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Girl Scout cookie season runs (roughly) from January to April, so the 2023 Girl Scout Cookie season is upon us!
It’s definitely the second-most wonderful time of the year.
If you’re buying some Girl Scout cookies, the odds are that you’re not overly concerned with the calories. I mean, they ARE cookies after all, and you want to enjoy them as a delicious treat!
But with all the various nutrition guides I put together, I find it incredibly useful to know what I am eating. While I’m not necessarily concerned with whether or not a cookie is “healthy,” I like to know the calories & nutrition facts of the food I’m eating, so I want to break down every Girl Scout Cookie flavor here for you.
I’m not here to tell you which cookies are the so-called healthiest, because that is completely subjective. I can, however, break down the nutrition of each Girl Scout Cookie to help you better understand what you’re consuming.
At the end of the day, the taste is the most important factor in choosing a Girl Scout Cookie. And if you ask me, Samoas will ALWAYS reign supreme in that department.
In 2023, we have a total of 13 Girl Scout Cookies. While the list of cookies is going to look pretty much exactly the same as last year, there’s one new addition to the cookie lineup this year…
Let’s break down each flavor and see how they compare!
Adventurefuls™
What is it?: Adventurefuls are soft brownie-inspired cookies with a caramel flavored cream, topped with sea salt. This Girl Scout Cookie was a new addition in 2022, and it looks like it’s here to stay. As a lover of brownies, this cookie is certainly a welcomed addition to the lineup.
Girl Scout council has two separate licensed bakers. Depending on where you are, the Adventurefuls you receive may have slightly different ingredients and nutritional information:
ABC Baker Adventurefuls™
Serving Size: 2 Cookies
130 Calories, 6g Fat, 17g Carbs (11g Sugar), <1g Protein
Little Brownie Baker Adventurefuls™
Serving Size: 2 Cookies
120 Calories, 6g Fat, 16g Carbs (9g Sugar), 1g Protein
Caramel Chocolate Chip
What is it?: Caramel Chocolate Chip Cookies are one of the few gluten-free options the Girl Scouts offer, with the base of the cookie being oat flour. These chewy cookies contain caramel and chocolate chips, so they will please any lover of classic chocolate chip cookies.
Serving Size: 3 Cookies
160 Calories, 7g Fat, 21g Carbs (10g Sugar), 3g Protein
Caramel deLites® / Samoas®
What is it?: Samoas are one of my favorite cookies of all time! Crispy shortbread cookies are topped with a layer of thick caramel, toasted coconut, and chocolate stripes. Trust me, I don’t particularly love coconut, but these cookies are incredible.
Girl Scout council has two separate licensed bakers. Depending on where you are, you may have Caramel deLites or Samoas, which have slightly different ingredients and nutritional information:
Caramel deLites
Serving Size: 2 Cookies
140 Calories, 6g Fat, 19g Carbs (12g Sugar), <1g Protein
Samoas
Serving Size: 2 Cookies
150 Calories, 8g Fat, 18g Carbs (11g Sugar), 1g Protein
Do-si-dos® / Peanut Butter Sandwich
What is it?: Do-si-dos (or peanut butter sandwiches) are two crunchy oatmeal cookies with peanut butter filling in between. This cookie is the Girl Scout’s spin on a Nutter Butter cookie.
Girl Scout council has two separate licensed bakers. Depending on where you are, you may have Do-si-dos or Peanut Butter Sandwiches, which have slightly different ingredients and nutritional information:
Do-si-dos
Serving Size: 3 Cookies
160 Calories, 7g Fat, 22g Carbs (11g Sugar), 3g Protein
Peanut Butter Sandwich
Serving Size: 3 Cookies
170 Calories, 8g Fat, 22g Carbs (9g Sugar), 3g Protein
Girl Scout S’mores®
What is it?: These cookies are all the flavors you’ve come to know and love from homemade s’mores packaged up into a single cookie. Graham cracker cookies surround chocolate & marshmallow filling to create the perfect summertime cookie.
Serving Size: 2 Cookies
150 Calories, 7g Fat, 21g Carbs (10g Sugar), 2g Protein
Lemonades®
What is it?: Lemonades are the perfect cookie for the citrus lovers out there. A savory, crunchy shortbread cookie is topped with a tangy lemon-flavored icing.
Serving Size: 2 Cookies
150 Calories, 7g Fat, 20g Carbs (9g Sugar), 1g Protein
Lemon-Ups®
What is it?: If you’re looking for a cookie with a hint of citrus, but you don’t want all of the icing in the Lemonades cookies, then the Lemon-Ups cookies should be your top choice. These crunchy cookies have a hint of lemon baked into them, and each cookie is printed with an inspiring message!
Serving Size: 2 Cookies
140 Calories, 6g Fat, 20g Carbs (7g Sugar), 1g Protein
Peanut Butter Patties® / Tagalongs®
What is it?: After Samoas, Tagalongs are one of my favorite cookies of all time. I mean, is there a better combination out there than peanut butter and chocolate? Tagalongs are crispy cookies that have a layer of peanut butter and are then completely coated in chocolate.
Girl Scout council has two separate licensed bakers. Depending on where you are, you may have Peanut Butter Patties or Tagalongs, which have slightly different ingredients and nutritional information:
Peanut Butter Patties
Serving Size: 2 Cookies
130 Calories, 7g Fat, 15g Carbs (8g Sugar), 2g Protein
Tagalongs
Serving Size: 2 Cookies
140 Calories, 8g Fat, 13g Carbs (8g Sugar), 3g Protein
Raspberry Rally®
What is it?: Raspberry Rally is the new Girl Scout Cookie of 2023. It’s a thin, crispy cookie that is infused with raspberry flavor and dipped in a chocolate coating. It’s a very similar cookie to Thin Mints, with the obvious difference being that it’s a fruity interior instead of a minty one.
Raspberry Rally is actually the first online-exclusive Girl Scout Cookie, but you can still support a Girl Scout you know by having her place the online order on your behalf alongside the other Girl Scout cookies you’d like this year.
Girl Scout council has two separate licensed bakers. Depending on where you are, you may have a slightly different formula for Raspberry Rally cookies:
ABC Bakers
Serving Size: 4 Cookies
160 Calories, 7g Fat, 22g Carbs (11g Sugar), 1g Protein
Little Brownie Baker
Serving Size: 4 Cookies
160 Calories, 8g Fat, 21g Carbs (10g Sugar), 2g Protein
Trefoils®
What is it?: Trefoils are a classic shortbread cookie. If you want slightly sweet but not over the top, then this is the cookie for you. These crunchy cookies are in the shape of the Girl Scout trefoil, which is where the name comes from.
Girl Scout council has two separate licensed bakers. Depending on where you are, you may have a slightly different formula for Trefoils:
ABC Bakers
Serving Size: 4 Cookies
120 Calories, 4.5g Fat, 19g Carbs (6g Sugar), 1g Protein
Little Brownie Baker
Serving Size: 5 Cookies
160 Calories, 7g Fat, 21g Carbs (7g Sugar), 2g Protein
Thin Mints®
What is it?: Thin Mints are not for me, as I do not enjoy mint and chocolate together, but there is no denying their popularity! Crispy chocolate cookies are dipped in a mint chocolate coating, making these every mint chocolate lover’s dream cookie.
Girl Scout council has two separate licensed bakers. Depending on where you are located, you may find slightly different ingredients and nutritional information based on the baker:
ABC Baker
Serving Size: 4 Cookies
160 Calories, 7g Fat, 22g Carbs (10g Sugar), 1g Protein
Little Brownie Baker
Serving Size: 4 Cookies
160 Calories, 7g Fat, 21g Carbs (10g Sugar), 2g Protein
Toast-Yay!™
What is it?: Toast-Yay! Cookies were introduced in 2021, and we hope they will stick around for the long term. These little toast-shaped cookies have the flavor of French Toast and are dipped in a sweet, flavorful icing.
Serving Size: 2 Cookies
140 Calories, 6g Fat, 21g Carbs (10g Sugar), 1g Protein
Toffee-tastic®
What is it?: Toffee-tastic cookies are the Girl Scouts other gluten-free option in the lineup. These buttery cookies are made with a rice flour & butter base with toffee bits mixed into each cookie.
Serving Size: 2 Cookies
140 Calories, 7g Fat, 19g Carbs (7g Sugar), <1g Protein
Are Girl Scout Cookies Vegan or Gluten-Free?
If you have allergy concerns, there are definitely options for you!
Both the Caramel Chocolate Chip cookies and the Toffee-tastic cookies are gluten-free.
If you are looking for vegan options, there are plenty of options for you:
- Thin Mints
- Peanut Butter Patties (not Tagalongs)
- Lemonades
- ABC Bakers S’mores (with the chocolate coating)
It’s worth noting that these cookies are made in a shared facility where dairy ingredients are used, but the cookies themselves do not contain any dairy!
Which Girl Scout Cookie is the healthiest?
When it comes to the nutrition of Girl Scout Cookies, most of them are very similar.
However, it’s important to note that the serving sizes may vary quite a bit. Since serving sizes are based on weight and not volume, you’ll find them quite different for each cookie.
For example, a serving of Trefoils is 5 cookies, but a serving of Tagalongs is only 2 cookies, so that is something to be mindful of.
And while there is no clear-cut answer to which is the healthiest cookie, as we all have different definitions of what “healthy” truly means, I would say that Trefoils/Shortbread are the overall winner here.
If you’re watching your calories, you’re going to want to focus on eating as much volume as possible while keeping your calories low, and a serving contains twice as many cookies as other options! And, if you were to break down the ingredients, you’d find the shortbread cookies to have a shorter list than most.
Some people prefer less sugar, some low saturated fat, and others may prefer specific ingredients over others. All I can do is provide you with the information to decide for yourself!
At the end of the day, it’s important to remember that these are still cookies! If you want to enjoy some cookies, you should allow yourself to enjoy them without worry.
Remember, there is no reason to EVER feel guilty about eating food you love.
In moderation, no food is unhealthy. Yes, even cookies. Especially cookies as delicious as Girl Scout Cookies!
What was the 2022 Girl Scout Cookie Lineup?
This year’s lineup is very similar to last year, and none of the 2022 cookies were removed this year!
The only true difference is the addition of the Raspberry Rally cookie, giving us a total of 13 Girl Scout Cookies instead of 12 last year.
While the cookies remained mostly the same, the nutrition facts of a few of the cookies did change ever so slightly, so here is the 2022 lineup for reference:
