Light ice cream sandwich, chocolate
Common food
Photo: Wikipedia
A light ice cream sandwich is a frozen dessert consisting of a layer of reduced-fat chocolate ice cream pressed between two soft, chocolate-flavored wafers. It offers a classic, nostalgic taste with a creamy, cool center and a slightly chewy, cake-like exterior. Nutritionally, it provides a moderate calorie count with a notable sugar content for its size.
Calorie split: 8% protein · 61% carbs · 31% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect textural contrast between the soft, yielding cookie and the smooth, cold ice cream, delivering a classic chocolate-on-chocolate flavor hit. It's a beloved, portable nostalgic treat that evokes childhood summers and requires no utensils.
⚠️ Watch-outs & how to enjoy it better
The relatively high sugar content (over 20g per 100g) can cause a rapid blood-sugar spike, making it a less ideal choice for those managing diabetes or seeking sustained energy. To mitigate this, pair it with a source of protein or healthy fat (like a handful of nuts) to slow sugar absorption, and practice strict portion control.
Key benefits
- Provides a quick source of energy from carbohydrates
- Offers a small amount of protein from the dairy and wafer
- Can satisfy a sweet craving with portion control
- Convenient, pre-portioned frozen treat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern ice cream sandwich is often credited to street vendors in New York City's Lower East Side around 1899, who originally served it between two thin wafers for just one penny.
Full nutrition (USDA data · scales with serving)
| Water | 47.8 g |
| Energy | 243 kcal |
| Protein | 4.8 g |
| Total lipid (fat) | 8.4 g |
| Carbohydrate, by difference | 37.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 20.7 g |
| Calcium, Ca | 113 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 200 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.80 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 15.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 15.3 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 51.0 ug |
| Carotene, beta | 54.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 3.0 mg |
| Theobromine | 116 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 4:0 | 0.15 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.28 g |
| SFA 14:0 | 0.54 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.13 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 | 17.0 mg |
Amino acid profile (per 100g)
Estimated from Ice creams, vanilla, rich — USDA does not publish this profile for Light ice cream sandwich.
| Tryptophan | 0.04 g |
| Threonine | 0.14 g |
| Isoleucine | 0.18 g |
| Leucine | 0.30 g |
| Lysine | 0.25 g |
| Methionine | 0.08 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.14 g |
| Valine | 0.20 g |
| Arginine | 0.14 g |
| Histidine | 0.08 g |
| Alanine | 0.14 g |
| Glutamic acid | 0.65 g |
| Glycine | 0.15 g |
| Proline | 0.34 g |
| Serine | 0.17 g |
FAQ
How does the nutrition differ from regular ice cream?
A light ice cream sandwich typically has fewer calories and less fat than a full-scoop serving of premium ice cream, but its sugar content can be comparable or even higher due to the sweetened wafers and added sugars in the light ice cream formulation.
Is it a good post-workout snack?
While it contains some carbohydrates for glycogen replenishment and a small amount of protein, its high sugar and low protein-to-carb ratio make it a suboptimal choice. A snack with more protein and complex carbs would be more effective for muscle recovery.
Can I make a healthier version at home?
Yes, you can use lower-sugar, higher-protein ice cream or frozen yogurt between homemade oat or whole-wheat cookies to increase fiber and reduce added sugars, significantly improving its nutritional profile.
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 2.43 kcal/g · 8% calories from protein · 1.5 g fiber · 20.7 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: 1.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.