The Best & Worst Girl Scout Cookies

Find out which Girl Scout Cookies are the best (and worst) for your health and waistline.

Every year I look forward to the Girl Scouts’ annual cookie sale (um, who doesn’t?!). This year’s sale is more controversial than most, with some people banning the treats in opposition to the organization’s acceptance of a transgendered member, while others are buying more boxes to show their support. I like supporting Girl Scouts and their activities, but, honestly, I think my excitement really stems from the fact that this is the only time of year I can buy these cookies.
The dietitian and nutrition editor in me kicks in about the time I sit down to fill out the order sheet: does my teeny-tiny family of two really need that many boxes of cookies? Um, no! And which cookies are the healthiest in terms of calories, fat, sugar and ingredients? (Some varieties still contain trans fats.)
Well, I finally looked into the nutrition information this year—and here’s what I found:

—Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine


The Best and Worst Girl Scout Cookies

The Healthiest Choice: Shortbread

(also called Trefoils in certain locations, see separate nutrition information)
Serving size = 4 cookies
Nutrition Information per serving: 120 calories (30 calories per cookie), 4.5 g total fat, 2 g saturated fat, 0 g trans fat, 105 mg sodium, 19 g total carbohydrate, <1 g="" fiber,="" 4="" g="" sugars,="" 1="" g=""></1>
This cookie won the title of healthiest for a few reasons: per cookie, the calories are pretty low. One serving also delivers the least amount of total fat and sugar. There are only 10 ingredients in the ingredient list—and sugar appears a mere two times.


Caramel deLites

The Least Healthy Choice(s): Caramel deLites

(also called Samoas in certain locations, see separate nutrition information.)
Serving size = 2 cookies
Nutrition Information per serving: 140 calories (70 calories per cookie), 7 g total fat, 6 g saturated fat, 0 g trans fat, 85 mg sodium, 19 g total carbohydrate, 1 g fiber, 13 g sugars, 1 g protein.
Compared to the others, Caramel deLites deliver the most saturated fat (one serving is 30 percent of your daily value) and although it’s labeled as containing 0 grams of trans fat, the ingredient list includes partially hydrogenated oil. (There’s a loophole in labeling laws: if a serving delivers less than 0.5 gram of trans fat, it can be labeled as containing 0 grams of trans fat, which is why you need to check the ingredient list for the phrase “partially hydrogenated [insert name, such as palm or coconut] oil") Caramel deLites also have the most sugar of all the cookies—in fact, sugar is the first ingredient (most of the others list flour first).


Samoas

The Least Healthy Choice(s): Samoas

Serving size = 2 cookies
Nutrition Information per serving: 140 calories (70 calories per cookie), 7 g total fat, 5 g saturated fat, 0 g trans fat, 55 mg sodium, 19 g total carbohydrate, 1 g fiber, 10 g sugars, 1 g protein.
Samoas are available in some regions in place of Caramel deLites. Though Samoas are the lowest of all the cookies when it comes to sodium, they also list sugar as the first ingredient (in fact, sugar is listed a total of seven times in the ingredient list, which is the most of any Girl Scout cookie). They also contain partially hydrogenated oil.


Mango Cr?mes with Nutrifusion

The Newest Addition: Mango Crèmes with Nutrifusion™

Serving size = 3 cookies
Nutrition Information per serving: 180 calories (60 calories per cookie), 8 g total fat, 4 g saturated fat, 0 g trans fat, 100 mg sodium, 25 g total carbohydrate, <1 g="" fiber,="" 11="" g="" sugars,="" 1="" g=""></1>
In 2013, the Girl Scouts added Mango Crèmes to its cookie selection. The cookie features a mango-flavored cream filling sandwiched between vanilla and coconut cookie shells. It’s being touted as one of the healthier Girl Scout Cookie options. On the surface, it seems good: no high-fructose corn syrup, trans fats, hydrogenated oils or preservatives. Note the TM in the cookie’s full name; that’s where the "healthier" comes in. This trademarked concentrate of cranberry, pomegranate, orange, grape, strawberry and shiitake mushrooms (yes, you read that right!) fortifies one 3-cookie serving with 15 percent of your daily recommendation of vitamin B1 (thiamin) and 6 percent of vitamins A, C, D, E and B6. But no matter how you dress it up, a cookie is still a cookie. And nutritionally, in comparison to the three healthiest Girl Scout choices (Shortbread, Savannah Smiles and Trefoils), the Mango Crèmes fare worse.


Savannah Smiles

Savannah Smiles

Serving size = 5 cookies
Nutrition Information per serving: 140 calories (28 calories per cookie), 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 125 mg sodium, 23 g total carbohydrate, 0 g fiber, 10 g sugar, 1 g protein.
This cookie was a close second to being the healthiest choice. Per cookie, it has 2 fewer calories and 0.5 gram less saturated fat, but significantly more sugar (and four types of sugar are listed in the ingredient list) than Shortbread and a tiny bit more total fat.


Trefoils

Trefoils

Serving size = 5 cookies
Nutrition Information per serving: 160 calories (32 calories per cookie), 8 g total fat, 2.5 g saturated fat, 0 g trans fat, 115 mg sodium, 22 g total carbohydrate, <1 g="" fiber,="" 7="" g="" sugars,="" 2="" g=""></1>


Do-si-dos

Do-si-dos

(also called Peanut Butter Sandwich in certain locations, see separate nutrition information.)
Serving size = 2 cookies
Nutrition Information per serving: 110 calories (55 calories per cookie), 5 g total fat, 1.5 g saturated fat, 0 g trans fat, 70 mg sodium, 16 g total carbohydrate, <1 g="" fiber,="" 7="" g="" sugars,="" 2="" g=""></1>


Peanut Butter Sandwich

Peanut Butter Sandwich

Serving size = 3 cookies
Nutrition Information per serving: 160 calories (53 calories per cookie), 6 g total fat, 2.5 g saturated fat, 0 g trans fat, 135 mg sodium, 26 g total carbohydrate, <1 g="" fiber,="" 8="" g="" sugars,="" 2="" g=""></1>
Though Peanut Butter Sandwiches are labeled as having 0 grams of trans fat, the ingredient list contains partially hydrogenated oil.


Dulce de Leche

Dulce de Leche

Serving size = 4 cookies
Nutrition Information per serving: 160 calories (40 calories per cookie), 8 g total fat, 3.5 g saturated fat, 0 g trans fat, 70 mg sodium, 20 g total carbohydrate, 0 g fiber, 9 g sugars, 1 g protein.


Thank U Berry Munch

Thank U Berry Munch

Serving size = 2 cookies
Nutrition Information per serving: 120 calories (60 calories per cookie), 5 g total fat, 2 g saturated fat, 0 g trans fat, 75 mg sodium, 18 g total carbohydrate, <1 g="" fiber,="" 7="" g="" sugars,="" 1="" g=""></1>


Tagalongs

Tagalongs

(also called Peanut Butter Patties in certain locations, see separate nutrition information.)
Serving size = 2 cookies
Nutrition Information per serving: 140 calories (70 calories per cookie), 9 g total fat, 5 g saturated fat, 0 g trans fat, 95 mg sodium, 13 g total carbohydrate, <1 g="" fiber,="" 7="" g="" sugars,="" 1="" g=""></1>
Though these cookies are labeled as delivering 0 grams of trans fat, the ingredient list contains partially hydrogenated oil.


Peanut Butter Patties

Peanut Butter Patties

Serving size = 2 cookies
Nutrition Information per serving: 130 calories (65 calories per cookie), 8 g total fat, 5 g saturated fat, 0 g trans fat, 110 mg sodium, 13 g total carbohydrate, 0 g fiber, 7 g sugars, 1 g protein.
Partially hydrogenated oil is listed as an ingredient in these cookies too.


Thin Mints

Thin Mints

Serving size = 4 cookies
Nutrition Information per serving: 160 calories (40 calories per cookie), 8 g total fat, 5 g saturated fat, 0 g trans fat, 120 mg sodium, 22 g total carbohydrate, <1 g="" fiber,="" 10="" g="" sugars,="" 1="" g=""></1>
The Thin Mints ingredient list includes partially hydrogenated oil, despite being labeled as containing 0 grams of trans fat per serving.


Shout Outs!

Shout Outs!

Serving size = 4 cookies
Nutrition Information per serving: 130 calories (32 calories per cookie), 5 g total fat, 2 g saturated fat, 0 g trans fat, 130 mg sodium, 18 g total carbohydrate, <1 g="" fiber,="" 8="" g="" sugars,="" 2="" g=""></1>
Like the shortbread cookies, Shout Outs! also have only 10 ingredients and sugar listed twice.


Lemonades

Lemonades

Serving size = 2 cookies
Nutrition Information per serving: 150 calories (75 calories per cookie), 7 g total fat, 4 g saturated fat, 0 g trans fat, 80 mg sodium, 22 g total carbohydrate, 0 g fiber, 9 g sugars, 1 g protein.
A 2–cookie serving of Lemonades is labeled as having 0 grams of trans fat, yet the ingredient list includes partially hydrogenated oil.


Thanks-A-Lot

Thanks-A-Lot

Serving size = 2 cookies
Nutrition Information per serving: 150 calories (75 calories per cookie), 6 g total fat, 3.5 g saturated fat, 0 g trans fat, 110 mg sodium, 22 g total carbohydrate, <1 g="" fiber,="" 9="" g="" sugars,="" 2="" g=""></1>
The Thanks-A-Lots also contain partially hydrogenated oil.