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.
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.
Nutritional Information
Serving Size
Nutritional information is based on a single serving measured as three cookies with a total net weight of 34 grams.
Reference to percentage daily (%DV) illustrates how much a nutrient contributes to a daily diet of 2,000 calories.
Calories in OREO Cookies
Three OREO cookies have 160 total calories.
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.
- Fat: 60 calories
- Carbs: 95 calories
- Protein: 5 calories
- Total: 160 calories
The summary of calories by nutrient is a rounded estimate based on the nutrition facts provided by Nabisco.
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.
SUMMARY OF DIETARY FAT PER SERVING
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.
SUMMARY OF TOTAL SUGARS
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.
Here is a summary of the nutrition facts for OREO chocolate sandwich cookies.
OREO Nutrition Summary
Serving Size 34g (3 cookies)
CALORIES
160TOTAL FAT
7g(9%DV)
CARBOHYDRATES
25g(9%DV)
PROTEIN
1g| Saturated Fat | 2g (10%DV) |
| Trans Fat | 0g |
| Cholesterol | 0mg (0%DV) |
| Sodium | 130mg (6%DV) |
| Dietary Fiber | <1g (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.
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. 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.
Calories in One Cookie
The serving sizes are different, so I did a quick comparison to check calories per cookie. Divide total calories by the number of cookies in each serving. As expected, classic OREOs (with less creme filling) have fewer calories per cookie.
Specifically, one classic OREO cookie has 53 calorie per cookie and one Double Stuf has 70 calories per cookie.
OREO Ingredients and Allergens
There are 11 main ingredients in classic OREO cookies. Sugar is listed as 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.
Ingredients
Here is the complete list of ingredients in an OREO chocolate sandwich 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 (leavening agent), Salt, Soy Lecithin, Chocolate, and Artificial Flavor.
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.
Compare Nutrition Facts: Gluten-Free OREO 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. Sugar is the first ingredient in Double Stuf.
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
