Before you buy a box or two from your local Girl Scouts, we reveal the calories in Girl Scout cookies.
It’s that time of year again….Girl Scouts are camped outside of our supermarkets and shopping centers selling their cookies. I can never resist buying a box to help support the scouts.
I’m clearly not alone: Last year, 1.5 million Girl Scouts sold $785 million worth or 215 million boxes. The Girl Scouts have made efforts in recent years to offer better for you options but they still have some work to do, as most of the cookies are still sugar and fat-rich.
I’m hopeful that one of these days the Scouts will be selling fresh fruit, olive oil or spice blends, but until then, here’s how the cookies stackup nutritionally.
How the (Girl Scout) Cookie Crumbles
Calories Run the Gamut: The serving size for cookies is about one ounce, but since the cookies vary greatly in size, and therefore servings. A “serving” of the larger cookies is two whereas you can have 4-5 of the smaller ones like the Savannah Smiles or Shortbread. The lowest calorie cookies are Do-si-dos, which at 110 calories a serving, is a bargain. Since most women should eat less than 200 calories a day from “extra” foods like these, stick with a lower calorie option if you’re minding your middle.
They contain trans fats: The bakers that make the cookies claim that they have zero grams of trans fats but many are still made with partially hydrogenated oils so they must contain some trans fats. By law, if a product provides less than .5 grams per serving, it can be labelled as trans fat free.
Some have high saturated fat. Saturated fat is high in several of the cookies (Peanut Butter Patties, Caramel deLites, Samoas, Tagalongs), proving 25% of all the saturated fat you need in an entire day. Stick with the better bets that are lower in saturated fat. If the cookie has four or more grams saturated fat per serving, choose a different variety.
Added Sugars Add Up. You’d expect cookies to have a lot of well, sugar, and the Girl Scout Cookies do. What’s surprising is the number of added sweeteners used in the various cookies. The ingredients lists contain sugars like dextrose, sugar, invert sugar, corn syrup solids, molasses and some even have high fructose corn syrup. Shortbreads are the least sugary of all whereas Carmel deLites are the most sugar-rich.
Best bets for your health include the cookies that are bolded below, which include Do-si-dos, Thank You Berry Much and Shortbread. I’ve been buying Craig Thin Mints, one of the worst when it comes to calories, saturated fat and added sugars. I’m make sure I bring home a better box next time the girls grab me at the supermarket and look so cute that I can’t say no.
Most Popular Girl Scout Cookies
Below is the percentage of sales from the top sellers.
25% Thin Mints
19% Samoas/Caramel deLites
13% Peanut Butter Patties®/Tagalongs
11% Peanut Butter Sandwich/Do-si-dos
9% Shortbread/Trefoils [/sws_green_box]
How the Girl Scout Cooke Crumbles
|Cookie||Calories||Fat (g)||Sugar (tsp)|
|Do-si-dos (2)||110||5 (1 saturated)
|Thank You Berry Much (2)||120||5 (2 saturated)
|Shortbread(4)||120||4.5 (2 saturated)
|Shout Outs! (4)||130||5||2|
|Savannah Smiles (5)||140||5||2 1/2|
|Peanut Butter Patties (2)||130||7 (4 saturated)||2 (contains HFCS)|
|Caramel deLites (2)||130||6 (5 saturated)||3 (contains HFCS)|
|Samoas (2)||150||8 (6 saturated)||2 3/4|
|Tagalongs (2)||140||9 (5 saturated)||2|
|Lemonades (2)||150||7 (4 saturated)||2 1/2|
|Thanks-A-Lot (2)||150||6||2 3/4 (contains HFCS)|
|Peanut Butter Sandwich (3)||160||6 (2.5 saturated)||2|
|Dule de Leche (4)||160||8||2 ¼|
|Thin Mints (4)||160||7(5 saturated)||2 3/4 (contains HFCS)|
|Trefoils (5)||160||7 (2.5 saturated)||1 ¾|