FoodScore
0/ 100
Avoidsweet· 3 cookies

Oreo (original)

Oreo cookies receive a FoodScore of 11/100, indicating they should be avoided due to their high content of added sugar and classification as an ultra-processed food.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Oreo (original) contains 480 kcal per 100 g.
  • Oreo (original) contains 4.7 g of protein per 100 g.
  • Oreo (original) contains 2.4 g of fiber per 100 g.
  • Oreo (original) contains 20.0 g of total fat per 100 g (5.3 g saturated).
  • Oreo (original) contains 37.6 g of added sugar per 100 g.
  • Oreo (original) provides 435 mg of sodium per 100 g.
  • Oreo (original) provides 130 mg of potassium per 100 g.
  • Oreo (original) provides 4 mg of iron per 100 g.
  • Oreo (original) scores 11/100 on FoodScore (avoid).
  • Oreo (original) is classified as NOVA 4 (ultra-processed food).
  • Oreo cookies are an ultra-processed food, classified as NOVA 4.
  • A 100g serving contains 37.6g of added sugar, a major contributor to its low FoodScore.
  • Each 100g provides 4.3mg of iron, contributing 24% of the Daily Value.
  • With 480 calories per 100g, Oreos are a calorie-dense snack.
  • They contain 5.3g of saturated fat per 100g, which is a penalty factor.
  • Scores -4 points above the sweet category average (15/100 across 1084 foods).
Fiber
2.4g
9% of Daily Value
Protein
4.7g
9% of Daily Value
Added sugar
37.6g
75% of Daily Value
Sodium
435mg
19% of Daily Value
+
What it brings to the table
Fiber (2.4g)+2
Micronutrients (Iron)+2
−
What holds it back
Added sugar (37.6g)-25
Saturated fat (5.3g)-4
Sodium (435mg)-1
Ultra-processed (NOVA 4)-10
Concentrated ultra-processed fat-3

Why it scores 11

Oreo cookies receive a FoodScore of 11 out of 100, primarily due to significant penalties for their nutritional profile. The most substantial penalty comes from their high added sugar content, with 37.6g per 100g, which heavily impacts the score. As a NOVA class 4 food, Oreos are considered ultra-processed, incurring another significant penalty. The saturated fat content of 5.3g per 100g also contributes negatively to the score, as does the concentrated ultra-processed fat present. Additionally, the sodium content of 435mg per 100g results in a minor penalty. On the positive side, Oreos receive small bonuses for their 2.4g of fiber and 4.3mg of iron per 100g, which provides 24% of the Daily Value. To achieve a higher FoodScore, the product would need a substantial reduction in added sugar and saturated fat, and ideally, a reformulation to be less ultra-processed.

Health benefits

What the nutrients in oreo (original) actually do for you, grounded in established dietary science.

Iron for Oxygen Transport

While not a primary source, Oreo cookies do contain some iron, a crucial mineral for the body. Iron is essential for the formation of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body. A 100g serving of Oreo cookies provides 4.3mg of iron, which contributes 24% of the Daily Value. This amount can help meet daily iron needs, especially for individuals who might be at risk of deficiency, though it's important to obtain iron from a variety of nutrient-dense sources. Relying on ultra-processed foods for iron intake is not recommended for overall health.

Minor Fiber Contribution

Oreo cookies offer a small amount of dietary fiber, which is beneficial for digestive health. Fiber is known to support regular bowel movements and can contribute to a feeling of fullness. Each 100g serving contains 2.4g of fiber. While this is a modest amount and does not make Oreos a high-fiber food, it does provide a minor positive contribution to daily fiber intake. Dietary guidelines emphasize consuming fiber from whole foods like fruits, vegetables, and whole grains, which offer a broader spectrum of nutrients.

Energy Source

Oreo cookies are a calorie-dense food, providing a quick source of energy. With 480 calories per 100g, they can rapidly supply the body with fuel. This energy primarily comes from carbohydrates and fats. For individuals needing a quick energy boost, such as athletes during intense activity, calorie-dense foods can be useful. However, for most people, consuming such high-calorie foods frequently can contribute to an excessive calorie intake without providing a wide range of essential nutrients, potentially leading to weight gain if not balanced with physical activity.

Limited Protein Content

Oreo cookies contain a small amount of protein, which is a fundamental macronutrient for various bodily functions. Protein is vital for building and repairing tissues, producing enzymes and hormones, and supporting immune health. A 100g serving of Oreo cookies provides 4.7g of protein. While this is a minor contribution to daily protein requirements, it's worth noting that even small amounts of protein contribute to overall intake. However, for significant protein intake, it is more effective to choose lean meats, legumes, dairy, or other protein-rich foods.

How to eat it

Oreo cookies are typically consumed as a sweet snack or dessert in the American diet. They are often enjoyed on their own, with milk, or as an ingredient in various desserts like milkshakes, cakes, and pies. Due to their high calorie and sugar content, they are generally considered an occasional treat rather than a staple food. Portion control is key when incorporating them into a balanced eating pattern.

Practice mindful eating by savoring a single serving (3 cookies) to enjoy the taste without overconsumption.
Pair Oreos with a glass of milk to add some protein and calcium, which can slightly balance the snack's nutritional profile.
Consider using crushed Oreos sparingly as a topping for fruit or yogurt to add flavor and texture without consuming a full serving.
Store Oreos in an airtight container at room temperature to maintain their freshness and prevent them from becoming stale.
Things to keep in mind

Due to their high content of added sugar and saturated fat, frequent consumption of Oreo cookies can contribute to an increased risk of weight gain, type 2 diabetes, and heart disease. Individuals with diabetes or those managing blood sugar levels should be particularly cautious due to the significant sugar content. There are no widely documented common allergies specific to Oreos beyond typical food allergens like wheat and soy, which are present in the product. As an ultra-processed food, they offer limited nutritional benefits compared to whole, unprocessed foods.

Swap suggestions
Good
Brownie
Score74
Good
Donut Glazed
Score71
Good
STRETCH ISLAND RASPBERRY ORIGINAL FRUIT LEATHERS, RASPBERRY
Score71
Good
STRETCH ISLAND RASPBERRY FRUIT LEATHERS, RASPBERRY
Score69
Good
SIMPLE MILLS PANCAKE & WAFFLE ALMOND FLOUR BAKING MIX, PANCAKE & WAFFLE
Score68
Good
STRETCH ISLAND STRAWBERRY FRUIT STRIPS, STRAWBERRY
Score67
Reader questions
Are Oreo cookies healthy?
No, Oreo cookies are not considered healthy. They have a FoodScore of 11/100, indicating they should be avoided. This is primarily due to their high added sugar content (37.6g per 100g) and classification as an ultra-processed food (NOVA 4). While they offer minor amounts of iron and fiber, these do not outweigh the negative nutritional aspects.
Are Oreo cookies good for weight loss?
Oreo cookies are not good for weight loss. They are calorie-dense, providing 480 calories per 100g, and high in added sugar, which can contribute to excess calorie intake without providing significant satiety. For weight loss, focusing on nutrient-dense, lower-calorie foods is generally recommended to manage calorie intake effectively.
Are Oreo cookies ultra-processed?
Yes, Oreo cookies are classified as a NOVA class 4 food, meaning they are ultra-processed. This classification indicates they are made from industrial formulations of ingredients, often containing little or no whole food, and typically include additives. This level of processing is a significant factor in their low FoodScore.
How can I reduce the amount of added sugar when eating Oreos?
To reduce added sugar intake while still enjoying Oreos, focus on strict portion control. Instead of eating multiple servings, limit yourself to the recommended serving size of 3 cookies. You can also use crushed Oreos as a small garnish on healthier desserts like fruit or plain yogurt, rather than eating them as a standalone snack, to minimize overall sugar consumption.
What are some healthier alternatives to Oreo cookies?
Healthier alternatives to Oreo cookies include whole-grain crackers with nut butter, fresh fruit with a small piece of dark chocolate, or homemade oatmeal cookies with reduced sugar. These options provide more fiber, vitamins, and minerals, and are generally less processed, offering greater nutritional value while satisfying a sweet craving.
Do Oreos contain any beneficial micronutrients?
Oreo cookies contain a notable amount of iron, providing 4.3mg per 100g, which is 24% of the Daily Value. However, they are devoid of many other essential micronutrients like calcium, magnesium, zinc, Vitamin D, B12, Folate, Vitamin C, and Vitamin A. Therefore, they are not a significant source of a broad spectrum of vitamins and minerals.

Explore more

CategoryAll sweets & desserts →Head-to-headOreo (original) vs. Brownie →Head-to-headOreo (original) vs. Donut Glazed →Head-to-headOreo (original) vs. STRETCH ISLAND RASPBERRY ORIGINAL FRUIT LEATHERS, RASPBERRY →Head-to-headOreo (original) vs. STRETCH ISLAND RASPBERRY FRUIT LEATHERS, RASPBERRY →

Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20