Frozen yoghurt  or “froyo”  is often seen as a lighter, healthier alternative to ice cream. Creamy, tangy, and customisable with toppings, it’s a favourite in dessert bars and takeaways. But how many calories are in a frozen yoghurt really depends on portion size, fat content, flavour, and the extras you pile on.

Calorie Content by Weight and Serving Size

The base calorie count of plain, non-fat frozen yoghurt is relatively low  but this changes quickly with full-fat versions and toppings. Here's an average guide:

  • 100g plain non-fat frozen yoghurt: 90–100 calories
  • 100g low-fat frozen yoghurt: 110–130 calories
  • 100g full-fat frozen yoghurt: 140–160 calories
  • Standard small serving (150g): 135–240 calories depending on fat level
  • Large serving (300g with toppings): 350–600+ calories

Flavoured varieties (e.g. chocolate, strawberry, cookie dough) typically contain more sugar and calories than natural versions.

Nutritional Breakdown of Frozen Yoghurt

Plain Non-Fat Frozen Yoghurt (per 100g):
Calories: 95
Fat: 0g
Carbohydrates: 19g
Sugars: 17g
Protein: 3.5g
Calcium: 100mg

Full-Fat Frozen Yoghurt (per 100g):
Calories: 150
Fat: 4.5g
Carbohydrates: 20g
Sugars: 18g
Protein: 4g
Calcium: 120mg

Frozen yoghurt is generally lower in fat than ice cream, but it often contains similar or even higher amounts of sugar, particularly in commercial self-serve chains.

What’s in Frozen Yoghurt?

Frozen yoghurt is made by fermenting milk with live bacterial cultures, then freezing the mixture while churning it. Ingredients typically include milk (or cream), sugar, stabilisers (like guar gum or gelatine), and natural or artificial flavourings.

While it does contain probiotics like traditional yoghurt, some strains may be lost during freezing. Many commercial products add more sugar than you’d find in regular yoghurt to enhance taste and texture.

Benefits of Frozen Yoghurt

Frozen yoghurt provides calcium, protein, and sometimes probiotics that can support gut health. It’s usually lower in fat and calories than premium ice cream, making it a reasonable dessert choice for those watching their intake if consumed in moderation.

Non-fat and low-fat versions can be a smart alternative to heavy, high-fat desserts when portion control is maintained.

Downsides of Frozen Yoghurt

Despite its health halo, frozen yoghurt can be deceptive. Many flavoured or shop-bought varieties contain high amounts of added sugar, sometimes more than traditional ice cream. Self-serve portions often exceed recommended serving sizes, and toppings like chocolate sauce, biscuit pieces, and sweetened fruit can easily double the calorie count.

Also, while it’s marketed as a probiotic food, frozen yoghurt may not offer the same gut benefits as fresh yoghurt, especially if it's been stored for long periods or pasteurised after fermentation.

How Frozen Yoghurt Affects Your Diet

Frozen yoghurt fits into a balanced diet when enjoyed in sensible portions and with minimal sugary toppings. It provides a satisfying treat without the saturated fat overload found in many traditional desserts. However, frequent consumption of large, sugar-loaded servings can sneak a lot of empty calories into your diet.

For those managing weight, blood sugar, or looking to cut back on sugar, frozen yoghurt should still be seen as a treat, not a free pass.

Glycaemic Index Rating

Frozen yoghurt tends to have a moderate to high glycaemic index, usually between 40 and 60. The exact GI varies by brand and recipe. Non-fat and sugar-heavy versions cause quicker blood sugar spikes, while those with fat and fibre (like nut toppings or fruit) slow absorption slightly.

It’s not ideal for low-GI diets, especially in large portions or with sugary add-ons.

Healthier Alternatives

If you're craving frozen yoghurt but want a lower-calorie, lower-sugar version, consider:

  • Making your own with Greek yoghurt and fruit purée, then freezing it in small moulds
  • Choosing plain yoghurt topped with a few frozen berries
  • Blending banana and yoghurt to create a creamy, chilled dessert without added sugar

These options let you control the ingredients, cut the sugar, and boost the nutritional profile.

Summary

So, how many calories are in a frozen yoghurt? A typical 100g serving ranges from 90 to 160 calories, depending on fat content and sugar levels. While it’s often a better choice than ice cream, the health benefits depend entirely on portion size, ingredients, and toppings. Keep it simple and skip the excess sugar, and frozen yoghurt can be a satisfying part of a mindful diet. Overdo it, and you’re no better off than with a bowl of full-fat dessert.

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