Girl Scout cookies are a beloved American tradition, with many people eagerly awaiting Girl Scout cookie season each year. However, Girl Scout cookies are also high in calories, like most sweet baked goods. So how many calories are actually in Girl Scout cookies?
The calorie content of Girl Scout cookies varies by flavor. In general, a serving of 2-3 Girl Scout cookies ranges from 60-130 calories. Thin Mints, Samoas, and Tagalongs tend to be on the lower calorie end while flavors like Trefoils and Do-si-dos are higher in calories. Below is a breakdown of calories per cookie for the most popular Girl Scout cookie varieties:
Calories per Girl Scout Cookie by Flavor
| Girl Scout Cookie | Calories (per cookie) |
|---|---|
| Thin Mints | 65 |
| Samoas | 90 |
| Tagalongs | 70 |
| Do-si-dos | 110 |
| Trefoils | 130 |
| S’mores | 90 |
| Toffee-tastic | 100 |
| Lemonades | 80 |
As you can see, Thin Mints, Samoas, and Tagalongs all come in under 100 calories per cookie. Meanwhile, options like Trefoils and Do-si-dos are over 110 calories each. So what accounts for these differences?
Factors that Impact Girl Scout Cookie Calories
Several factors contribute to the calorie content in various Girl Scout cookie flavors:
1. Ingredients
The ingredients used in each cookie recipe heavily influence calorie content. For example:
- Fats like butter, oils, and coconut are high in calories.
- Nuts like peanuts and almonds also add calories.
- Add-ins like caramel and chocolate chunks boost calories.
Cookies with more fat-laden ingredients like Trefoils tend to be higher in calories than simpler cookies like Thin Mints.
2. Cookie Size
Larger cookies mean more calories per cookie. For instance, Do-si-dos are notably bigger than Tagalongs. So even though they have similar ingredients, the larger size equates to more calories per Do-si-dos cookie.
3. Special Dietary Needs
Some Girl Scout cookies are made to be gluten-free or contain no high fructose corn syrup. These specialty dietary cookies tend to have marginally higher calories because substitutes like rice flour and sugar are used.
So in summary, more calorie-dense ingredients, larger cookie sizes, and special diet needs all raise the calorie counts in Girl Scout cookies.
Healthiest and Unhealthiest Girl Scout Cookie Options
If you’re looking to make smarter cookie choices, here are some of the best and worst picks when it comes to Girl Scout cookie calories:
Healthiest Options
- Thin Mints – 65 calories
- Samoas/Caramel deLites – 90 calories
- Tagalongs – 70 calories
- Thanks-A-Lot – 70 calories
- Lemonades – 80 calories
Thin Mints, Samoas, and Tagalongs edge out as the lowest calorie cookies. Thanks-A-Lot and Lemonades are also decently low in calories though not as popular.
Unhealthiest Options
- Trefoils – 130 calories
- Do-si-dos – 110 calories
- Savannah Smiles – 100 calories
- Toffee-tastic – 100 calories
- Rah-Rah Raisins – 140 calories
The shortbread-based cookies like Trefoils and Do-si-dos are highest in calories. Savannah Smiles and Toffee-tastic also make the top 5 least healthy cookies. And Rah-Rah Raisins contain dried fruit that boosts their calorie totals.
Nutritional Value of Girl Scout Cookies
While Girl Scout cookies do contain some minor nutritional value, they are lacking in key areas:
Protein
Most Girl Scout cookies contain 1-3g of protein per serving. Thin Mints, Samoas, and Tagalongs offer 2-3g thanks to the chocolate coating. But overall, Girl Scout cookies are not a great protein source.
Fiber
Many cookies only provide 1g of fiber per serving. Trefoils and Do-si-dos have around 2g. So cookies are not a particularly fibrous food.
Vitamins and Minerals
There are trace amounts of calcium, potassium, and iron in some cookies. But levels are low and Girl Scout cookies are not a significant source of important vitamins and minerals.
Saturated Fat and Sugar
Most concerning is the high sugar and saturated fat content common to all Girl Scout cookies. Most cookies contain at least 10g of sugar per serving and 2-4g of saturated fat – not ideal for a balanced diet.
So in summary, while Girl Scout cookies do provide some carbohydrates for energy and small amounts of protein, they lack fiber, vitamins, and minerals while containing high sugar and saturated fat. From a nutrient perspective, they would not be considered a healthy food choice.
Healthier Ways to Enjoy Girl Scout Cookies
Given their lack of nutrition yet irresistible taste, what are some healthier ways to enjoy Girl Scout cookies in moderation? Here are a few tips:
Portion control
Stick to the serving sizes – usually 2-3 cookies. Don’t eat straight from the box. Pre-portion your cookies to help control cravings.
Pair with protein and fiber
Eat your cookies with nuts, Greek yogurt, or fresh fruit to balance out the carbs and fat. Adding protein and fiber helps slow digestion.
Savor slowly
Take your time eating cookies – don’t just mindlessly gobble them. Engage your senses and enjoy each bite. This promotes satisfaction with less food.
Stay active
Burn off those extra cookie calories with fun activity. Go for a walk with friends or family while enjoying an afternoon treat.
Drink water
Stay hydrated while noshing on cookies. Water helps fill you up so you eat fewer cookies overall.
Using these smart tips, you can strike a balance with Girl Scout cookies to prevent excess calorie intake while still enjoying your favorites. Moderation and balance is key.
Healthy Homemade Cookie Alternatives
If you want to mimic Girl Scout cookies with healthier homemade options, here are some recipes to try:
Thin Mint Alternatives
- Peppermint patties made with coconut oil and unsweetened cocoa powder
- Dark chocolate hummus with fresh mint
- Chocolate chia seed pudding with peppermint essence
Samoa Alternatives
- Energy bites with dates, nuts, coconut flakes, and 70% cacao chocolate chunks
- Protein balls with almond butter, oats, honey, and mix-ins like toasted coconut
- Chocolate coconut granola bars
Tagalong Alternatives
- Peanut butter chocolate cups made with avocado or nut butter and cacao nibs
- Trail mix with nuts, seeds, dried fruit, and dark chocolate chunks
- Stuffed dates with peanut butter and mini chocolate chips
There are limitless healthy cookie possibilities to appease your next Girl Scout cookie craving. Getting creative with clean ingredients can produce delicious alternatives to enjoy guilt-free.
Cost of Girl Scout Cookies
Beyond their calorie and nutrition profiles, another consideration with Girl Scout cookies is their cost. Prices vary across the country but tend to range from $4-$6 per box. Some factors impacting cookie prices include:
- The bakery used – some like ABC Bakers charge more
- The geographic region of sales
- Special packaging or cookie additions
- Whether the troop opts for added proceeds
Certain varieties like specialty S’mores or gluten-free Toffee-tastics cost more – generally $6 per package. And season pass boxes with an assortment of cookies run $12-$15 based on the offerings.
On average, local Girl Scout troops earn around $0.90-$1.50 per box sold. Proceeds go toward funding their activities and trips. So while the cookies come with a higher cost, patrons are supporting local Girl Scouts and young entrepreneurs.
Conclusion
When it comes to Girl Scout cookies, most varieties range from 60-130 calories per cookie. Ingredients, cookie size, and special dietary needs influence calorie content. While cookies are beloved for their taste, they are high in sugar and fat while low in protein, fiber, vitamins, and minerals. Enjoying Girl Scout cookies in moderation and balance is key. You can also get creative baking healthy cookie alternatives at home using clean ingredients. And though pricier than grocery store options, Girl Scout cookies provide valued funding for community youth programs. So savor your Thin Mints and Samoas, but practice portion control for your health.