Nutrition and Calories in Nabisco 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.
We know there are many different ways to enjoy this sweet treat. Now let’s learn about the nutrition and calories in OREO cookies.
Today we review the classic OREO, which has 160 calories, 7 grams fat, 25 grams carbohydrates, and one gram of protein per serving of 3 cookies. We also include a nutritional comparison to the famed Double Stuf.
Let’s take an in-depth look at the nutritional content, including nutrients that comprise the calories, and the ingredients.
Nutritional Information
Here is a summary of the nutrition facts for OREO chocolate sandwich cookies. The information is based on a single serving, which is measured as three cookies with a net weight of 34 grams.
Nutrition Summary: OREO
Serving Size 34g (3 cookies)
CALORIES
160TOTAL FAT
7g(11%DV)
CARBOHYDRATES
25g(9%DV)
PROTEIN
1g(2%DV)
| Saturated Fat | 2g (10%DV) |
| Trans Fat | 0g |
| Cholesterol | 0mg (0%DV) |
| Sodium | 130mg (6%DV) |
| Dietary Fiber | 0.5g (2%DV) |
| Total Sugars | 14g |
| Added Sugars | 14g (28%DV) |
%DV (Percent Daily Values) are based on a 2,000 calorie diet. Calorie needs vary and your daily value may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
For comparison purposes, here is a summary of the nutrition facts for Double Stuf OREO sandwich cookies. The serving size for Double Stuf OREOs is only two cookies with a total weight of 29 grams.
Nutrition Summary: Double Stuf
Serving Size 29g (2 cookies)
CALORIES
140TOTAL FAT
7g(9%DV)
CARBOHYDRATES
21g(8%DV)
PROTEIN
<1g(0%DV)
| Saturated Fat | 2.5g (13%DV) |
| Trans Fat | 0g |
| Cholesterol | 0mg (0%DV) |
| Sodium | 90mg (4%DV) |
| Dietary Fiber | 0g (0%DV) |
| Total Sugars | 13g |
| Added Sugars | 13g (26%DV) |
%DV (Percent Daily Values) are based on a 2,000 calorie diet. Calorie needs vary and your daily value may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
Calories and Nutrients
Calories in OREO Chocolate Sandwich Cookies
First, we’ll review the classic OREO.
Each serving (34 grams) contains 160 total calories. Carbohydrates make up the majority (nearly 60%) of total calories. The 7 grams of fat contribute approximately 60 calories, and the balance of calories is from one gram of protein.
- Fat: 60 calories
- Carbs: 95 calories
- Protein: 5 calories
- Total: 160 calories
Classic OREO vs Double Stuf
So I did a quick comparison to check if a single cookie is similar in calories. Divide total calories per serving by the number of cookies in each serving. As expected (with less creme filling), classic OREOs have fewer calories per cookie.
Specifically, classic OREO cookies have 53 calories per cookie. The Double Stuf has 70 calories per cookie.
There are 25 grams of carbohydrates in the classic OREO. The Double Stuf contains 21 grams of carbs per serving. Those 4 extra grams of carbohydrates are equal to about 16 additional calories per serving.
The caloric breakout by nutrient is a rounded estimate based on the nutrition facts label printed on the various packages of OREO Cookies and Double Stuf Cookies.
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, it’s worth noting because this is based on a measured serving of only three cookies.
If you eat more (or less) than 3 OREO cookies, the amount of total dietary fat consumed increases (or decreases) accordingly.
Sugars
There are 14 grams of total sugars in each serving. Moreover, all of the sugars are 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.
Ingredients
Ingredients in OREO Cookies
There are 11 main ingredients in classic OREO cookies. As mentioned above, sugar is the second ingredient.
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 14 grams of added sugar per serving.
Here is the complete list of ingredients in an OREO chocolate sandwich cookie.
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.
Related reading: Nutrition and Ingredients in OREO Gluten-Free Cookies
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. The only difference is that Sugar is the first ingredient in Double Stuf.
U.S. FDA requires that packaged food “ingredients are listed in descending order of predominance by weight.” In general terms, that means the food contains more of the first ingredient on the list than the last ingredient.
With that in mind, what do you think of a snack that has sugar listed as the first ingredient? Now, I know these are sweet cookies so it’s not a surprise. But, it does give me pause when selecting what to put in my grocery cart.
Allergens
OREO cookies are made with ingredients that contain wheat and soy.
Check the Ingredients: Pepperidge Farm Toasted Marshmallow Cookies
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.
Compare Nutrition Facts: Tate’s Gluten-Free Chocolate Chip Cookies
Ingredients, allergens, and nutrition facts are based on available information as of the date this article was published and/or updated. Restaurants and food manufacturers may change their recipes without notice. Check directly with the food provider for the most accurate and up-to-date information. NutritionandIngredients.com does not provide health or wellness advice or dietary recommendations. Our aim is to research commercially processed food and publish articles for informational purposes only. Unless otherwise stated, % Daily Value is based on 2,000 calories per day, but calorie needs vary by individual. Always consult your physician for any healthcare or dietary advice.
Nutrition facts and ingredients source: OREO packaging
