Let's be clear here: saying one Oreo is healthier than another is sort of like saying one war wasn't as bad as a different armed conflict.
So agrees Kristen Carli, RD, a Registered Dietitian Nutritionist and the owner of Camelback Nutrition & Wellness in Phoenix, Ariz. "While vegan and now available in gluten-free options, Oreos are not by any means healthy," she says. "They are delicious but should be eaten in moderation, no matter the kind."
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That all noted, there is a time and place for a little stack of Oreos beside that glass of milk or mug of hot chocolate, so you might as well have the facts when it comes to these classic cookies. Some Oreos are actually significantly lower in saturated fat, sugar, and sodium than others, and the "healthier" options may come as something of a surprise.
For example, which do you think would be the healthier Oreo choice: Chocolate Peanut Butter Pie Oreos or Gluten-Free Oreos? Read on to find out! (OK, it's the Chocolate Peanut Butter Pie option—but do read on from some major surprises!)
We have ranked all the most popular types of Oreos from the absolute unhealthiest to healthiest based on nutrition facts. And when several cookie types had a nearly identical nutrition panel, we weighed their overall flavor to break the tie. Here's how they've measured up. And for more, don't miss
Fudge Covered Oreo
37 gram serving: 180 calories, 9 g fat, 5 g saturated fat, 17 g sugar, 105 mg sodium
Not a surprise, really, that a cookie coated in additional chocolate fudge is about the least healthy Oreo you can get, is it? This variety has the most saturated fat of any Oreo on the list.
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Brookie-O Oreo
29 gram serving: 180 calories, 9 g fat, 3 g saturated fat, 17 g sugar, 95 mg sodium
Named for the brownies and cookie dough that inspired its filling, the limited edition Brookie-O is one nutrition and wellness enthusiasts will not miss when it runs its course. It's fatty, packed with sugar, and loaded with calories.
Mega Stuf Oreo
36 gram serving: 180 calories, 9 g fat, 3 g saturated fat, 17 g sugar, 90 mg sodium
The Mega Stuf Oreo isn't mega healthy—and no one's shocked. Laden with that famed Oreo crème, these cookies are also loaded with sugar and fat.
Classic Oreo
34 gram serving: 160 calories, 7 g fat, 2 g saturated fat, 14 g sugar, 135 mg sodium
The classic Oreo, the cookie that started it all, is actually one that you should avoid, at least health-wise. It's high in sugar, pretty well loaded with fat, and has more sodium than most.
Gluten Free Oreo
34 gram serving: 160 calories, 7 g fat, 2 g saturated fat, 14 g sugar, 130 mg sodium
"If you have celiac disease, the gluten-free kind can be a fun treat," says dietitian Kristen Carli, but don't think of them as a healthy one. They almost match the classic Oreo in fat, sugar, and sodium content.
Golden Oreo
34 gram serving: 170 calories, 7 g fat, 2 g saturated fat, 12 g sugar, 120 mg sodium
Golden Oreos actually have a few more calories than classic Oreos per serving, and they match them in fats, but they have less sugar and less sodium, so they're slightly better.
Double Stuf Oreo
29 gram serving: 140 calories, 7 g fat, 2 g saturated fat, 13 g sugar, 90 mg sodium
Contrary to what you may expect, Double Stuf Oreos are healthier than classic Oreos on a serving basis. They have fewer calories, less sugar, and a lot less sodium.
Golden Double Stuf Oreo
29 gram serving: 150 calories, 7 g fat, 2 g saturated fat, 12 g sugar, 80 mg sodium
In keeping with Double Stuf Oreos being healthier than classic Oreos, so too are Golden Double Stufs the better choice over regular Golden Oreos, when you are considering the nutritional values.
Caramel Coconut Oreo
29 gram serving: 140 calories, 7 g fat, 2.5 g saturated fat, 13 g sugar, 90 mg sodium
These Caramel Coconut Oreos are on the lower end for calories when compared to most other Oreos, which is impressive considering they are huge on flavor.
Gluten Free Double Stuf Oreo
29 gram serving: 140 calories, 7 g fat, 2 g saturated fat, 13 g sugar, 85 mg sodium
These Gluten Free Double Stuf Oreos are a close tie with Golden Double Stufs: they have fewer calories and less sodium, but a bit more sugar. They "win" thanks to the lack of gluten, which means everyone can enjoy them.
Mint Oreo
29 gram Serving: 140 calories, 7 g fat, 2 g saturated fat, 13 g sugar, 85 mg sodium
Low in sodium but not low in sugar or fat, these Mint Oreos are one of many Oreo cookies with a very similar nutrition panel. They fall into the mid tier of "not the worst" but "not the best," either.
Birthday Cake Oreo
29 gram serving: 140 calories, 7 g fat, 2 g saturated fat, 13 g sugar, 85 mg sodium
The Birthday Cake Oreo has the exact same nutrition panel as the Mint Oreo; it's further along on the list simply because one would usually expect it to be a far less healthy choice than a mint cookie.
Lemon Oreo
29 gram serving: 140 calories, 7 g fat, 2 g saturated fat, 12 g sugar, 75 mg sodium
These uniquely flavored Oreos are almost the best of the bunch when it comes to the low sodium content, but they are near the middle in terms of fat.
Fudge Covered Dark Chocolate Oreo
24 gram serving: 120 calories, 7 g fat, 4 g saturated fat, 12 g sugar, 55 mg sodium
While very low in sodium (for the category), these Fudge Covered Dark Chocolate Oreos are pretty high in saturated fat, which is why they are in the middle of the list.
Dark Chocolate Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 12 g sugar, 120 mg sodium
When we start to get to the lower end of the Oreo spectrum in terms of fat and sugar content, the cookies start being on the higher end of the sodium spectrum.
Salted Caramel Brownie Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 13 g sugar, 150 mg sodium
As you may expect given the "Salted" in the name, these Oreos are quite high in sodium. But as they match many other Oreos in other nutritional values and are hugely flavorful, they still get good marks.
Chocolate Marshmallow Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 13 g sugar, 90 mg sodium
Another surprise: Chocolate Marshmallow Oreos are a good deal healthier than classic Oreos. Go figure, but that's the case—they "beat" the OG cookie in every nutritional category.
Chocolate Creme Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 13 g sugar, 85 mg sodium
These chocolate-laden Oreos are on par with many other options in terms of calories, fats, and sugars, but they are very low in sodium, so they're a reasonably better option.
Java Chip Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 13 g sugar, 90 mg sodium
Almost an exact match with the nutritional stats of the Chocolate Creme Oreo, these cookies score a better spot on the list because of their complex flavor alone—they're really no healthier.
Carrot Cake Oreo
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 13 g sugar, 65 mg sodium
Carrot Cake Oreos are almost as low as it goes in terms of sodium. And they are a flavorful match to all the other options in the six grams of fat (and two grams of saturated fat) range.
Oreo Thins
29 gram serving: 140 calories, 6 g fat, 2 g saturated fat, 12 g sugar, 95 mg sodium
On a per-cookie basis, Oreo Thins are a good healthy choice; on a per serving size basis, however, they are just about a tie with several other cookies the brand offers.
Chocolate Hazelnut Oreo
29 gram serving: 140 calories, 6 g fat, 1.5 g saturated fat, 11 g sugar, 90 mg sodium
Nutella fans rejoice, because this hazelnut flavored Oreo will scratch that itch and with less saturated fat, less sugar, and less sodium than you'll find in most other Oreos.
Chocolate Chip Peanut Butter Pie Oreo
29 gram serving: 140 calories, 6 g fat, 1.5 g saturated fat, 11 g sugar, 90 mg sodium
It is indeed hard to believe that a cookie named after a pie is in fact nearly the healthiest choice of Oreo, but the nutritional panel doesn't lie, and it is.
Peanut Butter
29 gram serving: 140 calories, 6 g fat, 1.5 g saturated fat, 10 g sugar, 125 mg sodium
Leave it to good old peanut butter to make a flavor-packed yet lower sugar cookie. These Oreos aren't the lowest in sodium, but their stats for calories, fats, and sugars can't be beaten.
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