Calories in Frozen Yogurt: Nutrition Facts & Serving Sizes
Per 0.5 cup (72g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Frozen yogurt is a chilled dessert made from cultured milk solids, sweeteners, and flavorings, offering a lower-fat alternative to traditional ice cream. A half-cup serving (72g) contains about 115 calories, 2.9g of protein, 17.4g of carbs, and 4g of fat. Per 100g it delivers 159 calories. The sugar content is high at 24g per 100g and 17.3g per half-cup. Calcium is a notable strength at 143mg per 100g, supporting bone health. Frozen yogurt contains live bacterial cultures in some products, similar to regular yogurt. Compared to ice cream at 192 calories per 100g, frozen yogurt saves around 33 calories per 100g while maintaining a similar flavor experience. It is not a low-calorie food, but moderate portions make it a viable dessert for those managing their intake.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.5 cup (72g) | 114.5 | 2.9g | 17.4g | 4g | 0g |
| 100g | 159 | 4g | 24.2g | 5.6g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 159 | 8% |
| Protein | 4g | 8% |
| Total Fat | 5.6g | 7% |
| Saturated Fat | 3.4g | 17% |
| Total Carbohydrates | 24.2g | 9% |
| Dietary Fiber | 0g | |
| Sugars | 24g | 48% |
| Sodium | 87mg | 4% |
| Cholesterol | 2mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.4g | 1% |
| Cholesterol | 2mg | 1% |
| Calcium | 143mg | 11% |
| Iron | 0.3mg | 2% |
| Potassium | 211mg | 4% |
| Vitamin A | 59mcg | 7% |
| Vitamin C | 0.8mg | 1% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.3mcg | 13% |
| Magnesium | 14mg | 3% |
| Phosphorus | 129mg | 10% |
| Zinc | 0.4mg | 4% |
| Selenium | 3.3mcg | 6% |
| Folate | 6mcg | 2% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 0.3mg | 2% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Frozen Yogurt
Frozen yogurt is made from cultured dairy, which means certain products contain live probiotic bacteria such as Lactobacillus and Bifidobacterium strains. These probiotics support gut microbiome diversity, digestive regularity, and immune function according to research published in the Journal of Dairy Science.
Calcium at 143mg per 100g contributes significantly to the daily recommendation of 1,000mg for adults. Phosphorus at 129mg works alongside calcium in bone mineralization. Potassium at 211mg per 100g supports muscle contraction and cardiovascular health.
Vitamin A at 59 IU per 100g supports vision and immune function. The riboflavin content (0.2mg per 100g) contributes to energy metabolism by helping convert food into usable fuel.
Compared to regular ice cream, frozen yogurt has considerably less fat (5.6g vs. around 11g per 100g) and fewer calories (159 vs. 192), making it a more viable dessert option for someone in a calorie deficit. However, many commercial versions compensate with higher sugar, so reading the label matters.
Dietary Considerations
Frozen yogurt is not keto-friendly due to its 24.2g of carbs per 100g, with nearly all of it coming from sugar. It is not vegan in standard form as it contains dairy. Dairy-free frozen yogurt versions made with coconut or almond milk are available. It is naturally gluten-free unless mix-ins like cookie pieces are added. For weight loss, half a cup at 115 calories is a reasonable dessert, but portion creep at self-serve locations is common. Lactose-intolerant individuals may tolerate frozen yogurt better than ice cream due to the fermentation process reducing lactose levels slightly. The low cholesterol (2mg per 100g) makes it heart-friendlier than full-fat ice cream.
Daily Intake (100g)
100g of frozen yogurt provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in frozen yogurt?
A half-cup serving of frozen yogurt (72g) has about 115 calories. Per 100g, frozen yogurt contains 159 calories. This is roughly 17% fewer calories than regular ice cream at 192 per 100g.
Is frozen yogurt good for weight loss?
Frozen yogurt can fit a weight loss diet at 115 calories per half-cup, but the 17.3g of sugar per serving is notable. Control portion sizes and avoid loading it with high-calorie toppings.
How much protein in frozen yogurt?
Frozen yogurt has 4g of protein per 100g and 2.9g per half-cup. It is not a significant protein source compared to regular Greek yogurt which has around 10g per 100g.
Does frozen yogurt have probiotics?
Some frozen yogurts contain live active cultures, but not all. The freezing process can reduce the number of viable bacteria. Look for products labeled with live and active cultures if probiotics are your goal.
Is frozen yogurt healthier than ice cream?
Frozen yogurt has fewer calories (159 vs. 192 per 100g) and less fat (5.6g vs. ~11g per 100g) than ice cream. However, many frozen yogurts have similar or higher sugar content, so check the label.
How much sugar is in frozen yogurt?
Frozen yogurt contains 24g of sugar per 100g and 17.3g per half-cup serving. This is high and primarily from added sweeteners. Plain versions with less sugar are available for those watching carb intake.
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