OREO Cookies
Introduced more than 110 years ago, the iconic OREO cookie is enjoyed in a variety of ways. Some happy snackers like to twist apart the chocolate wafers to expose the vanilla cream while others prefer to dunk the cookie in milk and savor the layers in each bite.
One serving of the classic OREO has 160 calories, 7 grams fat, 25 grams carbohydrates, and one gram of protein.
Read this guide for an in-depth overview of the nutritional information and ingredients in the popular OREO chocolate sandwich cookie.
OREO Cookie Nutritional Information
Nutritional information is based on a single serving measured as three cookies with a total net weight of 34 grams.
Daily Value
Daily Value (%DV) illustrates how much of a specific nutrient is in one serving compared to the suggested daily limit.
As shown in the table below, OREO cookies are high in added sugars.
Serving size: 3 OREO Cookies
% DAILY VALUE
Use %DV to determine if the level of nutrients in a food is low (5% or less) or high (20% or more).
|
%DV |
Level | |
|---|---|---|
|
Saturated Fat |
10% |
MED |
|
Sodium |
6% |
MED |
|
Added Sugars |
26% |
HIGH |
%DV based on 2,000 calories
Calories in OREO Cookies
Each serving of OREO chocolate sandwich cookies has 160 total calories.
Here is a summary of the calories in three OREOs by macronutrient:
Over half of the total calories are derived from carbohydrates. Dietary fat contributes about 38% of the total calories, and the remaining 5% is from protein.
OREO Cookies
% calories from fat, carbs and proteinThe summary of calories by nutrient is a rounded estimate based on the nutrition facts provided by Nabisco and labels printed on the packages purchased by Nutrition & Ingredients staff.
ESTIMATED FITNESS TIME TO BURN 160 CALORIES
Compare nutrition facts in Lu Milk Chocolate Biscuit Cookies and OREO O’s Cereal to learn what’s in packaged food products and make informed decisions about your diet plans.
Total Fat
A single serving of three OREO cookies has 7 grams of total fat, including 2 grams saturated fat.
Although two grams may not sound like a lot, keep in mind it is based on a measured serving of only three cookies.
If you eat more (or fewer) than 3 OREO cookies, the amount of total dietary fat consumed increases (or decreases) accordingly.
SUMMARY OF FAT PER SERVING
Sugars
There are 14 grams of total sugars in each serving, including 13 grams of Added Sugars.
This will not come as a surprise when you review the list of ingredients below. Sugar is listed second.
According to the U.S. FDA, “added sugars are a nutrient to get less of.” The primary reason is because added sugars deliver energy (calories) without other important nutrients such as fiber.
SUMMARY OF ADDED SUGARS
Here is a summary of the nutrition facts for OREO chocolate sandwich cookies.
Nutrition Facts
Amount per serving: 34g (3 Cookies)
Red indicates %DV is high.
|
Calories |
160 |
|
%DV | ||
|
Total Fat |
7g |
9% |
|
Saturated Fat |
2g |
10% |
|
Trans Fat |
0g | |
|
Cholesterol |
0mg |
0% |
|
Sodium |
130mg |
6% |
|
Carbohydrates |
25g |
9% |
|
Dietary Fiber |
<1g |
2% |
|
Total Sugars |
14g | |
|
Added Sugars |
13g |
26% |
|
Protein |
1g |
%DV based on a 2,000 calorie diet. Calorie needs vary and your %DV may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
Classic OREO vs Double Stuf
While OREOs have 160 calories per serving, the Double Stuf version has 140 calories per serving.
There are 25 grams of carbohydrates in the classic OREO.
Double Stuf OREOs contain 21 grams of carbs per serving. Those 4 extra grams of carbohydrates deliver about 16 additional calories per serving.
Nutrition Comparison
|
Menu Item |
Classic Oreo |
Double Stuf |
Oreo Thins |
|---|---|---|---|
|
Cookies per serving |
3 cookies |
2 cookies |
4 cookies |
|
Serving size weight |
34g |
29g |
29g |
|
Calories |
160 |
140 |
140 |
|
Dietary Fat |
7g |
7g |
6g |
|
Total Carbs |
25g |
21g |
21g |
|
Total Sugars |
14g |
13g |
12g |
One classic OREO has 53 calories. One Double Stuf OREO has 70 calories.
Calories in One Cookie
Since the serving sizes are different, it’s a good idea to compare calories per cookie rather than per serving.
Classic OREOs have less creme filling and fewer calories per cookie.
Specifically, one classic OREO cookie has 53 calorie per cookie and one Double Stuf has 70 calories per cookie.
Here is a summary of the calories in one cookie for select types of OREO sandwich cookies:
Calories in One Cookie
|
75 calories per cookie | |
|
70 calories per cookie | |
|
Traditional OREO |
53 calories per cookie |
|
53 calories per cookie | |
|
53 calories per cookie | |
|
35 calories per cookie |
PACKAGED COOKIES NUTRITION REVIEW
Fudge Covered Oreo Cookies
OREO Ingredients and Allergens
Ingredients
There are 11 main ingredients in classic OREO cookies. Sugar is listed as the second ingredient.
Here is the complete list of ingredients in an OREO chocolate sandwich cookie.
|
OREO COOKIE INGREDIENTS |
|---|
|
Unbleached Enriched Flour, Sugar, Palm Oil, Soybean and/or Canola Oil, Cocoa (processed with alkali), High Fructose Corn Syrup, Baking Soda and/or Calcium Phosphate, Salt, Soy Lecithin, Chocolate, and Artificial Flavor. |
Placement of an ingredient is important because food processors must list ingredients in order of dominance by weight.
Sugar is second only to the flour. That’s why it’s not a surprise there are 13 grams of added sugar per serving.
Change in Ingredients
When we first started reviewing the ingredients in OREO cookies (2022), the list included Cornstarch and Vanillin.
At that time, Vanillin was listed as the artificial flavor. Both of those ingredients have since been removed from the list.
The list of ingredients still includes the generic term “artificial flavor,” but we can no longer confirm which artificial flavor is used in the recipe.
Ingredients in Double Stuf
The list of ingredients in OREO Double Stuf chocolate sandwich cookies is the same as the classic OREO cookies, with one exception. Sugar is the first ingredient in Double Stuf.
Allergens
OREO cookies are made with ingredients that contain wheat and soy.
Compare the ingredients in Pepperidge Farm Toasted Marshmallow Cookies and a serving of Tate’s gluten-free chocolate chip cookies. Check the amount of added sugars before deciding which option is the best cookie for your diet.
How Do You Eat Your OREOs?
We’re not here to provide advice, or dietary tips, we simply summarize and compare and share our analysis of what’s in popular foods. And we love to hear from our readers.
Given the list of ingredients – particularly with the Double Stuf that lists sugar first – what are your thoughts for serving OREO as an after school snack?
I admit, I rarely eat packaged cookies. But, when I do snack on an OREO I start by nibbling the edge of the chocolate wafer. I whittle away the entire rim then take a full bite of both cookie wafer and cream filling.
Some people twist while others dunk. What is your favorite way to eat an OREO cookie?
Thank you for reading and sharing your thoughts in the comments section below.
Nutrition facts, prices, and ingredients are based on available information as of the date of publication. Restaurants and food manufacturers may change their recipes without notice. Check directly with the food provider for the most up-to-date information. NutritionandIngredients.com does not provide health or wellness advice or dietary recommendations. All reports and reviews published on this site are for informational purposes only. Unless otherwise stated, %DV is based on a 2,000 calorie diet. Always consult your physician for any healthcare or dietary advice.
Nutrition facts and ingredients source: OREO packaging