Sugar cone calories come to 40 for one 10 g cone and 402 per 100 g, before any ice cream goes in. The thing to notice is the split: 84% of those calories come from carbohydrate, and 25.7 g of every 100 g is sugar. The cone is a light, sweet wafer, not a filling food.
40kcal
1 cone · 10 g, rolled-type, no ice cream
8%protein
0.8 gProtein
8 gCarbs
0.4 gFat
How to burn off 40 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Rolled-type, no ice cream · per 10 g
Calories
40 kcal
Protein
0.8 g
Carbohydrate
8.4 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
30 mg
Potassium
15 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Sugar cone: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cone (10 g)
40
0.8 g
8.4 g
0.4 g
30 mg
2%
1 oz portion (28 g)
113
2.2 g
23.5 g
1.1 g
83 mg
6%
100 g
402
7.9 g
84.1 g
3.8 g
298 mg
20%
3 × 1 cone (10 g)
121
2.4 g
89 mg
5 × 1 cone (10 g)
201
4 g
149 mg
One cone is 40 calories; five are 201
A single rolled sugar cone weighs about 10 g and carries 40 calories, which is 2% of the daily value. That is small enough to vanish into almost any day of eating. On its own, the cone is rarely what pushes a dessert over the edge. What you pile into it usually is.
The total climbs in a straight line as cones add up. Two cones come to 80 calories, three reach 121, and five land at 201. If you snack on cones straight from the box for the crunch, a 1 oz portion of 28 g is 113 calories, roughly the same as three cones. Counting cones is easier than weighing them, and for this food it works.
A full 100 g of cones delivers 402 calories, 20% of the daily value. Few people eat that many in one sitting, but the figure shows how dense the wafer is. It is dry and light, so the weight stays low while the calories per gram stay high. That makes portions look smaller than they are once you start reaching back into the sleeve.
Carbs supply 84% of the calories
Per 100 g, a sugar cone holds 84.1 g of carbohydrate, 7.9 g of protein and 3.8 g of fat. In calorie terms that is 84% carbs, 8% protein and 9% fat. It is a baked flour-and-sugar wafer, and the numbers read exactly like one.
Of that carbohydrate, 25.7 g per 100 g is sugar. That works out to 2.6 g in one cone and 7.2 g in a 1 oz portion. Fiber is minimal at 1.7 g per 100 g, or 0.2 g per cone. Fat stays low as well, with 0.6 g of saturated fat per 100 g and 0 cholesterol, so the cone adds almost nothing on the rows people usually worry about in desserts.
Protein barely registers. One cone gives 0.8 g, 2% of the daily value, and even five cones reach only 4 g. Do not count on the cone to keep you full. It brings crunch, sweetness and a handle for your scoop, not staying power, so treat it as part of the treat rather than as a snack that will hold you until dinner.
Sodium is higher than a sweet wafer suggests
A sugar cone tastes sweet, yet it carries 298 mg of sodium per 100 g, which is 13% of the daily value. For a dessert component that is a noticeable figure. Salt sharpens the flavor of baked wafers, and it shows up on the label.
Per cone, the number stays small. One cone has 30 mg of sodium, 1% of the daily value, and a 1 oz portion has 83 mg, or 4%. Five cones add up to 149 mg. If you watch sodium, the cone is not where your day goes wrong, but cones eaten as a box snack do add up faster than you might guess.
Potassium sits at 145 mg per 100 g, a modest amount that does little to offset the sodium. The practical takeaway is simple: one cone is a minor line item on both sugar and salt. The habit worth checking is grazing on empty cones, where the numbers multiply quietly.
The filling decides the total, not the cone
At 40 calories, the cone is the smallest part of most ice cream servings. A generous scoop of premium ice cream can outweigh it many times over, so if you track dessert, log the filling and the cone separately. Swapping the scoop does more for the total than skipping the cone.
Lighter fillings keep the whole treat modest. Frozen yogurt, sorbet or a scoop topped with fresh berries pairs well with the cone's crunch. Because the cone brings almost no protein or fiber, a dessert built on it will not be filling, so it fits best after a meal rather than in place of one.
Store brands such as Great Value, Kroger and Market Pantry sell rolled sugar cones that are broadly similar in style; check the box if you want exact figures for your pick. BodyPal can log a filled cone from a photo, which helps when the scoop size is the real unknown.
How does sugar cone compare?
Here is how a sugar cone stacks up against a cake cone, a filled ice cream cone and a sugar cookie, per 100 g and per usual serving.
Verdict: Per 100 g the sugar cone at 402 calories and the cake cone at 417 are close, but the sugar cone carries less fat, 3.8 g against 6.9 g, so it is the better plain cone. If you want a sweet crunch, pick the sugar cone over a sugar cookie, which packs 489 calories and 23.1 g of fat per 100 g.
Most popular sugar cone brands in the United States
Store cones weigh 11 to 15 g instead of the 10 g USDA cone, so one cone off a label works out to more calories than the number above. Source: manufacturer labels / USDA FoodData Central.
Sugar cone FAQs
How many calories are in one sugar cone?
About 40 calories for one empty sugar cone of 10 g. Store-brand cones weigh 11 to 15 g, so a cone there runs about 45 to 60 calories.
Are sugar cones good for weight loss?
One cone adds 40 calories, 8.4 g carbs and 2.6 g sugars, so the cone itself is a small part of an ice cream serving. Per 100 g sugar cones are 402 calories.
Sugar cone vs cake cone: which has fewer calories?
Per 100 g a sugar cone is 402 calories and a cake cone is 417, a difference of 15 calories.
How much sugar is in a sugar cone?
Sugar cones have 25.7 g sugars per 100 g, which is 2.6 g in one 10 g cone. Total carbs are 84.1 g per 100 g, or 8.4 g per cone.
How many calories are in two sugar cones?
Two sugar cones have 80 calories. They also bring 1.6 g of protein and 60 mg of sodium, so a pair of empty cones is still a light addition to any dessert.
How much sodium is in a sugar cone?
One sugar cone has 30 mg of sodium, 1% of the daily value. Per 100 g the figure rises to 298 mg, or 13%, which is notable for a sweet wafer.
How much protein is in a sugar cone?
A sugar cone has 0.8 g of protein, 2% of the daily value. Protein supplies only 8% of its calories, so the cone adds crunch and sweetness rather than anything filling.
How many calories are in 1 oz of sugar cones?
A 1 oz portion of sugar cones, 28 g, has 113 calories. That portion carries 23.5 g of carbohydrate, 7.2 g of sugar and 83 mg of sodium.
Do sugar cones have fat or cholesterol?
One sugar cone has 0.4 g of fat and 0 cholesterol. Per 100 g, fat is 3.8 g with 0.6 g saturated, so fat supplies just 9% of the calories.
