How many calories are in frozen yogurt?
One scoop of frozen yogurt weighs 160 g in USDA's household measure and carries 203 calories. Per 100 g, yogurt ice cream runs 127 calories, lighter per gram than sherbet, light ice cream or soft-serve ice cream. A cup is 222. The soft serve pouring out of a shop machine is a different, heavier food.
You'd need to walk about 41 minutes to burn the 203 calories in one scoop (160 g).
How long does it take to burn off frozen yogurt?
One scoop (160 g) is 203 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 203 kcal |
|---|---|
| Walking, brisk | 41 min |
| Cycling, moderate | 25 min |
| Swimming, moderate | 29 min |
| Jogging | 24 min |
| Weight training, moderate | 45 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (160 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Frozen yogurt quick facts
- US servings, from one ounce to a large cup
- Vanilla, chocolate, soft serve and bars
- Saturated fat and sugar are the rows to watch
- How does frozen yogurt compare?
- Most popular frozen yogurt brands
- Frozen yogurt FAQs
Frozen yogurt quick facts
The row behind every number here is FNDDS 2705451, "Frozen yogurt, NFS", the generic hand-dipped froyo you get scooped into a cup or a bowl. It is the only frozen yogurt record that carries real scoop and cup measures, which is what people are actually holding when they look this up. Soft serve from a machine sits in its own record, and it is heavier — that section is below.
| Nutrient | Per 100 g | Per 1 scoop (160 g) | % Daily Value |
|---|---|---|---|
| Calories | 127 | 203 | — |
| Total fat | 3.6 g | 5.8 g | 7% |
| Saturated fat | 2.33 g | 3.7 g | 19% |
| Carbohydrate | 21.6 g | 34.6 g | 13% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 19.92 g | 31.9 g | — |
| Protein | 3 g | 4.8 g | 10% |
| Sodium | 63 mg | 101 mg | 4% |
% Daily Value is based on a 2,000-calorie diet.
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 →
There is no added sugars row on this page because USDA does not publish added sugars for this record, and there is no trans fat row for the same reason. The retail tubs in the freezer aisle do print added sugars on their labels, so the carton in your hand can answer that where USDA cannot. Cholesterol comes to 21 mg a scoop, 7% of the Daily Value, and potassium to 250 mg, about 5%.
US servings, from one ounce to a large cup
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.4 g | 36 kcal |
| One scoop | 160 g | 203 kcal |
| 1 cup | 175 g | 222 kcal |
| Medium ice cream cup | 320 g | 406 kcal |
| Large ice cream cup | 480 g | 610 kcal |
| Per 100 g | 100 g | 127 kcal |
The scoop, the cup and the two shop-size cups are all USDA household measures for this record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving — it is there because ounces are how a lot of people weigh dessert.
Two traps live in this table. The first is the scoop itself: USDA's scoop is 160 g, noticeably bigger than the shallow half-cup most people picture, so "just one scoop" is already 203 calories. The second is the cup you get handed at a counter. A medium is 320 g and 406 calories, a large is 480 g and 610 — the large is a meal, not a snack, and that is before a single topping. Granola, sauce and candy are counted separately by USDA, so nothing above includes them.
Vanilla, chocolate, soft serve and bars
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Vanilla frozen yogurt | 127 kcal | 1 cup (175 g) | 222 kcal |
| Chocolate frozen yogurt | 131 kcal | 1 cup (175 g) | 229 kcal |
| Soft serve vanilla | 159 kcal | 1 cup (175 g) | 278 kcal |
| Soft serve chocolate | 160 kcal | 1 cup (175 g) | 280 kcal |
| Frozen yogurt bar, vanilla | 127 kcal | 1 bar (65 g) | 83 kcal |
| Nonfat chocolate, no sugar added | 107 kcal | 1 cup (175 g) | 187 kcal |
Vanilla and the generic NFS record are the same numbers, which tells you vanilla is the base USDA built the generic profile on. Chocolate adds four calories per 100 g and, more usefully, 2.3 g of fiber per 100 g from the cocoa — 4.0 g in a cup, 14% of the Daily Value, where vanilla has none at all.
The real fork is the machine. Soft serve vanilla froyo is 159 calories per 100 g against 127 for the scooped kind, so the same 175 g cup goes from 222 to 278. That is 56 extra calories for choosing the swirl over the scoop, and it comes from fat: 5.6 g per 100 g instead of 3.6 g. Cones behave the same way in reverse order — the vanilla frozen yogurt cone record is 139 calories per 100 g, with the wafer pushing carbohydrate up rather than fat.
At the light end, nonfat chocolate frozen yogurt sweetened without sugar is 107 calories per 100 g, or 187 a cup. It also carries 4.4 g of protein per 100 g against 3 g, and drops saturated fat to 0.51 g per 100 g. A vanilla bar is the simplest portion control on the list: 83 calories for 65 g, the same density as the scooped kind, just less of it.
Retail tubs sit above the generic record almost across the board. Greek-style frozen yogurt runs about 169 calories per 100 g, with a 89 g label serving at 150 calories, while a store-brand lowfat deluxe vanilla is closer to 141 per 100 g. If you scoop from a carton at home, read the panel rather than assuming 127.
Saturated fat and sugar are the rows to watch
Calories are the friendly number on frozen yogurt. Saturated fat is the one that surprises people. A 175 g cup carries 4.1 g, 20% of the Daily Value in a single dessert, and the soft serve version of that cup carries 6.0 g, or 30%. The Dietary Guidelines for Americans put saturated fat below 10% of daily calories, and two cups of soft serve in a week is a meaningful slice of that.
Sugar is the second row. A scoop has 31.9 g of total sugars and a cup has 34.9 g. Part of that is lactose that arrived with the milk rather than sugar someone added, and because USDA does not publish added sugars for this record, there is no honest way to say what share of the 50 g added-sugars Daily Value a scoop uses. The FDA's Daily Value reference explains how those percentages are built if you want to check a carton against them yourself.
Protein is where the marketing outruns the food. A scoop delivers 4.8 g, 10% of the Daily Value, against 34.6 g of carbohydrate. Frozen yogurt counts toward the dairy group on MyPlate, but it is a dessert with a dairy base, not a protein snack. If you are watching sodium, this is a non-issue: 101 mg a scoop, 110 mg a cup, under 5% of the Daily Value.
How does frozen yogurt compare?
| Frozen dessert | Per 100 g | US serving | Calories |
|---|---|---|---|
| Frozen yogurt | 127 kcal | 1 oz (28.4 g) | 36 kcal |
| Sherbet, all flavors | 144 kcal | 1 oz (28.4 g) | 41 kcal |
| Light ice cream, vanilla | 174 kcal | 1 oz (28.4 g) | 49 kcal |
| Ice cream, soft serve, vanilla | 180 kcal | 1 oz (28.4 g) | 51 kcal |
Our take: frozen yogurt is the lightest of these four per gram, and it wins by a real margin — 53 calories per 100 g under soft-serve ice cream, 47 under light ice cream. Scaled to a 175 g cup, that soft-serve ice cream would be about 315 calories against 222 (our own arithmetic from the USDA 100 g figures, not USDA servings). But the advantage is per gram, and froyo is the dessert people serve themselves in the largest cups with the most toppings. Scoop it like ice cream and you keep the edge; fill a large cup at a self-serve bar and you have handed all 93 calories back, twice over.
Most popular frozen yogurt brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Oikos Chocolate Greek Frozen Yogurt | 169 cal |
| Oikos Strawberry Greek Frozen Yogurt | 157 cal |
| Yoplait Original Lowfat Frozen Yogurt Strawberry | 151 cal |
| Purple Cow Strawberry Low Fat Frozen Yogurt | 153 cal |
| Oikos Vanilla Greek Frozen Yogurt | 169 cal |
| Kroger Vanilla Lowfat Deluxe Frozen Yogurt | 141 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Frozen yogurt FAQs
How many calories are in a scoop of frozen yogurt?
A scoop is 203 calories. USDA's household scoop for frozen yogurt weighs 160 g, which is bigger than the shallow scoop most people picture at home, and the record runs 127 calories per 100 g. Two scoops in a bowl put you at 406 calories.
How many calories in a cup of frozen yogurt?
A 1-cup serving weighs 175 g and gives 222 calories, along with 34.9 g of total sugars and 4.1 g of saturated fat. That saturated fat figure is 20% of the Daily Value in one dessert. The soft serve version of the same cup is 278 calories.
Is frozen yogurt lower in calories than ice cream?
Yes, by 53 calories per 100 g against soft-serve ice cream: 127 versus 180. Light ice cream is 174 and sherbet 144, so frozen yogurt is the lightest of the four per gram. The gap closes fast once the cup gets bigger or the toppings go on.
Does soft serve frozen yogurt have more calories?
Yes, soft serve vanilla frozen yogurt is 159 calories per 100 g against 127 for the scooped kind, so a 175 g cup is 278 instead of 222. The machine mix carries more fat, 5.6 g per 100 g versus 3.6 g, and more sugar at 24 g versus 19.92 g.
How much sugar is in frozen yogurt?
A 160 g scoop carries 31.9 g of total sugars, from 19.92 g per 100 g. Some of that is lactose that came with the milk rather than sugar someone added, and USDA does not publish added sugars for this record, so no share of the 50 g Daily Value can be given here.
Is frozen yogurt a good source of protein?
Not really: a scoop gives 4.8 g of protein, 10% of the Daily Value, next to 34.6 g of carbohydrate. Greek-style retail tubs do better, but the generic USDA record is 3 g per 100 g. Frozen yogurt is a dessert with a dairy base, not a protein snack.
Is nonfat frozen yogurt actually low calorie?
It is lighter, not light: nonfat chocolate frozen yogurt sweetened without sugar is 107 calories per 100 g, so a 175 g cup is 187 against 222 for the regular scooped kind. That saves 35 calories a cup, and drops saturated fat from 4.1 g to 0.9 g.
How many calories in a frozen yogurt bar?
A vanilla frozen yogurt bar is 83 calories for a 65 g bar, at the same 127 calories per 100 g as the scooped kind. The bar wins on portion control, not on density: it is simply a smaller piece of the same food, already measured for you.
Similar foods
- Egg — 72 cal per large egg
- Omelet — 305 cal for 3-egg omelet
- Crepe — 179 cal per crepe
- Pancake — 423 cal for 3 medium pancakes
- Toast with butter — 100 cal per slice with butter
- Injera — 118 cal per injera (12 in)
Count it without the math
Point the camera at the bowl and BodyPal counts the scoops, granola and sauce for you.
