Girl Scout Cookie nutrition guide: From Tagalongs to Thin Mints, how much sugar, protein, sodium are in each of the seasonal treats

They show up at your office. At your kid’s school. Sometimes, even at your front door. We’re talking, of course, about Girl Scout Cookies.

The much-beloved sweet treats, sales of which benefit Girl Scout programs and community initiatives, are back in season. But whether your favorites are Thin Mints, Tagalongs or any of the other iconic flavors, you may be wondering … exactly how healthy are these cookies? And are some better for you than others? Here’s what to know.

Where Girl Scout Cookies fit into your diet

It probably comes as no surprise that these cookies aren’t exactly nutrient bombs — but that doesn’t mean you should shun the Girl Scout knocking at your door.

Top Nutrition Coaching dietitian Alexis Law tells Yahoo Life that Girl Scout Cookies don’t have many vitamins and minerals, or macronutrients like fiber and protein. That puts them in a category of food best “enjoyed in moderation.” Pairing them with more nutritionally dense foods — like apple slices slathered in almond butter, or a similarly protein-packed snack — can help you stay satisfied.

Dietitian Marissa Meshulam Karp, owner of MPM Nutrition, tells Yahoo Life that while you may not be nourished physically by Girl Scout Cookies in the same way you would with a more balanced diet (think fruits, veggies, whole grains and protein), they may still have value within our complex health needs. “Things like enjoyment, stress management and socialization play a large part in long-term health,” she notes. “If eating Girl Scout Cookies with your friends is nostalgic and enjoyable to you, that socialization benefits our health too.”

What’s the nutritional breakdown of Girl Scout Cookies?

Girl Scouts uses two separate bakeries for their cookies — Little Brownie Bakers and ABC Bakers — which is why some nutritional details and product names will vary. Unless otherwise noted, the information below is from Little Brownie’s version of the cookies. Here’s how each cookie stacks up, according to the Girl Scout Cookies nutrition chart.

Adventurefuls

• Serving size: 2 cookies

• Calories: 120

• Total fat: 6 g

• Total sugars: 9 g

• Total carbohydrate: 16 g

• Fiber: 1 g

• Protein: 1 g

• Sodium: 80 mg

These “indulgent brownie-inspired cookies” come with caramel crème and a “hint of sea salt.” Fancy! They also have one of the lower calorie counts per serving.

ABC Bakers offers a vegan version of the cookies containing 130 calories per two cookies, 11 grams of sugar and 55 grams of sodium.

Caramel Chocolate Chip

• Serving size: 3 cookies

• Calories: 160

• Total fat: 7 g

• Total sugars: 11 g

• Total carbohydrate: 22 g

• Fiber: 2 g

• Protein: 3 g

• Sodium: 95 mg

These cookies are another gluten-free option made by ABC — and they’re also vegan. They’re described as “chewy cookies with rich caramel, semisweet chocolate chips and a hint of sea salt.” One pro: the protein and fiber content.

Do-si-dos

• Serving size: 3 cookies

• Calories: 160

• Total fat: 7 g

• Total sugars: 11 g

• Total carbohydrate: 22 g

• Fiber: 1 g

• Protein: 3 g

• Sodium: 100 mg

Do-si-dos contain 3 grams of protein, which is more than other cookies on this list. These cookies are also known as Peanut Butter Sandwiches when made by ABC. They contain 170 calories and 9 grams of sugar.

Girl Scout S’mores

• Serving size: 2 cookies

• Calories: 150

• Total fat: 7 g

• Total sugars: 10 g

• Total carbohydrate: 21 g

• Fiber: 1 g

• Protein: 2 g

• Sodium: 110 mg

Girl Scout S’mores are being discontinued at the end of the 2025 season, making this year your last shot at the cookie. At 110 mg per two-cookie serving, they’re also on the higher end of the sodium scale.

Lemonades

• Serving size: 2 cookies

• Calories: 150

• Total fat: 7 g

• Total sugars: 9 g

• Total carbohydrate: 21 g

• Fiber: 0 g

• Protein: 1 g

• Sodium: 70 mg

These citrusy shortbread cookies are vegan and made by ABC. They have a lower sodium content than other flavors.

Lemon-Ups

• Serving size: 2 cookies

• Calories: 140

• Total fat: 6 g

• Total sugars: 7 g

• Total carbohydrate: 20 g

• Fiber: 0 g

• Protein: 1 g

• Sodium: 100 mg

These lemon-flavored cookies contain inspiring messages on them but are on the higher end of the sodium scale. Unlike Lemonades, they are not vegan.

Samoas

• Serving size: 2 cookies

• Calories: 150

• Total fat: 8 g

• Total sugars: 11 g

• Total carbohydrate: 18 g

• Fiber: 0 g

• Protein: 1 g

• Sodium: 60 mg

These coconut-chocolate-caramel cookies — a staple of Girl Scout Cookie season — contain less sodium per serving than many cookies on this list. Plus, they’re delicious frozen.

In your area, these cookies may be known as Caramel deLites, which are made by ABC Bakers. They contain slightly less sodium (50 mg), 12 grams of sugar and less than 1 gram of fiber and protein.

Tagalongs

• Serving size: 2 cookies

• Calories: 140

• Total fat: 8 g

• Total sugars: 8 g

• Total carbohydrate: 13 g

• Fiber: 1 g

• Protein: 3 g

• Sodium: 80 mg

These peanut butter treats have more protein and less sugar and sodium than some of the other options on this list.

These cookies are also known as Peanut Butter Patties when made by ABC. Unlike Tagalongs, which contain milk, Peanut Butter Patties are vegan. They contain 130 calories per two cookies, as well as 9 grams of sugar, 2 grams of protein, less than 1 gram of fiber and 75 mg of sodium.

Thin Mints

• Serving size: 4 cookies

• Calories: 160

• Total fat: 7 g

• Total sugars: 10 g

• Total carbohydrate: 21 g

• Fiber: Less than 1 g

• Protein: 2 g

• Sodium: 120 mg

Fun fact: Both bakeries’ versions of Thin Mints are vegan and are nutritionally comparable. Peppermint oil gives these cookies their minty freshness and is often used to ease digestion, gas and bloating. (Just don’t eat an entire box in one go!)

Toast-Yay!

• Serving size: 2 cookies

• Calories: 150

• Total fat: 6 g

• Total sugars: 11 g

• Total carbohydrate: 22 g

• Fiber: 0 g

• Protein: 1 g

• Sodium: 95 mg

These French-toast-inspired cookies, another vegan option, are also departing before the end of the year.

Toffee-tastic

• Serving size: 2 cookies

• Calories: 140

• Total fat: 7 g

• Total sugars: 7 g

• Total carbohydrate: 19 g

• Fiber: 0 g

• Protein: Less than 1 g

• Sodium: 90 mg

These buttery, toffee-flecked Toffee-tastic cookies are gluten-free and contain less sugar than other options.

Trefoils

• Serving size: 5 cookies

• Calories: 160

• Total fat: 7 g

• Total sugars: 7 g

• Total carbohydrate: 21 g

• Fiber: 0 g

• Protein: 2 g

• Sodium: 100 mg

Trefoils, previously known as Shortbread, have a lower sugar content than some other cookies on this list and an even larger per-cookie serving size than Thin Mints. It’s worth noting that the Little Brown version has a higher calorie content than the ABC one: Five cookies from ABC clock in at 120 calories per five-cookie serving.