Frozen yogurts, vanilla, soft-serve
Whole food · Sweets
Photo: Wikipedia
A creamy, tangy, and refreshing frozen dessert with a smooth, soft-serve texture that melts on the tongue. It's typically lower in fat than traditional ice cream, offering a lighter, protein-rich treat. Its signature vanilla flavor is both comforting and versatile, serving as a base for countless toppings.
Calorie split: 10% protein · 59% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of sweet and tangy, with a luxuriously smooth texture that feels indulgent yet lighter. It's a beloved canvas for customization, allowing for endless combinations with fruits, nuts, and syrups.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (24g per 100g) can lead to blood-sugar spikes, making it a concern for those managing diabetes. To mitigate this, pair it with a source of protein or healthy fat (like nuts or seeds) to slow sugar absorption, and practice strict portion control. It also contains dairy, a common allergen.
Key benefits
- Provides a good source of protein (4g per 100g) for a frozen dessert.
- Lower in fat (5.6g per 100g) than many ice creams.
- Contains probiotics from live active cultures in some versions.
- A calcium-rich option for bone health.
- A lighter, portion-controlled alternative to heavier desserts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
While often marketed as a health food, a standard serving of soft-serve frozen yogurt can contain nearly as much sugar as a can of soda.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 159 kcal |
| Energy | 665 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 5.6 g |
| Ash | 0.90 g |
| Carbohydrate, by difference | 24.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 24.0 g |
| Calcium, Ca | 143 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 14.0 mg |
| Phosphorus, P | 129 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 87.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.22 mg |
| Niacin | 0.29 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 20.2 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 59.0 ug |
| Retinol | 58.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 212 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 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 | 3.4 g |
| SFA 4:0 | 0.18 g |
| SFA 6:0 | 0.10 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.57 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.21 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.08 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 | 2.0 mg |
Amino acid profile (per 100g)
| 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. It typically has less fat and slightly more protein than traditional ice cream. However, the sugar content can be very similar, so it's not a 'free' food. The probiotic benefit in some brands is a unique plus.
Why does frozen yogurt taste tangier than ice cream?
The tang comes from the live bacterial cultures (like Lactobacillus bulgaricus and Streptococcus thermophilus) used in fermentation, which produce lactic acid. Ice cream bases are not fermented.
Can I make frozen yogurt at home?
Absolutely. A simple recipe involves blending Greek yogurt with a sweetener and fruit, then churning in an ice cream maker. No-churn methods using a frozen banana base also work well for a healthier version.
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 1.59 kcal/g · 10% calories from protein · 0.0 g fiber · 24.0 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.