sweet · Serving 3 cookies
Oreo (original)
Oreo cookies score 11/100, earning an "Avoid" rating. This is primarily due to high levels of added sugar and its ultra-processed nature, despite some fiber and iron.
11
Avoid
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Fiber (2.4g)+2
- Micronutrients (Iron)+2
What brings the score down
Penalties- Added sugar (37.6g)-25
- Saturated fat (5.3g)-4
- Sodium (435mg)-1
- Ultra-processed (NOVA 4)-10
- Concentrated ultra-processed fat-3
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 480 kcal | — |
| Total fat | 20 g | 26% |
| Saturated fat | 5.3 g | 27% |
| Trans fat | 0 g | — |
| Fiber | 2.4 g | 9% |
| Protein | 4.7 g | 9% |
| Added sugar | 37.6 g | 75% |
| Sodium | 435 mg | 19% |
| Potassium | 130 mg | 3% |
| Calcium | 0 mg | 0% |
| Iron | 4.3 mg | 24% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0 mg | 0% |
| Vitamin A | 0 % | 0% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 0 % | 0% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 0 % | 0% |
| Folate | 0 % | 0% |
| Riboflavin | 0 % | 0% |
| Omega-3 | 0 g | — |
Ingredients: Unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), sugar, palm and/or canola oil, cocoa (processed with alkali), high fructose corn syrup, leavening, salt, soy lecithin, chocolate, artificial flavor
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Are Oreos good for weight loss?
- Oreos are not ideal for weight loss. They are calorie-dense and high in added sugar (37.6g per 100g), which can contribute to excess calorie intake without providing much satiety.
- Are Oreos good for people with diabetes?
- Oreos are not recommended for people with diabetes due to their very high added sugar content (37.6g per 100g), which can significantly impact blood sugar levels.
- Are Oreos ultra-processed?
- Yes, Oreos are classified as NOVA Class 4, indicating they are ultra-processed. This means they are made with industrial ingredients and processes, often containing high levels of added sugar, unhealthy fats, and sodium.
- Are Oreos a good source of fiber?
- While Oreos do contain a small amount of fiber (2.4g per 100g), they are not considered a good source. The high added sugar content outweighs any potential benefits from this minimal fiber.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.