How many calories are in an Oreo?
Two Oreos weigh 22 g and carry 105 calories. Per 100 g the cookie runs 476 calories, which is dense even for the snack aisle, because the creme is mostly sugar and fat. The pack's own serving is three cookies, 33 g, 157 calories. Small cookie, quick math.
You'd need to walk about 21 minutes to burn the 105 calories in two cookies (22 g).
How long does it take to burn off Oreos?
Two cookies (22 g) is 105 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 105 kcal |
|---|---|
| Walking, brisk | 21 min |
| Cycling, moderate | 13 min |
| Swimming, moderate | 15 min |
| Jogging | 12 min |
| Weight training, moderate | 23 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (22 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Oreo quick facts
- US servings, from one cookie to a stack of three
- Mint cookies, cones, pie and the McFlurry
- Sodium outruns protein here
- How does an Oreo compare?
- Most popular oreo brands
- FAQ
Oreo quick facts
There is no plain "Oreo cookie" entry in USDA FoodData Central. The record with a full nutrient profile for the cookie itself is SR Legacy 175084, "Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping" — whole Oreos, creme included, ground into a topping. Grinding a cookie does not change what it is made of, so the per-100-g column below is the cookie you are holding.
The serving weight comes from the package side of the family: one Oreo flowpack is two cookies at 22 g. That is the column we cost everything against.
| Nutrient | Per 100 g | Per 2 cookies (22 g) | % Daily Value |
|---|---|---|---|
| Calories | 476 | 105 | — |
| Total fat | 21.5 g | 4.7 g | 6% |
| Saturated fat | 4.14 g | 0.9 g | 5% |
| Carbohydrate | 70.23 g | 15.5 g | 6% |
| Dietary fiber | 3.2 g | 0.7 g | 3% |
| Total sugars | 36 g | 7.9 g | — |
| Protein | 4.78 g | 1.1 g | 2% |
| Sodium | 528 mg | 116 mg | 5% |
| Potassium | 194 mg | 43 mg | 1% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Three rows you would expect are missing: added sugars, trans fat and cholesterol are not published in the SR Legacy edition of this record, so they are left out rather than guessed. Total sugars have no Daily Value of their own, which is why that cell is a dash — only added sugars carry one, and this record does not report them.
Potassium is the quiet row: 43 mg in two cookies, 1% of the FDA Daily Value of 4,700 mg. Nothing here is doing nutritional work except delivering calories fast.
US servings, from one cookie to a stack of three
| Serving | Weight | Calories |
|---|---|---|
| 1 cookie (USDA serving) | 11 g | 52 kcal |
| 2 cookies, one flowpack | 22 g | 105 kcal |
| 3 cookies, pack serving | 33 g | 157 kcal |
| 1 oz | 28 g | 135 kcal |
| Per 100 g | 100 g | 476 kcal |
Only the 11 g single cookie and the 100 g row are USDA's own measures. The two-, three- and one-ounce lines are our own arithmetic from the USDA 100 g figure, not USDA servings.
Here is the trap nobody prints on the pack. An ounce of Oreos is 28.35 g and 135 calories. The serving on the label is three cookies, 33 g and 157 calories. Those 4.65 extra grams cost you 22 calories, so anyone converting "one serving" into "about an ounce" is under-counting by roughly a seventh. The cookie is dense enough that small weight errors show up fast: at 476 calories per 100 g, every gram is 4.8 calories.
The other useful number is the sleeve habit. Ten cookies is 110 g and 524 calories — our own scaling from the 100 g figure — which is a full meal's worth of calories eaten standing at the counter.
Mint cookies, cones, pie and the McFlurry
The Oreo name is on a lot of things that are not a cookie, and they do not behave alike. USDA has label records for most of them.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Oreo Mint (Family Size) | 483 kcal | 2 cookies (29 g) | 140 kcal |
| Oreo Cones | 385 kcal | 1 cone (13 g) | 50 kcal |
| Oreo Chocolate Pie | 458 kcal | 1 piece (24 g) | 110 kcal |
| Milka Oreo chocolate bar | 561 kcal | 1 bar (41 g) | 230 kcal |
| McFlurry with Oreo | 165 kcal | regular 12 fl oz (337 g) | 556 kcal |
| YoCrunch Oreo yogurt | 100 kcal | 1 cup (170 g) | 170 kcal |
Oreo Mint Family Size is the closest thing to the classic in the branded data, and its two-cookie serving is 29 g rather than 22 g — bigger cookies, 140 calories instead of 105. Compare per gram instead and the gap almost closes: 483 against 476.
Oreo Cones are the outlier in the good direction. The shell without creme is 385 calories per 100 g and only 3.85 g of fat, against 21.5 g in the cookie, and one cone is a 13 g object. That is 50 calories, less than one 11 g cookie at 52.
The Milka bar goes the other way: chocolate around the cookie pieces pushes it to 561 per 100 g, and a 41 g bar is 230 calories, more than four Oreos. The McFlurry reads lighter than the cookie per 100 g at 165 because it is mostly frozen dairy and water, but a regular 12 fl oz cup weighs 337 g, so it lands at 556 calories — more than ten cookies at 52 each. Per-gram numbers lie about anything served in a cup.
Sodium outruns protein here
Two cookies deliver 116 mg of sodium and 1.1 g of protein. Against the FDA Daily Values, that is 5% of the sodium allowance and 2% of the protein — the salt is moving twice as fast as the protein, which is not how most people picture a cookie. Roughly, 116 mg is about a twentieth of a teaspoon of table salt, since a teaspoon runs near the 2,300 mg daily limit; that is our own arithmetic, not a USDA figure.
Saturated fat is the calmer row than the total fat suggests. Two cookies hold 4.7 g of fat but only 0.9 g of it saturated, 5% of the 20 g Daily Value, because the creme is built on vegetable oil rather than butter. Eat the whole pack serving of three and you are at 1.4 g saturated fat, 7%.
Fiber is real but incidental: 3.2 g per 100 g, 0.7 g in two cookies, 3% of the 28 g Daily Value. That comes from the flour and cocoa, not from anything added. If you are using MyPlate as the frame, an Oreo is a treat that has to fit inside the day's calories, not a food group that earns its place.
How does an Oreo compare?
| Item | Per 100 g | US serving | Calories |
|---|---|---|---|
| Oreo cookies | 476 kcal | 2 cookies (22 g) | 105 kcal |
| Oreo Cones | 385 kcal | 1 cone (13 g) | 50 kcal |
| Oreo Chocolate Pie | 458 kcal | 1 piece (24 g) | 110 kcal |
| McFlurry with Oreo | 165 kcal | regular 12 fl oz (337 g) | 556 kcal |
Our take: if you are counting calories and want the Oreo taste, buy the cones — 50 calories for a whole object beats 105 for two cookies, and the fat per 100 g is a fraction of the cookie's. If you want the actual cookie, stop at two and pour the milk; 105 calories fits almost any day. The chocolate pie is fine as a one-piece dessert at 110. The McFlurry is the only item here that eats a third of a 1,600-calorie day in one cup, and its friendly per-100-g number is the reason people misjudge it.
Most popular oreo brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Nabisco Oreo Cones | 385 cal |
| Milka Oreo Sandwich | 516 cal |
| Cadbury Dairy Milk Oreo Fun Treats | 533 cal |
| YoCrunch Oreo Vanilla Lowfat Yogurt | 100 cal |
| Nabisco Oreo Chocolate Pie | 458 cal |
| Oreo Mint Family Size | 483 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Oreo FAQs
How many calories are in one Oreo?
One cookie is 52 calories at USDA's 11 g serving weight, or 476 calories per 100 g. Two cookies, the flowpack size, come to 105. The cookie is small enough that the count creeps up quietly: five of them land at 260 calories, about the same as a bagel.
How many calories in 3 Oreos?
Three cookies weigh 33 g and come to 157 calories, our own arithmetic from the USDA figure of 476 per 100 g. That is the serving printed on the pack. It also carries about 23.2 g of carbohydrate and 11.9 g of total sugars, scaled the same way.
How much sugar is in an Oreo?
Two cookies hold 7.9 g of total sugars, from 36 g per 100 g, so a single cookie is close to 4 g. USDA's record does not separate added sugars from those occurring naturally, so there is no added-sugars figure or Daily Value percentage to quote for this cookie.
Are Oreos high in sodium?
Two cookies carry 116 mg of sodium, 5% of the FDA Daily Value of 2,300 mg. That is more than most people expect from something sweet. Ten cookies, a sleeve-sized habit, would be 581 mg by our own scaling, about a quarter of the day, alongside 524 calories.
How many calories in an Oreo McFlurry?
A regular 12 fl oz McFlurry with Oreo cookies is 556 calories, at 165 per 100 g and 337 g in the cup. Per gram it looks lighter than the cookie's 476, but the serving is fifteen times heavier, so one cup outweighs ten cookies at 52 each.
Do Oreos have protein or fiber?
Two cookies give 1.1 g of protein and 0.7 g of fiber, 2% and 3% of the Daily Values. Per 100 g that is 4.78 g of protein and 3.2 g of fiber, both from the flour and cocoa. Treat the cookie as calories with flavor, not as nutrition.
How many Oreos are in a serving?
Three cookies, 33 g and 157 calories, is the pack serving, while USDA's own serving for this record is one cookie at 11 g and 52 calories. One ounce sits between them at 28 g and 135 calories, which is our own scaling from the 100 g figure.
Do Double Stuf Oreos have more calories?
Oreo Mint Family Size, at 483 calories per 100 g and 140 for its 29 g two-cookie serving, is the nearest branded record USDA publishes. FoodData Central has no US Double Stuf entry, so there is no number to quote for it here. Extra creme means extra fat, unquantified.
Similar foods
- Chia Seeds — 138 cal per oz
- S'more — 210 cal per s'more
- Falafel Ball — 87 cal per ball
- Prime Rib — 340 cal for 3 oz slice
- Torta — 215 cal per serving
- Pistachios — 332 cal per cup in shell
Count it without the math
Point the camera at the plate and BodyPal counts the cookies for you, creme and all.
