Oreo Cookies vs Crackers: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Crackers is generally healthier
Crackers comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (421 vs 437), more protein (6g vs 4.5g), less sugar (1.5g vs 36g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Crackers
421 kcal
More Protein
Crackers
6g
More Fiber
Oreo Cookies
2.3g
Less Sugar
Crackers
1.5g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Oreo Cookies | Crackers | Difference |
|---|---|---|---|
| Calories | 437kcal | 421kcal✓ | +16.0kcal |
| Protein | 4.5g | 6g✓ | -1.5g |
| Carbohydrates | 67g✓ | 71g | -4.0g |
| Fat | 17g | 11g✓ | +6.0g |
| Fiber | 2.3g✓ | 2g | +0.3g |
| Sugar | 36g | 1.5g✓ | +34.5g |
| Sodium | 380mg✓ | 735mg | -355.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Oreo Cookies
Crackers
Diet Compatibility
Oreo Cookies
Crackers
When to Choose Oreo Cookies
- ✓More fiber (2.3g vs 2g)
- ✓Lower in carbs (67g vs 71g)
- ✓Lower sodium (380mg vs 735mg)
Common Uses
When to Choose Crackers
- ✓Lower in calories (421 vs 437)
- ✓Higher in protein (6g vs 4.5g)
- ✓Less sugar (1.5g vs 36g)
Common Uses
Oreo Cookies vs Crackers: Nutritional Analysis
Oreo Cookies is more calorie-dense at 437 calories per 100g compared to 421 for Crackers, a difference of 16 calories. On the protein front, Crackers delivers more with 6g per 100g versus 4.5g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Oreo Cookies and Crackers tell different nutritional stories. Oreo Cookies provides 67g of carbohydrates, 17g of fat, and 2.3g of fiber per 100g, while Crackers contains 71g carbs, 11g fat, and 2g fiber. The higher fiber content in Oreo Cookies supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Oreo Cookies contains 36g while Crackers has 1.5g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Crackers is the lower-calorie choice at 421 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Crackers provides more protein (6g/100g), supporting muscle repair and growth.
- For sustained energy: Oreo Cookies offers more fiber (2.3g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Oreo Cookies or Crackers?
Oreo Cookies has more calories with 437 kcal per 100g, compared to Crackers with 421 kcal. That's a difference of 16 calories per 100g serving.
Is Oreo Cookies healthier than Crackers?
Based on our nutritional analysis, Crackers is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Crackers has 421 calories, 6g protein, and 2g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Oreo Cookies and Crackers?
Crackers has more protein with 6g per 100g, compared to Oreo Cookies with 4.5g. Crackers provides 1.5g more protein per 100g serving.
Which is better for weight loss, Oreo Cookies or Crackers?
For weight loss, Crackers is the better choice with only 421 calories per 100g compared to 437 calories in Oreo Cookies. Oreo Cookies also offers 2.3g of fiber per 100g, which helps you feel fuller longer.
Does Oreo Cookies or Crackers have fewer carbs?
Oreo Cookies has fewer carbs with 67g per 100g, compared to Crackers with 71g. If you're following a low-carb diet, Oreo Cookies is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.