Oreos are an iconic cookie that has been beloved by kids and adults alike for over 100 years. The classic Oreo is made up of two chocolate wafers with a sweet creme filling in between. While Oreos are no doubt delicious, many people wonder if they would be healthier without the sugary creme center.
Nutritional Content of Oreos
Let’s start by looking at the basic nutritional content of Oreos:
| Serving Size | 3 cookies (35g) |
|---|---|
| Calories | 160 |
| Fat | 7g |
| Carbs | 21g |
| Protein | 1g |
As you can see, a serving of 3 Oreo cookies contains 160 calories, 7g of fat, 21g of carbs and 1g of protein.
The creme filling accounts for the majority of the fat and carbs in an Oreo. The two chocolate wafers alone contain:
| Serving Size | 2 wafers (13g) |
|---|---|
| Calories | 70 |
| Fat | 2g |
| Carbs | 11g |
| Protein | 1g |
So if you take away the creme filling, the calories, fat and carbs decrease significantly.
Ingredients in Oreo Creme
To better understand if Oreos would be healthier without the creme, let’s look at what’s actually in the creme filling:
- Sugar
- Palm and/or canola oil
- Cocoa (processed with alkali)
- High fructose corn syrup
- Cornstarch
- Baking soda
- Salt
- Soy lecithin (emulsifier)
- Vanillin (artificial flavor)
The main ingredients are sugar, oil, and high fructose corn syrup – none of which are very healthy. The creme filling also contains partially hydrogenated oils, which contain unhealthy trans fats.
So by ditching the creme, you would avoid a lot of added sugars, oils, and processed ingredients.
Health Benefits of Removing Oreo Creme
Here are some of the potential health benefits of eating Oreos without the creme filling:
Fewer Calories
As mentioned earlier, removing the creme would cut the calories in Oreos by more than half. The creme accounts for 90 of the 160 calories in a standard Oreo.
Less Fat
The creme filling represents about 5g of fat per serving. Getting rid of it would significantly reduce the amount of fat, especially unhealthy fats like partially hydrogenated oils.
Fewer Carbs
You would consume 10 fewer grams of carbs per serving without the sugary creme filling. This reduces the glycemic impact and could help control blood sugar.
More Fiber
The two chocolate wafers have 2g of fiber without the creme, making them a slightly better source of fiber.
No Trans Fats
Ditching the creme would help you avoid the trans fats that come from the partially hydrogenated oils in the filling. Trans fats are associated with higher risk of heart disease.
No High Fructose Corn Syrup
You would avoid the high fructose corn syrup in the creme filling, which has been linked to obesity, diabetes, and metabolic syndrome.
Fewer Preservatives
The creme contains preservatives like soy lecithin to extend shelf life. Skipping it would mean fewer preservatives.
Less Sugar
Eating the chocolate wafers alone would cut out 13g of added sugar per serving, since the creme filling is mostly made of sugar. Limiting added sugars is recommended for good health.
More Cocoa
While the cacao concentration is quite low, eating just the chocolate wafers would slightly increase the amount of cocoa you get compared to eating the whole cookie.
Downsides of Oreos Without Creme
Of course, ditching the creme filling also comes with some downsides:
Higher in Sodium
While the creme itself is low in sodium, the two chocolate wafers contain 180mg of sodium. An Oreo with the creme has 150mg sodium, so going creme-less increases the sodium content.
Higher in Cholesterol
The chocolate wafers contain 2.5mg of cholesterol while the creme has none, so skipping the creme means a little more dietary cholesterol. Still, the amount is negligible.
Less Protein
You’ll get 0.5g less protein without the creme filling, dropping from 1g to 0.5g of protein per serving. Again, not a significant decrease.
Higher Glycemic Index
While the glycemic load is lower without creme due to fewer carbs, the glycemic index may actually be higher. The chocolate wafer spikes blood sugar more than the fat-filled creme.
Less Satisfying
Obviously, the creme filling provides much of the taste, texture, and satisfaction from an Oreo cookie. Removing it makes them less enjoyable to eat for most people.
May Increase Cookie Consumption
Some speculate that removing the creme could lead people to eat more cookies to make up for the lost taste and satisfaction, which could negate some of the health benefits. But more research is needed in this area.
Healthiest Ways to Eat Oreo Cookies
Rather than completely removing the creme, here are some healthier ways to enjoy Oreos in moderation:
Eat Smaller Serving Sizes
Stick to the standard serving size of 3 cookies, which contains 160 calories and 7g fat. Avoid eating an entire row or sleeve in one sitting.
Pair with Protein & Fiber
Eat Oreos alongside foods high in protein and fiber like nuts, apple slices, or Greek yogurt to help control hunger and blood sugar. The nutrients will help mitigate the cookie’s impact.
Substitute with Reduced Fat Creme
Oreo now makes Thins cookies with reduced fat creme (4.5g per serving). Or try Newman’s Own Organic Oreo-style cookies with less fat than original.
Make Oreo Truffles
Mashing Oreos with cream cheese or peanut butter to make no-bake truffles cuts down on creme filling while adding protein. Portion into bite-size pieces.
Crush & Use as Topping
Crush Oreos into fine crumbs to use as topping on fruit, oatmeal, yogurt or ice cream. This gives you Oreo flavor with way less fat and sugar.
Buy Mini/100 Calorie Packs
The miniature or 100 calorie pack Oreos provide portion control. Just be sure not to eat the whole package in one sitting. Stick to 1-2 sleeves.
The Bottom Line
Oreos without the creme filling are definitely healthier in terms of fewer calories, less fat, fewer carbs and sugars, and zero trans fat. However, the chocolate wafers are still high in refined carbs and low in overall nutrition.
Portion control and combining with more nutrient-dense foods are better strategies than completely removing or avoiding the creme. Oreos are still cookies, meant to be an occasional treat. Just use mindful moderation to keep them as part of a balanced diet.
