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Oreo Calories
Popular chocolate sandwich cookie with sweet cream filling
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
3 piece (medium) of Oreo (34 g) has 163 calories. That works out to 480 calories per 100 g. It contains 24.7 g of carbs, 1.6 g of protein, 6.6 g of fat and 0.9 g of fiber. Its 1.3 mg of Iron covers 7% of the Daily Value. Its glycemic index is 60 (high), so it raises blood sugar quickly.
What is Oreo?
Oreo is an American sandwich cookie made with two dark cocoa-flavoured biscuits and a sweet cream filling. The biscuits are crisp and slightly crumbly, while the smooth centre gives each bite a rich, sweet contrast. It is commonly enjoyed with a glass of milk or as a snack, and crushed Oreos are also used in cheesecakes, ice cream and other desserts. In many places, including the UK and elsewhere, it is an easy-to-find packaged treat for sharing or packing for a snack.
Its nutrition is mainly made up of carbohydrates and fat, with comparatively little protein or fibre. For a less-heavy snack, try a smaller portion alongside fresh fruit rather than adding it to another sweet dessert.
Oreo Nutrition Facts
Selected: 100 g
480
KCAL / 100G
Carbs
72.6g
· 26% DV
Protein
4.7g
· 9% DV
Fat
19.5g
· 25% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 4% · Fat 36%
Oreo Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B2
0.13mg · 10% DV
B3
1.1mg · 7% DV
Biotin
1.2µg · 4% DV
Minerals
Iron
4mg · 22% DV
Sodium
370mg · 16% DV
Phosphorus
67mg · 10% DV
Magnesium
36mg · 9% DV
How Nutritious Is Oreo?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Oreo Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oreo
To burn the 480 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Oreo Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oreo Contain Allergens?
Contains these allergens:
Which Diets Is Oreo Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oreo Fat Profile
SATURATED
6.6g
MONOUNSATURATED
6.8g
POLYUNSATURATED
3g
Omega 6:3 ratio 260:1
Above the ideal 4:1 (260:1).
Compare Oreo
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Frequently Asked Questions About Oreo
Are Oreos vegan?
Some Oreo varieties are made without dairy ingredients, but recipes differ by country and product. They may also be made on equipment that handles milk, so check the specific package if you avoid animal ingredients strictly.
Are Oreos halal?
Oreo’s halal status depends on the country, recipe, and local certification. There is no single answer for every Oreo product worldwide; look for a halal certification on the package sold in your market.
Can dogs eat Oreos?
No, Oreos are not a suitable treat for dogs. They contain cocoa and plenty of sugar and fat, and offer dogs no useful nutritional benefit; keep the cookies out of reach and contact a veterinarian if your dog eats a large amount.
Are Oreos made with real chocolate?
No, classic Oreos are cocoa-flavored sandwich cookies, not cookies coated in or made from a solid chocolate layer. Their dark biscuits get their chocolate-like taste from cocoa.
What is Oreo filling made of?
Oreo filling is a sweet, creamy mixture made mainly with sugar and vegetable oil, along with flavorings and other ingredients. The exact recipe can vary between countries and Oreo varieties.
Why do people dunk Oreos in milk?
Dunking softens the crisp biscuit and adds a milky taste that many people enjoy with Oreo’s sweet filling. It is a popular way to eat Oreos, but leaving one submerged too long can make it fall apart.
How should you store Oreos after opening?
Keep opened Oreos in an airtight container in a cool, dry place. Exposure to moisture makes the biscuits lose their crisp texture, and the package’s date remains a useful guide for freshness.
Can you freeze Oreos?
Yes, you can freeze Oreos in a tightly sealed freezer-safe container or bag. Let them come to room temperature while still sealed to reduce condensation, which can soften the biscuits.
Do Oreos contain caffeine?
Yes, Oreos contain a small amount of caffeine because their biscuits contain cocoa. They are not a major caffeine source, but the amount can vary with the recipe and serving size.
Are Oreos and Hydrox the same cookie?
No, Oreos and Hydrox are separate sandwich-cookie brands, although both have chocolate-flavored biscuits and a sweet filling. Hydrox appeared first, and the two products have their own recipes and flavor profiles.
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Nutrition data compiled from USDA FoodData Central and scientific sources.