Oreo: Calories, Nutrition Facts, and Health Benefits (2026)
3 Oreo cookies has 163 calories, 0.9 g fiber and 0 mg vitamin C. Full oreo nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Oreo cookies contain 163 calories per 3 cookies (34 g), with 1.5 g of protein, 24.1 g of carbohydrates, and 12.9 g of sugar. Each serving also provides 0.9 g of fiber and 6.8 g of fat, including 2.2 g of saturated fat. The glycemic index is about 64, indicating a moderate impact on blood sugar levels.
This page provides a comprehensive overview of Oreo nutrition, detailing the calorie content and macronutrient profile per serving. Additionally, it explores the cookie's health implications and how it compares to other sweet treats.
Oreo Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table outlines the key nutritional components of Oreo cookies per serving and per 100 g.
Values are for 3 cookies (34 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 163 | 480 | 8% |
| Protein | 1.5 g | 4.5 g | 3% |
| Carbohydrates | 24.1 g | 71.0 g | 9% |
| Fiber | 0.9 g | 2.6 g | 3% |
| Sugar | 12.9 g | 38.0 g | - |
| Fat | 6.8 g | 20.0 g | 9% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 27 mg | 80 mg | 1% |
| Saturated Fat | 2.2 g | 6.5 g | 11% |
| Sodium | 119 mg | 350 mg | 5% |
About 59% of oreo calories come from carbohydrates, 4% from protein and 37% from fat.
Oreo by Health Goal
The by-goal ratings section evaluates how Oreo cookies align with various dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 163 calories per serving; calorie-dense at 480 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Fair | Glycemic load of about 15 per serving |
| Immunity | Fair | Not a significant source of immune-supporting nutrients |
| Digestion | Fair | Very low in fiber |
| Heart health | Fair | Processed, with saturated fat and sodium; best eaten occasionally |
| Muscle gain | Fair | Low in protein (1.5 g per serving) |
Oreo and Blood Sugar
Glycemic index: 64. Glycemic load: 15 per serving.
Oreo has a glycemic index of about 64 and a glycemic load of around 15 per serving. Eating it with protein, fat or fiber slows the rise.
How Oreo Compares to Other Sweets and Treats
The comparison table highlights how Oreo cookies stack up against other popular sweets and treats.
| Sweet (per 100 g) | Calories | Sugar (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Oreo | 480 | 38.0 | 20.0 | 4.5 |
| Milk Chocolate | 535 | 51.5 | 29.7 | 7.6 |
| Ice Cream | 207 | 21.0 | 11.0 | 3.5 |
| Gummy Bears | 325 | 47.0 | 0.2 | 6.9 |
Oreo Myths, Checked
Oreos are accidentally vegan, so they are healthy , Misleading. Being vegan does not change that Oreos are refined flour, sugar and oil.
The filling is the unhealthy part , Misleading. Most of the sugar and calories come from the whole cookie, not just the cream.
How to Track Oreo
Treats like oreo are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log oreo accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 3 Oreo cookies?
Three Oreo cookies contain 163 calories. This calorie count is based on a serving size of 34 g, making it a moderate treat in terms of energy density.
Is oreo good for weight loss?
Oreo cookies are not typically recommended for weight loss due to their high sugar and fat content. Consuming them in moderation may be acceptable within a balanced diet, but they should not be a primary snack choice.
Can people with diabetes eat oreo?
People with diabetes can consume Oreo cookies, but portion control is essential. The glycemic index of about 64 indicates a moderate impact on blood sugar, so it's important to monitor overall carbohydrate intake.
How much protein is in oreo?
Each serving of Oreo cookies contains 1.5 g of protein. This amount is relatively low compared to other snacks that are higher in protein, such as nuts or yogurt.
Is oreo high in sugar?
Oreo cookies contain 12.9 g of sugar per serving. This sugar content is significant, especially when considering daily intake recommendations for added sugars.
How many calories are in an Oreo?
An individual Oreo cookie has approximately 54 calories. This value is derived from dividing the total calories in a serving by the number of cookies.
Key Takeaways
- Oreo cookies provide 163 calories per 3 cookies (34 g).
- Each serving contains 1.5 g of protein and 12.9 g of sugar.
- Oreo cookies have a glycemic index of about 64.
- Each serving includes 0.9 g of fiber and 6.8 g of fat.
- Oreo cookies are notable for their refined flour and sugar content.
- Moderation is key for those with dietary restrictions or health goals.
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