like Yellow 6 Lake and Yellow 5 Lake may be a concern for some individuals, particularly children, due to potential sensitivities. The product also contains soy lecithin, which is a common allergen for those with soy sensitivities. Given the high amount of added sugar (31.38g per 100g), individuals managing blood sugar levels, such as those with diabetes, should consume this product with extreme caution and in very small quantities. The ultra-processed nature of the food, indicated by its NOVA 4 classification, suggests a formulation designed for palatability and shelf stability, rather than nutritional density.
OREO COOKIES 1X20 OZ receives a FoodScore of 7/100, indicating it is not considered a healthy food choice. This is primarily due to its high added sugar content and classification as an ultra-processed food. While it provides a small amount of iron, its overall nutritional profile suggests it should be consumed sparingly.
How does OREO COOKIES compare to other sweet cookies?
Compared to a generic sweet cookie, OREO COOKIES are similar in their high caloric density and added sugar content. Many branded sweet cookies, like Chips Ahoy!, also fall into the ultra-processed category. OREO's specific formulation with ingredients like high fructose corn syrup and artificial colors is common within this category of snack foods.
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 natural antioxidant content compared to natural cocoa, though the impact on overall health is generally minor in the context of a processed food.
What is a reasonable portion size for OREO COOKIES?
A reasonable portion size for OREO COOKIES, given their nutritional profile, would be 1-2 cookies. The stated serving size is 2 cookies (29g), which still contributes a notable amount of added sugar and calories. Limiting intake to this amount or less can help manage overall caloric and sugar consumption.
Are there any allergens in OREO COOKIES?
Yes, OREO COOKIES contain several common allergens. The ingredient list explicitly states wheat flour and soy lecithin, making this product unsuitable for individuals with wheat or soy allergies. Consumers with other allergies should always review the full ingredient list and any 'may contain' statements on the packaging.