Fast foods, vanilla, light, soft-serve ice cream, with cone
Whole food · Fast Foods
Photo: Wikipedia
This is the classic, airy swirl of vanilla soft-serve ice cream served in a crisp wafer cone. Its texture is uniquely smooth and light, melting instantly on the tongue with a sweet, creamy vanilla flavor. Nutritionally, it's a moderate treat, offering a quick energy boost primarily from its high carbohydrate and sugar content.
Calorie split: 10% protein · 63% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic ritual of the swirl, the satisfying crunch of the cone, and the perfect balance of cold, creamy sweetness on a warm day. Its soft-serve format makes it a fun, portable, and instantly gratifying dessert.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can lead to rapid blood-sugar spikes, and the cone adds refined carbohydrates. Those watching their sugar intake or with lactose sensitivity should be cautious. To enjoy mindfully, opt for a smaller size, pair it with a handful of nuts for added protein and fat to slow sugar absorption, or consider having it as an occasional treat rather than a daily habit.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains some protein from dairy content.
- Offers a small amount of calcium.
- A popular, accessible treat for celebrations and rewards.
- Lighter texture can feel less heavy than hard-pack ice cream.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive 'ribbon' shape of a soft-serve swirl is created by the star-shaped nozzle it's dispensed from, which also incorporates more air (overrun) than hard ice cream, giving it that lighter texture.
Full nutrition (USDA data · scales with serving)
| Water | 63.6 g |
| Energy | 163 kcal |
| Energy | 681 kj |
| Protein | 4.2 g |
| Total lipid (fat) | 4.9 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 26.4 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 19.5 g |
| Sucrose | 12.8 g |
| Glucose | 0.69 g |
| Fructose | 0.16 g |
| Lactose | 5.6 g |
| Maltose | 0.29 g |
| Galactose | 0.00 g |
| Calcium, Ca | 129 mg |
| Iron, Fe | 0.35 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 111 mg |
| Potassium, K | 193 mg |
| Sodium, Na | 81.0 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 3.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.25 mg |
| Niacin | 0.50 mg |
| Pantothenic acid | 0.73 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 13.0 ug |
| Folic acid | 8.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 19.6 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 97.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.36 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.58 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.30 g |
| PUFA 18:2 | 0.27 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.28 g |
| Cholesterol | 15.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, miniature cinnamon rolls — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.05 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.18 g |
| Methionine | 0.11 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.21 g |
| Valine | 0.33 g |
| Arginine | 0.26 g |
| Histidine | 0.16 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.25 g |
| Proline | 0.71 g |
| Serine | 0.37 g |
FAQ
What's the difference between soft-serve and regular ice cream?
Soft-serve is churned at a higher speed, incorporating more air (overrun) and is served at a slightly warmer temperature from a machine, giving it a smoother, lighter texture. Regular ice cream is denser and harder.
Is the cone part of the nutrition information?
Yes, the provided nutrition data (163 kcal per 100g) is for the complete food item: the vanilla soft-serve ice cream *with* the cone.
Why is the fiber content so low?
Dairy-based desserts like ice cream naturally contain very little to no dietary fiber, as fiber is found in plant foods. The cone, made from refined flour, also contributes minimal fiber.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.63 kcal/g · 10% calories from protein · 0.1 g fiber · 19.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.