Frozen yogurt, vanilla
Common food
Photo: Wikipedia
Frozen yogurt, vanilla is a creamy, tangy dessert made from fermented dairy, offering a lighter alternative to ice cream with a smooth, slightly icy texture. It packs a notable 19.92g of sugar per 100g, balancing its probiotic potential with a sweet, vanilla-forward flavor. Nutritionally, it provides a modest 3g of protein and 3.6g of fat, making it a lower-calorie frozen treat option.
Calorie split: 9% protein · 66% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its signature tangy-sweet balance and creamy yet light texture, which feels indulgent without the heaviness of ice cream. Its versatility as a base for endless toppings—from fresh fruit to crunchy granola—makes it a customizable treat for all ages.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (nearly 20g per 100g) can cause blood-sugar spikes, making it less suitable for diabetics or those monitoring sugar intake. To counteract this, pair a small portion with a source of protein (like nuts) or fiber (like berries) to slow sugar absorption. As a dairy product, it contains lactose and milk proteins, which are common allergens for some individuals.
Key benefits
- Contains live probiotics from fermentation, which may support gut health.
- Lower in fat than traditional ice cream, often around 3.6g per 100g.
- Provides a source of calcium and some protein from dairy.
- Can be a lighter, refreshing dessert option for calorie-conscious individuals.
- Often fortified with vitamins like vitamin D and calcium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern frozen yogurt craze was ignited in the 1970s by a company called Humphreys, which marketed it as a 'Frogurt' and popularized the self-serve format.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 127 kcal |
| Protein | 3.0 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 21.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 19.9 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 89.0 mg |
| Potassium, K | 156 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 0.28 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.07 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 23.1 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 48.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.38 g |
| SFA 16:0 | 0.99 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 0.82 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 |
| Cholesterol | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Frozen yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is frozen yogurt healthier than ice cream?
Generally, yes. Frozen yogurt typically has less fat and fewer calories than traditional ice cream, and it may contain live probiotics. However, it can have a similar or even higher sugar content, so it's not automatically a 'health food.'
Does frozen yogurt contain live cultures?
Many brands do, especially those marketed as 'probiotic.' The live and active cultures (like Lactobacillus) survive the freezing process and can offer gut health benefits. Check the label for 'live and active cultures.'
Can I make frozen yogurt at home?
Absolutely. A basic recipe involves blending yogurt (Greek yogurt works well for thickness), a sweetener, and flavorings like vanilla, then churning in an ice cream maker or using a no-churn freeze-and-stir method.
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 1.27 kcal/g · 9% calories from protein · 0.0 g fiber · 19.9 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.