Nessie Manley

Written by Nessie Manley

Modified & Updated: 02 Jun 2024

Sherman Smith

Reviewed by Sherman Smith


When it comes to indulging in delicious treats, Samoas are a popular choice for many. These delectable cookies, made with a smooth layer of caramel, toasted coconut, and a rich chocolate coating, are a true delight for the taste buds. But while they may be irresistible, it’s important to be mindful of their nutritional content.

In this article, we will dive into the nutrition facts of Samoas, uncovering the key information you need to know. We’ll explore the calorie count, macronutrient profile, and highlight any potential health benefits or considerations. So, whether you’re a fan of Samoas or someone who loves staying informed about food, join us as we break down the nutritional facts of these delicious cookies.

Key Takeaways:

  • Indulge in Samoas in moderation for a delightful treat, but be mindful of the 140 calories per serving and 9 grams of fat. Enjoy the delicious flavors while balancing your diet.
  • If you have gluten intolerance or tree nut allergies, it’s best to avoid Samoas. However, for a heart-healthy treat, enjoy the cholesterol-free cookies in moderation.
Table of Contents

Samoas are delicious and indulgent cookies.

Samoas, also known as Caramel deLites, are a popular variety of Girl Scout cookies that are beloved worldwide. These cookies are known for their irresistible combination of caramel, chocolate, and coconut flavors.

One serving of Samoas contains 140 calories.

If you’re watching your calorie intake, it’s important to be mindful of portion sizes. Each serving of Samoas, which is typically two cookies, contains approximately 140 calories.

Samoas are made with enriched flour.

The main ingredient in Samoas is enriched flour, which provides essential nutrients such as iron and B vitamins. However, it’s worth noting that enriched flour is refined and may lack some of the beneficial nutrients found in whole grains.

Each serving of Samoas contains 9 grams of fat.

The delicious combination of caramel, chocolate, and coconut in Samoas comes with a slightly higher fat content. Each serving of Samoas contains about 9 grams of fat, including both saturated and unsaturated fats.

Samoas are a source of dietary fiber.

Despite their sweet indulgence, Samoas do offer a small amount of dietary fiber. Each serving contains approximately 1 gram of fiber, which can contribute to a healthy digestive system.

Samoas contain sugar and corn syrup.

Samoas are undeniably sweet, thanks to the inclusion of sugar and corn syrup in their ingredients. It’s important to be mindful of your sugar intake and consume Samoas in moderation as part of a balanced diet.

Samoas do not contain cholesterol.

If you’re watching your cholesterol levels, you’ll be glad to know that Samoas do not contain any cholesterol. This makes them a suitable treat for those on a heart-healthy diet.

Samoas are not gluten-free.

Unfortunately, Samoas are made with ingredients that contain gluten. If you have a gluten intolerance or sensitivity, it’s best to avoid consuming these cookies or look for gluten-free alternatives.

Samoas may contain traces of tree nuts.

Samoas are made in facilities that also process tree nuts, which means there is a possibility of cross-contamination. If you have a tree nut allergy, it’s important to take necessary precautions when consuming Samoas.

Indulging in Samoas can be a delightful treat in moderation.

While Samoas are undeniably delicious, it’s important to enjoy them in moderation as part of a balanced diet. Treat yourself to a serving of Samoas occasionally and savor the delightful combination of flavors they offer.


In conclusion, Samoas are not only delicious but also provide some notable nutrition benefits. These delightful cookies offer a combination of sweet caramel, crunchy shortbread, and toasted coconut. While they may be a treat to indulge in, it’s important to enjoy them in moderation to maintain a balanced diet.Samoas are a good source of carbohydrates, providing quick energy for your body. They also contain a small amount of dietary fiber, which aids in digestion. Additionally, Samoas contain trace amounts of vitamins and minerals, including iron and calcium, although they are not significant sources.Remember, enjoying a few Samoas as part of a balanced diet is perfectly fine. It’s all about moderation and making mindful choices for your overall health and wellbeing.


1. How many calories are in a Samoa cookie?

A single Samoa cookie contains about 70-80 calories, depending on the brand and size of the cookie.

2. Are Samoas gluten-free?

No, Samoas are typically not gluten-free as they are made with a base of wheat flour.

3. Are there any vegan options for Samoas?

Yes, there are several vegan-friendly variations of Samoas available that use plant-based ingredients instead of dairy or animal-based products.

4. Can Samoas be part of a balanced diet?

Yes, Samoas can be enjoyed as part of a balanced diet. It’s important to consume them in moderation and make healthy choices throughout the day.

5. Do Samoas contain any artificial flavors or preservatives?

Samoas may contain artificial flavors and preservatives, depending on the brand. It’s always a good idea to check the ingredient list for specific details.

6. Are there any allergens in Samoas?

Yes, Samoas typically contain wheat, soy, and tree nuts, such as coconut. Individuals with allergies to these ingredients should be cautious and check the label for any potential allergens.

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