Oreos — Nutrients, Health Benefits, and Shopping Tips

Oreos photo

Roxana Grabowska

May 22, 2025

A popular snack, Oreos are known for their distinctive black and white appearance. Dive into the history of Oreos, discover different ways to enjoy them beyond just snacking, and understand the nutritional content of these iconic cookies.

Nutrition facts

Check the detailed nutritional values of oreos, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 471 kcal

Nutrients per 100 g% Daily Value*
Carbs69 g25.09%
Fiber2 g7.14%
Sugars39 g78%
Glycemic Index60 -
Protein5 g10%
Sodium421 mg18.3%
Total Fat21 26.92%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Did you know?

😋
Oreos are one of the best-selling cookies in the United States. They don't contain any animal-derived ingredients, making them 'accidentally' vegan.
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Keep Oreos in an airtight container in a cool, dry location. They can remain fresh for 6-9 months when stored properly. The typical Oreos shelf life is influenced by storage conditions—exposure to heat, moisture, or air can shorten their freshness. For best quality, always check the expiration date on the package and avoid storing them in humid areas.

Health benefits

Understand how Oreos, when enjoyed occasionally, can be a sweet treat that fits into a balanced approach to well-being and satisfaction.
  • Provides quick energy from carbohydrates and sugars, making them a source of immediate fuel.
  • Enhances mood and satisfaction as an occasional treat, contributing to emotional well-being.
  • Encourages social bonding when shared during gatherings, celebrations, and social events.

To change your eating habits, change your grocery list

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Health risks

Acknowledge the potential issues associated with oreos.
  • High sugar content which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
  • High fat content particularly in varieties made with palm oil or hydrogenated fats, which can raise cholesterol levels and increase the risk of heart disease.
  • High calorie content which can contribute to weight gain if consumed frequently or in large quantities.
  • Potential for artificial additives such as preservatives, flavorings, or colorings in Oreos, which may cause adverse reactions in sensitive individuals.

How to choose oreos

A package of Oreos should have cookies that are intact with a consistent black color and a clean, white cream filling. The filling should be evenly distributed between the cookie layers.

Packages where the cookies are broken or the cream appears smeared should be avoided, as this can indicate mishandling or staleness. Oreos that have a stale smell or a hard texture should also be avoided, as they will not provide the optimal snacking experience.

For those curious about what's inside, Oreos nutrition facts reveal that each cookie contains approximately 53 calories, depending on the variety. The Oreos ingredients list typically includes sugar, unbleached enriched flour, palm and/or canola oil, cocoa (processed with alkali), leavening agents, soy lecithin, and artificial flavor. Knowing the Oreos calories per cookie can help consumers manage portions while enjoying this popular treat in moderation.

How to choose oreos

How to store oreos

Oreos should be kept in a sealed container at room temperature to maintain their freshness and crispness. Store them in a cool, dry area away from direct sunlight. When stored correctly, Oreos can remain fresh for up to 6-9 months.

When exposed to air, Oreos may become stale. Steer clear of humid conditions since they can absorb moisture and lose their desirable crunch. Always make sure the container is securely closed to preserve their quality and taste.

✅ Extra Tip

To keep Oreos crisp for longer, consider placing a piece of bread in the airtight container with them; the bread will absorb excess moisture, helping to maintain the cookies' crunch.

How long do they last?

Oreos can last for 6-9 months when stored in an airtight container in a cool, dry place. For the best quality, consume them within this time frame.

What to do with leftovers?

Leftover Oreos can be used in a variety of sweet and indulgent dishes. Crush them and use as a crust for cheesecakes or pies, where their chocolatey flavor adds richness. Oreos are also great when mixed into ice cream or milkshakes, adding a crunchy texture and cookies and cream flavor.

Use crushed Oreos as a topping for yogurt, oatmeal, or smoothie bowls, or mix them into baked goods like brownies, cookies, or cupcakes for added texture and flavor. If you have a lot of Oreos, consider making a batch of Oreo truffles by mixing crushed cookies with cream cheese, then rolling into balls and dipping in chocolate. Oreos can also be layered with whipped cream and pudding to create a cookies and cream parfait or used as a topping for pancakes or waffles. For a quick snack, dip Oreos in milk or enjoy them on their own.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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Learn more about oreos

Are Oreos vegan?

Oreos do not contain animal-derived ingredients, but they may be processed in facilities that handle dairy, which could lead to cross-contamination. While some consider them vegan-friendly, they are not certified vegan.

Are Oreos gluten-free?

Regular Oreos are not gluten-free, as they contain wheat flour. However, there are gluten-free versions available, labeled as "Gluten-free Oreos."

Are Oreos dairy-free?

Yes, Oreos do not contain dairy ingredients, but they may come into contact with dairy during manufacturing. Those with severe dairy allergies should check the packaging for cross-contamination warnings.

Are Oreos halal?

Oreos do not contain explicitly haram ingredients, but they are not officially certified halal in some countries. It is best to check local product packaging or the manufacturer’s website for certification details.

Are Oreos nut-free?

Oreos do not contain nuts as an ingredient, but they may be produced in facilities that process nuts. Always check the packaging if you have a severe nut allergy.

Are Oreos kosher?

Yes, in many regions, Oreos are certified kosher. However, certification may vary by country, so checking the packaging for a kosher symbol is recommended.

Are Oreos peanut-free?

Oreos do not contain peanuts as an ingredient, but they may be processed in facilities that handle peanuts. Always verify allergen warnings on the packaging.

Can Oreos cause constipation?

Oreos are low in fiber and high in sugar and processed ingredients, which can contribute to constipation if consumed in excess. A balanced diet with fiber-rich foods helps maintain regular digestion.

Can Oreos cause diarrhea?

Eating too many Oreos, especially for those sensitive to processed foods, artificial sweeteners, or high sugar intake, can lead to digestive discomfort or diarrhea. Moderation is key to avoiding stomach issues.

Are Oreos healthy?

Oreos are considered a treat and not a health food. They are high in sugar, contain processed ingredients, and offer minimal nutritional value. While they can be enjoyed occasionally, they are not part of a balanced diet.

Are Oreos vegetarian?

Yes, Oreos are vegetarian as they do not contain meat, gelatin, or animal-derived enzymes. However, they are not certified vegetarian in all countries, so it's best to check local labeling if needed.

Are Oreos keto?

No, Oreos are not keto-friendly. They are high in carbohydrates and sugar, which are not compatible with a ketogenic diet that requires very low carb intake.

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