Oreo cookies score 11/100, indicating they should be avoided for regular consumption due to their high content of added sugar and ultra-processed nature.
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 significant amount.
They provide 4.3mg of iron per 100g, contributing 24% of the Daily Value.
Each 100g serving has 480 calories and 20g of total fat.
Sodium content is 435mg per 100g, which is moderately high.
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 low FoodScore of 11/100, primarily driven by significant penalties. The most substantial penalty comes from its high added sugar content, with 37.6g per 100g, leading to a -25 point deduction. As an ultra-processed food (NOVA class 4), it incurs a further -10 point penalty, reflecting dietary guidelines that recommend limiting such items. The saturated fat content of 5.3g per 100g also contributes a -4 point penalty, and its sodium content of 435mg adds a minor -1 point deduction. Additionally, the presence of concentrated ultra-processed fat results in a -3 point penalty. On the positive side, it receives small bonuses: +2 points for its 2.4g of fiber and another +2 points for its iron content, which provides 24% of the Daily Value. To achieve a higher score, Oreo cookies would need a drastic reduction in added sugar, saturated fat, and processing level, along with an increase in beneficial nutrients like fiber, protein, and essential vitamins and minerals.
Health benefits
What the nutrients in oreo (original) actually do for you, grounded in established dietary science.
Supports Iron Intake
While not a primary health food, Oreo cookies do contribute to dietary iron intake. Iron is an essential mineral vital for oxygen transport in the blood, energy production, and overall cellular function. A 100g serving of Oreo cookies provides 4.3mg of iron, which accounts for 24% of the Daily Value. This can be a notable contribution for individuals who may struggle to meet their iron needs, though it's important to consider the overall nutritional profile of the food. Relying on ultra-processed foods for iron is not recommended as a primary strategy, given the high levels of less desirable components.
Provides a Small Amount of Fiber
Oreo cookies contain a small amount of dietary fiber, with 2.4g per 100g. Fiber is crucial for digestive health, helping to maintain bowel regularity and contributing to satiety. While this amount is not substantial enough to make it a significant source of fiber, it does offer a minor contribution. Dietary guidelines emphasize increasing fiber intake from whole, unprocessed foods like fruits, vegetables, and whole grains. The fiber in Oreo cookies does not offset the high levels of added sugar and saturated fat present in the product.
Source of Calories for Energy
Oreo cookies are calorie-dense, providing 480 calories per 100g. Calories are the body's primary source of energy, fueling all bodily functions from basic metabolism to physical activity. For individuals needing a quick energy boost, or those with very high caloric needs, foods like Oreos can provide a concentrated source of energy. However, these calories come primarily from added sugars and fats, offering minimal other essential nutrients. Prioritizing nutrient-dense calorie sources is generally recommended for sustained energy and overall health.
Contains Some Protein
Oreo cookies offer a modest amount of protein, with 4.7g per 100g. Protein is an essential macronutrient vital for muscle repair, growth, and maintenance, as well as for enzyme production and hormone regulation. While this amount is not high enough to consider Oreos a significant protein source, it does contribute to daily protein intake. Most dietary guidelines recommend obtaining protein from lean meats, legumes, nuts, and dairy, which offer a more complete nutritional profile without the high levels of added sugar and saturated fat found in ultra-processed snacks.
Oreo cookies score 11/100, indicating they should be avoided for regular consumption due to their high content of added sugar and ultra-processed nature.
How to eat it
Oreo cookies are typically consumed as a dessert or snack food in the American diet. They are often eaten plain, dipped in milk, or used as an ingredient in other sweet preparations like milkshakes, cakes, and ice cream. Due to their high calorie and sugar content, they are generally considered an occasional treat rather than a regular dietary staple. Portion control is key when incorporating such foods into a balanced eating pattern.
Practice mindful eating by enjoying a small portion, such as the recommended 3-cookie serving, rather than eating directly from the package.
Pair Oreos with a nutrient-dense food like a glass of milk or a piece of fruit to add some nutritional balance to your snack.
Use Oreos as an ingredient in homemade desserts where you can control other components, potentially reducing overall sugar in the recipe.
Things to keep in mind
There are no widely documented specific allergies to Oreo cookies beyond common food allergens that may be present, such as wheat and soy. Individuals with celiac disease or gluten sensitivity should avoid original Oreos due to the wheat content. For those with diabetes or blood sugar management concerns, the high added sugar content (37.6g per 100g) means they should be consumed with extreme caution and in very small quantities, if at all. The high calorie and fat content also means that excessive consumption can contribute to weight gain if not balanced with overall dietary intake and physical activity.
No, Oreo cookies are not considered healthy. They score 11/100 on FoodScore, indicating they should be avoided for regular consumption. This is primarily due to their high added sugar content (37.6g per 100g) and their classification as an ultra-processed food (NOVA class 4).
Are Oreo cookies good for weight loss?
Oreo cookies are not good for weight loss. With 480 calories per 100g and high levels of added sugar and fat, they are calorie-dense and offer little satiety for their caloric contribution. Regular consumption can easily lead to a caloric surplus, hindering weight loss efforts.
Are Oreo cookies ultra-processed?
Yes, Oreo cookies are classified as an ultra-processed food (NOVA class 4). This means they are made from industrial formulations typically containing many ingredients, including flavorings, colorings, and other additives, and are generally high in added sugar, unhealthy fats, and sodium.
What are some healthier alternatives to Oreo cookies?
Healthier alternatives to Oreo cookies include whole fruits, a small handful of nuts, plain yogurt with berries, or homemade baked goods made with whole grains and less added sugar. These options provide more beneficial nutrients like fiber, vitamins, and minerals.
Do Oreo cookies provide any essential nutrients?
Oreo cookies provide a small amount of iron, contributing 24% of the Daily Value per 100g, and 2.4g of fiber. However, they are largely devoid of other essential vitamins and minerals, and their nutritional benefits are outweighed by their high content of added sugar and saturated fat.
How much added sugar is in Oreo cookies?
A 100g serving of Oreo cookies contains 37.6g of added sugar. This is a significant amount, contributing to the product's low FoodScore and making it a food to be consumed sparingly according to dietary guidelines for added sugar intake.