Ben and Jerry’s is famous for its rich, indulgent ice cream, loaded with chunks, swirls, and flavour-packed mix-ins. From Cookie Dough to Chocolate Fudge Brownie, it’s a go-to treat for those craving something decadent. But with all that indulgence comes a serious calorie count—especially if you're eating straight from the tub. So how many calories are in a tub of Ben and Jerry’s, and how do the different flavours compare?

Calorie Content by Flavour and Tub Size

A standard full-size tub of Ben and Jerry’s in the UK is 465ml. On average, a full tub contains 1,000 to 1,200 calories, depending on the flavour. Heavier options with add-ins like brownies, caramel swirls, peanut butter, or cookie dough typically sit at the higher end of the scale. For example:

  • Chocolate Fudge Brownie has around 1,050 calories per tub
  • Cookie Dough is close to 1,100 calories per tub
  • Peanut Butter Cup can exceed 1,200 calories

Lighter options, such as the "Moo-phoria" or non-dairy alternatives, are slightly lower—closer to 600 to 700 calories per tub—but still calorie-dense by snack standards.

Nutritional Breakdown of a Full Tub

In a full 465ml tub of classic Ben and Jerry’s, you’ll typically find:

  • 100–130 grams of sugar
  • 60–80 grams of fat, with around 35–45 grams saturated fat
  • 12–20 grams of protein, depending on flavour and ingredients
  • 300–400mg of sodium

Most of the calories come from added sugar, cream, and high-fat inclusions like brownies or peanut butter. The fibre content is minimal, and while some tubs offer calcium from dairy, they’re not a major source of essential nutrients overall.

Health Benefits vs Drawbacks

From a health perspective, Ben and Jerry’s isn’t designed to be a functional food—it’s dessert. It’s meant to deliver maximum flavour, richness, and enjoyment. For those looking to indulge occasionally, there’s nothing wrong with enjoying a small portion as part of a balanced diet.

However, the main concerns are its high calorie, sugar, and saturated fat content. Eating a full tub in one sitting can provide more than half the average adult’s daily calorie needs, and far more than the recommended daily sugar and saturated fat limits.

The sugar rush followed by a crash can also lead to increased hunger or cravings later in the day, which may interfere with energy levels and appetite regulation.

Glycaemic Index and Blood Sugar Impact

Ben and Jerry’s ice cream is high on the glycaemic index due to its sugar and dairy content. This means it can cause a rapid spike in blood glucose, especially if eaten in large amounts or without other food to slow digestion.

People managing blood sugar levels should keep portion sizes small and ideally eat it after a balanced meal, not on an empty stomach. Choosing lower-sugar flavours or dairy-free options may help reduce the glycaemic impact slightly.

How Ben and Jerry’s Is Made

Ben and Jerry’s ice cream is made using a base of cream, sugar, egg yolks, and milk, churned at a low temperature to incorporate air and create a dense, creamy texture. Each flavour includes unique mix-ins—such as cookie dough chunks, brownie pieces, fudge swirls, and nut butters—all of which add significantly to the calorie count.

Non-dairy versions use almond or sunflower butter bases, while “Moo-phoria” tubs are formulated to be lower in fat and calories but still contain added sugars and thickeners to maintain creaminess.

Smarter Ways to Enjoy It

If you want to enjoy Ben and Jerry’s without overdoing it, stick to the recommended 100ml serving, which is about a fifth of a tub and contains roughly 200–250 calories for most flavours. Using a bowl rather than eating from the tub can help control portions.

You can also opt for lighter lines like Moo-phoria or the mini tubs, which are portioned individually to help reduce calorie intake without sacrificing flavour entirely.

Pairing ice cream with a source of fibre—like fresh berries—or protein can make it more satisfying and help reduce blood sugar spikes. And if you’re craving something cold and sweet more regularly, consider making smoothies or frozen yoghurt as alternatives.

Summary

A full 465ml tub of Ben and Jerry’s contains between 1,000 and 1,200 calories, with higher numbers in flavours that include chunks, swirls, and rich inclusions. While it’s fine as an occasional treat, the high sugar and saturated fat content make it a dessert best enjoyed in moderation. Choosing smaller portions, lighter flavours, or smarter accompaniments can help you enjoy it without derailing your dietary goals.

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