Cookies, vanilla sandwich with creme filling
FDC 172737oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 19 · -21 vs Baked goods medianVanilla sandwich cookies with creme filling score 19 of 100 on the Nutrient Density Score, a Low band that ranks them 54th of 60 in Baked goods. They carry a little iron at 12% DV and vitamin E at 11% DV, both good but modest showings for a cookie built around sugar and shortening.
They're an everyday snack cookie, eaten straight from the package or paired with milk, with a 28 g serving used as the reference here. The clear caveat is sugar, at 39.3 g per 100 g; this cookie's score of 19 sits well below the Baked goods category's median of 40, and Cookies, chocolate wafers is a same-category option that scores higher.
See how this score is calculated, build a plate around cookies, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 483 kcal | 24% |
| Total fat | 20 g | 26% |
| Saturated fat | 3 g | 15% |
| Cholesterol | 0 mg | 0% |
| Sodium | 388 mg | 17% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 1.5 g | 5% |
| Sugars | 39 g | |
| Protein | 4.5 g | 9% |
| Potassium | 91 mg | 2% |
| Calcium | 27 mg | 2% |
| Iron | 2.2 mg | 12% |
| Magnesium | 14 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.6 mg | 11% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 135 kcal | 7% |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.83 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 109 mg | 5% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 0.42 g | 2% |
| Sugars | 11 g | |
| Protein | 1.3 g | 3% |
| Potassium | 25 mg | 1% |
| Calcium | 7.6 mg | 1% |
| Iron | 0.62 mg | 3% |
| Magnesium | 3.9 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.45 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 172737Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cookies, chocolate wafersDensity 21 vs 19Strudel, appleDensity 21 vs 19Pie, peachDensity 21 vs 19Original analysis by NutriVerdict
In the kitchen and how to use it
Vanilla sandwich cookies are the familiar two-wafer, cream-filled cookie eaten straight from the package, dunked in milk, or crushed into pie crusts and no-bake dessert bases. The crisp, slightly crumbly wafers sandwich a sweet vanilla-flavored filling, and the whole cookie is often twisted apart, with the filling scraped off first before eating the wafers separately, a habit as much a part of the cookie as the flavor itself. Crushed, they also make a quick crust for cheesecakes or icebox pies, or a topping crumbled over ice cream.
Store them in their original packaging or an airtight container at room temperature, away from moisture, which keeps the wafers crisp rather than soft. Per 1 oz (28 g) serving they provide a portion of the 483 calories per 100 g and 72.1 g of carbohydrate per 100 g, with 39.3 g of sugar per 100 g, so they are best treated as an occasional snack or dessert component rather than an everyday food. They also carry 12% DV of iron and 11% DV of vitamin E per 100 g, modest amounts contributed by the wheat flour and fat used in the recipe.
Frequently asked questions about cookies
How many calories are in vanilla sandwich cookies?
They have 483 calories per 100 g, with a typical 1 oz (28 g) serving providing a portion of that.
How much sugar is in vanilla sandwich cookies?
They contain 39.3 g of sugar per 100 g, reflecting both the wafers and the sweet filling.
What can vanilla sandwich cookies be used for besides snacking?
Crushed, they make a quick crust for cheesecakes and icebox pies, or a topping crumbled over ice cream.