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Medically reviewed by Jonathan Purtell, RDN
Key Takeaways
- Frozen yogurt is usually lower in fat and calories than ice cream, but it may contain just as much, or more, added sugar.
- Ice cream typically contains more protein and calcium per serving, but it also contains more calories and saturated fat.
- For the healthiest choice, focus on portion size, added sugar, other ingredients, and toppings.
Frozen yogurt often contains less fat and fewer calories than ice cream, but it isn’t automatically the healthier choice. Some frozen yogurts are loaded with added sugars, while certain ice cream varieties contain fewer ingredients and surprisingly similar calorie counts.
Frozen Yogurt Usually Has Less Fat and Fewer Calories
Frozen yogurt is typically made with cultured milk rather than cream, giving it a lower fat content than traditional ice cream. Because fat contributes more calories than protein or carbohydrates, frozen yogurt often contains fewer calories per serving.
Here’s how a typical 1/2-cup serving of frozen yogurt can stack up nutritionally, as an example:
- Calories: 110 to 150
- Total fat: 2 to 4 grams (g)
- Saturated fat: 1 to 3 g
On the other hand, the same serving size of soft-serve ice cream can provide approximately:
- Calories: 140 to 210
- Total fat: 7 to 14 g
- Saturated fat: 4 to 9 g
Lower saturated fat intake is generally recommended because replacing saturated fat with healthier unsaturated fats may help reduce low-density lipoprotein (LDL “bad”) cholesterol and lower the risk of developing heart disease. Still, in the case of frozen yogurt versus ice cream, nutrition experts caution that “fat-free” doesn’t automatically mean healthier.
Ice Cream Often Contains Less Added Sugar Than Frozen Yogurt
Frozen yogurt frequently contains just as much sugar (or even more) than some types of ice cream. Manufacturers often add extra sugar to compensate for the tart flavor created during yogurt fermentation and to improve texture after freezing.
Some frozen yogurt varieties contain 18 to 24 grams of sugar per serving, while many traditional ice creams contain around 14 to 20 grams.
Excess added sugar has been linked to increased risks of obesity, type 2 diabetes, heart disease, and dental cavities. Check the Nutrition Facts label rather than assuming frozen yogurt is automatically the lower-sugar choice.
Ice Cream May Be Slightly Higher in Protein and Calcium
While both frozen treats provide calcium and protein because they’re dairy-based, ice cream often contains slightly more protein because it’s made with higher amounts of milk solids. The Food and Drug Administration mandates that in order for a frozen dairy product to be called “ice cream,” it must contain at least 10% milk fat and at least 20% total milk solids.
For example, a half-cup serving of ice cream generally provides around 2 to 4 g of protein and roughly 8 to 15% of the Daily Value (DV) of calcium.
Frozen yogurt offers a similar or slightly lower content of these nutrients, but amounts can vary widely depending on the brand and recipe. Experts caution that neither dessert should be considered a major protein source, but both can contribute modestly to calcium intake.
Don’t Count on Frozen Yogurt for Probiotics
Many people assume frozen yogurt contains the same beneficial bacteria (probiotics) as refrigerated yogurt, but that’s not always the case.
In theory, yogurt can contain probiotics, but not all products retain significant amounts of live cultures after processing and freezing. As a result, some products still contain live and active probiotic microbes, while others contain very few.
If probiotics are your goal, experts recommend looking for products labeled as containing live and active cultures or choosing refrigerated yogurt instead.
Which Is Healthier?
There isn’t a clear winner here, as experts generally note that the healthiest frozen dessert is one that fits into your overall eating pattern, satisfies your craving, and doesn’t encourage oversized portions.
With this in mind, if your goal is to reduce calories and fat, frozen yogurt may have an advantage. Or, if you’re trying to limit added sugar, some ice cream varieties may actually be the better choice.
When comparing products, experts recommend reading the nutrition label and looking for options with:
- Less added sugar
- Short ingredient lists
- Moderate to low saturated fat
- Smaller serving sizes
In other words, a small serving of ice cream may fit into a healthy eating pattern just as easily as a serving of frozen yogurt, depending on your dietary goals and lifestyle.
Tips for Choosing a Healthier Frozen Treat
Whether you choose frozen yogurt or ice cream, these strategies can help keep your dessert more balanced:
- Stick to a serving size of about 1/2 cup to avoid overdoing it on calories.
- Choose fruit as a frozen daily dessert topping instead of candy or cookie crumbles.
- Compare labels for added sugar, not just calories.
- Look for frozen yogurt that contains live and active cultures if you’re interested in potential probiotic benefits.
- Enjoy frozen treats as occasional desserts in moderation, rather than everyday staples.
Read the original article on Verywell Health
