It is 95 degrees outside and you see a Mr. Softee ice cream truck. The pavlovian response kicks in and you find yourself crossing the street towards the truck. Or perhaps the sight of a Haagen Daz ice cream store gets you salivating.

For many of us, the warm weather brings cravings for ice cream. I often get asked by my clients “what’s the deal with soft serve ice cream and frozen yogurt - is it loaded with calories?” Or “are the calories really accurate?” Read on for the low down on frozen yogurt and soft serve ice cream.

Tips to keep in mind when ordering ice cream or frozen yogurt:

1. There are so many options available that you’ll be able to find a product that won’t pack on the pounds. The key will be to find something that isn’t loaded with calories AND one that you like. Some ice cream products leave something to be desired when it comes to taste!

2. Be careful portion sizes. Serving sizes are often much larger that what the stated caloric content is based on. For example, in the following chart, the calories are based on a “small” serving size, which is usually 4 oz. However the sizes you receive in most ice cream stores are often a lot larger than 4 ounces, hence you may be receiving double the calories, fat and carbs.

3. Are the calories accurate? The FDA allows a 20% range of error in either direction for calories. Aside from that, I’m not really sure that anyone knows for sure about the accuracy of calories.  For example, a few years ago, there was a lot of talk in the news about CremaLita providing falsely low calorie information. I always say that if something seems to good to be true, than it probably isn’t! To be on the safe side, order a small size.

4. If possible, get a non fat or low fat ice cream or frozen yogurt. It is quite a bit lower in calories and fat than the regular version. For example, a small size of Hagen Daz or Ben & Jerry’s has up to 400 calories and 20 gm of fat. Compare this to the lower fat versions listed below.

5. Keep in mind that sugar free doesn’t necessarily mean lower in calories. Some of the sugar free ice creams and yogurts have just as much fat and calories as the regular product.

6. Try to avoid the ice creams with added extras like brownie pieces or cookies or toppings such as sprinkles or granola.

7. There is nothing wrong with having the “real thing” once in a while, especially if you don’t like the reduced calorie products. But keep in mind that they can be loaded with calories and fat so make it a “treat”!

Nutritional content of various frozen yogurts and soft serve ice cream

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