Oreos are an iconic cookie that has been enjoyed by people of all ages for over 100 years. With their delicious vanilla cookie and sweet creme filling, Oreos have become one of the most popular cookies in the world. The original Oreo contains around 50 calories per cookie, but Double Stuf Oreos take it up a notch by having twice the amount of creme filling. With more filling comes more calories, which can be concerning for people watching their calorie intake. This article will explore how many calories are in a Double Stuf Oreo cookie and the nutrition information behind this popular snack.
What is a Double Stuf Oreo?
Double Stuf Oreos, introduced in 1974, live up to their name with double the amount of creme filling as a regular Oreo cookie. Each Double Stuf Oreo cookie consists of two chocolate wafers with a layer of sweet creme in between. The term “stuf” is used instead of “stuff” for marketing and branding purposes by Nabisco, the manufacturer of Oreo cookies. While the original Oreo creme filling weight is around 0.75 grams per cookie, the Double Stuf Oreo contains about 1.86 grams of creme filling per cookie – truly double the “stuf.”
Calories in One Double Stuf Oreo Cookie
So just how many calories are in a Double Stuf Oreo? Here is a breakdown of the calorie count:
Calories per 1 Double Stuf Oreo cookie (33g):
– Total Calories: 70 calories
– Calories from Fat: 27 calories
– Total Fat: 3g
– Saturated Fat: 1.5g
– Trans Fat: 0g
– Cholesterol: 0mg
– Sodium: 105mg
– Total Carbohydrates: 11g
– Dietary Fiber: 0g
– Sugars: 9g
– Added Sugars: 5g
– Protein: 1g
As you can see, a single Double Stuf Oreo cookie contains 70 calories, with 27 of those calories coming from fat.
This compares to an original Oreo cookie, which contains about 50 calories per cookie, with 22 of those calories coming from fat. So the Double Stuf version contains about 20 more calories per cookie compared to the original.
Calorie Breakdown of a Double Stuf Oreo
To better understand where those 70 calories come from, let’s break down the sources:
– Fat: With 3 grams of total fat per cookie, fat accounts for 27 of the 70 calories (3g fat x 9 calories per gram of fat = 27 calories)
– Carbohydrates: With 11 grams of total carbohydrates, which includes 9 grams of sugar, carbohydrates account for 44 of the calories (11g carbs x 4 calories per gram of carbs = 44 calories)
– Protein: With 1 gram of protein, protein accounts for 4 of the calories (1g protein x 4 calories per gram of protein = 4 calories)
So in summary, the calories in a Double Stuf Oreo come mainly from fat (27 calories) and carbohydrates (44 calories), with a small amount coming from protein (4 calories). The creme filling contributes majorly to the extra fat and carb content.
Calories for Different Number of Double Stuf Oreos
Here is a table outlining the total calories when eating multiple Double Stuf Oreo cookies:
| Number of Cookies | Total Calories |
|---|---|
| 1 cookie | 70 calories |
| 2 cookies | 140 calories |
| 3 cookies | 210 calories |
| 4 cookies | 280 calories |
| 5 cookies | 350 calories |
| 10 cookies | 700 calories |
As you increase the number of Double Stuf Oreo cookies, the calories go up proportionally since each cookie contains 70 calories. Keep this calorie count in mind if you are snacking on or sharing a pack of Double Stuf Oreos. Just 5 cookies would contain 350 calories, which can be a significant part of your daily calorie intake.
Daily Calorie Intake
When snacking on Oreos or other calorie-dense treats, it’s important to be aware of your total recommended daily calorie intake. According to the Dietary Guidelines for Americans from the USDA, the recommended daily calorie intake is:
– 2,000 calories per day for adult women
– 2,500 calories per day for adult men
However, your personal daily calorie needs may be higher or lower depending on your:
– Age
– Activity level
– Muscle mass
– Current weight
– Weight goals
Consuming too many calories over your needs consistently can lead to weight gain over time. To avoid excess calorie intake from snacks like Double Stuf Oreos, practice portion control and balance with more nutritious whole foods for your meals.
Healthiest Ways to Enjoy Oreos
While Oreos aren’t the most nutritious snack choice, you can still incorporate them into your diet in moderation by:
– Sticking to the serving size of 2-3 cookies
– Enjoying Oreos with a glass of milk or a piece of fruit for more nutrition
– Selecting reduced-fat milk or water instead of sugary drinks like soda or juice
– Keeping Oreo packs out of sight to avoid overindulging
– Savoring your Oreos slowly instead of mindless snacking
You can also make healthier Oreo desserts by crumbling them up and using them as a topping over yogurt or oatmeal instead of eating multiple cookies plain. Overall, being conscious of portions, frequencies, and preparation methods can let you eat Oreos guilt-free as part of an overall balanced diet.
Nutrition Facts of Double Stuf Oreos
To get a full overview of the nutrition profile, here are the nutrition facts for 3 Double Stuf Oreo cookies (33g) from Nabisco:
Serving Size: 3 cookies (33g)
Amount Per Serving:
Calories: 210
Total Fat: 9g
– Saturated Fat 5g
– Trans Fat 0g
Cholesterol: 0mg
Sodium: 315mg
Total Carbohydrate: 33g
– Dietary Fiber 0g
– Total Sugars 27g
– Includes 5g Added Sugars
Protein: 3g
Vitamin D: 0mcg
Calcium: 60mg
Iron: 1mg
Potassium: 35mg
As you can see, 33 grams (around 3 cookies) contains 210 calories, with 9 grams of fat and 33 grams of carbs per serving. There are 0 grams of fiber and 27 grams of sugar in 3 cookies.
So if you’re watching your sugar intake, the amount of added sugar from Double Stuf Oreos can add up quickly if you eat beyond the recommended serving size.
High Calorie Ingredients in Double Stuf Oreos
When examining the ingredients list on a pack of Double Stuf Oreos, there are a few key ingredients that contribute to the higher calorie count:
– Sugar: Sugar is the second ingredient after wheat flour, meaning it is high in quantity. The 27 grams of sugar per 3 cookies adds up to 108 calories just from the sugar alone.
– Palm and Palm Kernel Oil: These tropical vegetable oils give Oreo filling its smooth, creamy texture, but also add significant saturated fat and calories.
– Cocoa: Cocoa powder provides chocolate flavor but also contains fat and calories.
– high fructose corn syrup: This sweetener efficiently adds sweetness, but can quickly increase the calorie count.
The creme filling ingredients like palm oil, sugar, and cocoa make up the bulk of extra calories compared to regular Oreos. The chocolate wafers also contribute fat and calories on their own.
Portion Control with Double Stuf Oreos
One way to enjoy your favorite cookie while managing calories is practicing portion control. Here are some tips:
– Read the nutrition label and serving size info – 3 cookies is one serving
– Measure or count out one serving into a bowl instead of eating from the package
– Avoid mindless overeating by keeping the Oreo package out of sight after serving a portion
– Pre-portion small packs of 2-3 cookies in snack bags or containers
– Drink water with your portion to help you eat slowly and feel full
– Avoid buying mega packs that contain many servings to prevent overindulging
Sticking to around 1 serving or 3 Double Stuf Oreo cookies ensures you get to enjoy the cookie flavor without consuming too many calories.
Low-Calorie Alternatives to Double Stuf Oreos
If you’re looking for lower calorie options similar to Double Stuf Oreos, here are some alternatives:
– Oreo Thins: These crisp, delicate versions have less creme filling and only 130 calories per serving of 4 cookies.
– Mini Oreos: With around 50 calories per 3 mini cookies, the smaller size helps control portions.
– Simple Truth Organic Chocolate Creme Cookies: These sandwich cookies have no artificial ingredients and 130 calories for 4 cookies.
– Newman’s Own Organic Chocolate Cremes: At 100 calories per 3 cookies, these have organic ingredients and less saturated fat.
– Annie’s Organic Bunny Grahams: These cute graham snacks are made with organic whole grains and contain 100 calories per 31 crackers.
– Healthy homemade chocolate chip cookies: Bake your own with less sugar and healthier fats to control calories and increase nutrition.
While nothing is quite like the original, modifying portions, frequency, and selections can let you eat lower calorie Oreo-inspired treats.
Weight Control with Double Stuf Oreos
For those trying to manage their weight, Double Stuf Oreos can still fit into your diet plan with some precautions:
– Budget for a serving of the cookies by cutting calories elsewhere in your day
– Increase exercise to burn extra calories when you indulge
– Eat Oreos only occasionally as a special treat, not a daily snack
– Enjoy Oreos along with protein, fiber, and nutrients by pairing them with fruit, vegetables, or yogurt
– Drink lots of water to stay full and hydrated
– Practice mindful eating when snacking on Oreos by eating slowly and savoring each bite
While Oreos may seem like a high-calorie indulgence, you can absolutely still lose or maintain weight when consuming them in moderation. Just be mindful of portions, frequency, and balancing them out with nutritious foods for your other meals and snacks.
Storing Double Stuf Oreos
To maintain freshness and quality, Double Stuf Oreos should be stored properly:
– Keep unopened Oreo packages in a cool, dry pantry away from direct sunlight
– Once opened, store Oreo cookies at room temperature in an airtight container or resealable plastic bag
– Avoid storage in humid areas like near the oven or in the refrigerator, which can cause sogginess
– Consume Oreos within 2-3 weeks of opening for best texture and taste
– Inspect for mold growth or off-smells before eating and discard if detected
– For longer storage, consider freezing, which can maintain quality for 2-3 months
With proper storage methods, Double Stuf Oreos can retain their signature crunch and flavor so you can enjoy them as intended when a cookie craving strikes!
Baking and Recipes with Double Stuf Oreos
Beyond snacking straight from the package, Double Stuf Oreos can add flavor and texture to many delicious baked goods and dessert recipes. Here are some popular ways to use Oreos in cooking and baking:
– Crush into crumbs for crisp Oreo pie crusts and cheesecake bottoms
– Blend into sweet Oreo milkshakes, smoothies, or ice cream
– Use as a topping over cakes, brownies, and cupcakes
– Make Oreo truffles by mixing crumbled cookies with cream cheese then dipping in chocolate
– Layer crushed Oreos into parfaits, trifles, or frozen yogurt cups
– Coat with melted chocolate for homemade Oreo bars
– Incorporate into cookie doughs for chocolate chip Oreo cookies
– Use as a filling for whoopie pies or sandwich cookies
The creme filling acts as a binder and provides moisture in baked goods while the chocolate wafers add crunchy texture. So bake up something delicious and enjoy Double Stuf Oreos in a whole new way!
Nutrition Improving Tips for Oreos
While Oreos will never be a low-calorie health food, there are some easy ways to boost the nutrition when enjoying these cookies:
– Choose reduced-fat milk: Pair Oreos with 1% or non-fat milk rather than whole or 2% dairy milk to cut saturated fat.
– Eat with fruit: Apple slices, berries, or banana halves add filling fiber and nutrients.
– Drink water: Stay hydrated and help fill up with water instead of sugary sodas or juices.
– Watch portions: Stick to the recommended serving size to prevent excess calorie, fat, and sugar intake.
– Use healthier fats: If making homemade Oreos, substitute vegetable oil for some of the butter to reduce saturated fat.
– Modify ingredients: Consider substituting a portion of all-purpose flour with whole wheat flour for added nutrients.
– Add mix-ins: Stir nuts, seeds, bran cereal, or rolled oats into cookie doughs for extra fiber, protein, and minerals.
– Create nutrient balance: Counterbalance occasional Oreo treats with plenty of fruits, veggies, lean proteins, whole grains, and healthy fats in your daily diet.
While Oreos are a processed treat, you can still enjoy them wisely as part of an overall nutritious diet.
Conclusion
Double Stuf Oreos live up to their name by packing a double serving of sweet creme filling between two chocolate cookies. Each Double Stuf Oreo contains around 70 calories, with about 27 of those calories coming from fat. Consuming just a few cookies can add up quickly in calories, fat, sugar, and carbohydrates. To enjoy Oreos in a balanced way, practice portion control, read nutrition labels, balance with nutritious foods, and modulate the frequency of indulgence. While they aren’t the healthiest snack, incorporating Double Stuf Oreos occasionally and in moderation into your diet can satisfy your sweet tooth as part of a varied eating plan. So next time a cookie craving strikes, you’ll know exactly how many calories you’re getting from Double Stuf Oreos when you indulge.
