Cookies, chocolate sandwich, with creme filling, reduced fat
Whole food · Baked Products
Photo: Wikipedia
A classic sandwich cookie featuring two crispy, cocoa-flavored wafers hugging a sweet, creamy vanilla filling. The reduced-fat version aims for a lighter profile while maintaining the iconic crunch and smooth center. It delivers a substantial carbohydrate punch, primarily from added sugars, making it an energy-dense treat.
Calorie split: 3% protein · 70% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People adore the satisfying contrast between the crisp, chocolatey cookie and the soft, sweet creme. It's a nostalgic, go-to snack that pairs perfectly with a cold glass of milk or coffee.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 41g per 100g) can lead to rapid blood sugar spikes, and the reduced-fat formulation often compensates with higher sugar. To mitigate this, pair a controlled portion with a source of protein or healthy fat (like nuts or Greek yogurt) to slow sugar absorption, and be mindful of serving size.
Key benefits
- Provides quick energy from carbohydrates
- Offers a small amount of dietary fiber
- Convenient, shelf-stable snack format
- A familiar comfort food for many
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic design on the chocolate wafer, featuring a pattern of floral scrolls and the brand name, was originally created to prevent the cookies from sticking together during manufacturing.
Full nutrition (USDA data · scales with serving)
| Water | 6.2 g |
| Energy | 436 kcal |
| Energy | 1822 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 13.2 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 76.2 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 41.2 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 471 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 13.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.29 mg |
| Riboflavin | 0.20 mg |
| Niacin | 2.2 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 68.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 107 ug |
| Choline, total | 22.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 16.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 95.0 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.79 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.7 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 4.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.41 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Cookies, animal crackers (includes arrowroot, tea biscuits) — USDA does not publish this profile for Cookies.
| Tryptophan | 0.10 g |
| Threonine | 0.19 g |
| Isoleucine | 0.26 g |
| Leucine | 0.47 g |
| Lysine | 0.24 g |
| Methionine | 0.12 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.20 g |
| Valine | 0.30 g |
| Arginine | 0.26 g |
| Histidine | 0.14 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.23 g |
| Proline | 0.76 g |
| Serine | 0.36 g |
FAQ
How does the reduced-fat version differ from the original?
It typically contains less fat per serving, but often has a similar or slightly higher sugar content to maintain flavor and texture. The calorie difference is usually modest.
Is this a good source of protein?
No, with only about 2.94g of protein per 100g, it is not considered a significant protein source. Its macronutrient profile is dominated by carbohydrates.
Can it be part of a balanced diet?
Yes, when consumed in moderation as an occasional treat. Its high sugar and refined carb content means it should be enjoyed mindfully alongside more nutrient-dense foods.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.36 kcal/g · 3% calories from protein · 2.9 g fiber · 41.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.68 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.