Menchie's frozen yogurt calories come to 278 for one cup (175 g) and 159 per 100 g, using USDA values for plain vanilla soft serve with no toppings. Sugar is the number to notice: a cup holds 42 g of it. Your cup size swings the total more than anything else.
278kcal
1 cup · 175 g, soft serve, no toppings
10%protein
7 gProtein
42 gCarbs
9.8 gFat
How to burn off 278 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Soft serve, no toppings · per 175 g
Calories
278 kcal
Protein
7 g
Carbohydrate
42 g
Fat
9.8 g
Saturated fat
6 g
Cholesterol
4 mg
Sodium
152 mg
Potassium
369 mg
Iron
0.5 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 →
Menchie's frozen yogurt: 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 cup (175 g)
278
7 g
42.4 g
9.8 g
152 mg
14%
4 oz cup (113 g)
180
4.5 g
27.3 g
6.3 g
98 mg
9%
8 oz cup (227 g)
361
9.1 g
54.9 g
12.7 g
197 mg
18%
100 g
159
4 g
24.2 g
5.6 g
87 mg
8%
3 × 1 cup (175 g)
835
21 g
457 mg
5 × 1 cup (175 g)
1,391
35 g
761 mg
Your cup size sets the total, not the flavor
A 4 oz cup (113 g) of plain soft serve comes to 180 calories, about 9% of a 2,000-calorie daily value. Step up to one cup (175 g) and you reach 278 calories, or 14% of the day. An 8 oz cup (227 g) lands at 361 calories and 18% of the daily value. Same yogurt, same lever, and the lever is grams.
Self-serve shops make that lever easy to pull. Two cups (350 g) add up to 557 calories, three cups (525 g) to 835, and a shared tub of five cups (875 g) to 1,391. Most people do not plan to pour 350 g, but a wide cup and a long pull on the handle get there fast.
If you want a fixed number, pick the smallest cup and fill it level. The 4 oz serving still gives 4.5 g of protein and 27.1 g of sugar, which is a dessert-sized portion rather than a meal. Weighing your cup at the register, where the shop prices by weight, tells you exactly which row of the table you landed on.
Carbs supply 59% of the calories
The calorie split is lopsided: 59% from carbohydrates, 31% from fat and only 10% from protein. Per 100 g that works out to 24.2 g of carbs, 5.6 g of fat and 4 g of protein. Nearly all of those carbs are sugar, since the same 100 g carries 24 g of sugars and 0 g of fiber.
Fat is modest next to ice cream style desserts, but it is not zero. A cup holds 9.8 g of fat, and 3.4 g of every 100 g is saturated. That fat is where the creamy texture comes from, and it explains why a cup reaches 278 calories even though it is mostly water and sugar.
Protein is the weak link. A full cup gives 7 g, which covers 14% of the daily value, while the 8 oz cup reaches 9.1 g. That is useful but small for the calories attached, so frozen yogurt works better as a treat than as a filling snack.
Sugar is the row to watch, sodium is not
Every serving row tells the same story. The 4 oz cup has 27.1 g of sugars, the 1 cup serving has 42 g and the 8 oz cup has 54.5 g. With no fiber in the mix, there is nothing to slow down that sugar, and the plain base already carries it before any candy or syrup goes on top.
Sodium, by contrast, is low. One cup has 152 mg, just 7% of the 2,300 mg daily value, and the 4 oz cup has 98 mg, or 4%. Cholesterol is also minor at 2 mg per 100 g. If you track sodium closely, plain frozen yogurt is one of the easier desserts to fit in.
Potassium shows up at 211 mg per 100 g, a small contribution from the dairy base. None of these rows make frozen yogurt a nutritious food on its own, but they show the sugar line is the one that matters when you compare cups.
Toppings decide where the cup really ends up
The numbers on this page cover soft serve with no toppings. The topping bar at a self-serve shop is where a 180-calorie cup can quietly double. Candy pieces, cookie crumbles, sauces and syrups all add sugar and fat on top of a base that is already sweet.
Fresh fruit is the lighter way to add volume and color. A spoon of nuts adds fat but also some protein, which the yogurt itself is short on. If you like a crunchy topping, choose one and keep the portion small rather than sampling the whole bar.
Frozen yogurt fits most easily as a planned dessert after a meal with solid protein and fiber, since the cup offers little of either. Log the yogurt and the toppings separately so the total stays honest. BodyPal can log a frozen yogurt cup from a photo, which helps when the toppings are hard to measure.
How does Menchie's frozen yogurt compare?
Here is how plain Menchie's-style frozen yogurt stacks up against other sweet treats, per 100 g and per usual serving.
Verdict: For the fewest calories per spoonful, chocolate pudding at 142 per 100 g edges out frozen yogurt at 159, while a brownie bite packs 2.5 times the energy per gram. If you want a full-size treat, a 4 oz cup of froyo at 180 calories beats a 320-calorie chocolate cupcake by a wide margin.
Menchie's frozen yogurt FAQs
How many calories are in a cup of Menchie's frozen yogurt?
A 1 cup serving of soft serve frozen yogurt is about 278 calories. A small 4 oz cup is about 180 calories, and a large 8 oz cup is about 361.
Is frozen yogurt good for weight loss?
A cup of soft serve frozen yogurt is 278 calories with 42 g of sugar, while a 4 oz cup is 180 calories with 27 g of sugar. Toppings and syrups add calories on top of these numbers.
Is soft serve frozen yogurt higher in calories than hard frozen yogurt?
Yes. Soft serve vanilla frozen yogurt has 159 calories per 100 g, compared with 127 calories per 100 g for regular hard frozen yogurt.
How much protein and sugar are in Menchie's frozen yogurt?
Per 100 g there are 4 g of protein and 24 g of sugar. A 1 cup serving gives about 7 g of protein, 42 g of carbs and 10 g of fat.
What are the nutrition facts for Menchie's frozen yogurt?
Per 100 g, plain vanilla soft serve has 159 calories, 4 g protein, 24.2 g carbs, 24 g sugars, 5.6 g fat and 87 mg sodium. These are USDA values for soft serve without toppings.
How many calories are in a small Menchie's frozen yogurt?
A 4 oz cup (113 g) of plain soft serve has 180 calories. It also carries 27.1 g of sugars, 4.5 g of protein and 98 mg of sodium before any toppings are added.
How many calories are in an 8 oz frozen yogurt?
An 8 oz cup (227 g) comes to 361 calories, about 18% of a 2,000-calorie daily value. It holds 54.5 g of sugars, 12.7 g of fat and 9.1 g of protein.
How much fat is in Menchie's frozen yogurt?
One cup (175 g) has 9.8 g of fat, and fat supplies 31% of the calories. Per 100 g there is 5.6 g of fat, of which 3.4 g is saturated.
Is Menchie's frozen yogurt healthy?
A plain cup has 278 calories, 42 g of sugars and 0 g of fiber, with just 7 g of protein. Sodium is low at 7% of the daily value, so it works best as a planned treat.
