Get the Scoop on Ice Cream and Frozen Yogurt
by Lisa Drayer, MA, RD
Summer's creeping up upon us, and so is the heat. And whether we're lounging poolside, or enjoying an outdoor concert in the midst of unbearable humidity, our palates will be gearing up for some refreshing treats to cool us down. Before we make a splash into our pool of calories, there are a few facts about frozen desserts that we should pay attention to. So put on those shades and get ready for some serious summer label reading.
"Ice Cream" We All Scream
Did you know:
1 cup of Breyers Chocolate ice cream has 320 calories, 16 grams of fat, and 10 grams of saturated fat?
1 cup of Haagen-Dazs Coffee Chip ice cream has 600 calories, 40 grams of fat, and 20 grams of saturated fat?
1 cup of Ben & Jerry's Wavy Gravy ice cream has 660 calories, 48 grams of fat, and 20 grams of saturated fat?!
If having ice cream sounds like a splurge, that's because it is! Having just one cup of the Haagen-Dazs or Ben & Jerry's ice cream each day (or topping 500 calories from any frozen dessert for that matter) can cause you to gain over a pound each week, just from the ice cream! But more disturbing is the high levels of saturated fat found in these ice creams--because it's the saturated fat that can boost cholesterol levels and increase risk for heart disease. In fact, some of these ice creams are offering you more than your daily budget of saturated fat--not to mention, they're also giving you your day's worth of total fat too.
Ice Cream Vs. Frozen Yogurt Cyberdiet's Novelty Pics
Haagen-Dazs fat-free sorbet pops: 80 calories; 0 grams of fat!
Tofutti Chocolate Fudge Treats: 30 calories; 0 grams of fat!
Frozen fruit bars (Tropicana, Dole, and FrozFruit) range from 60-90 calories each; 0 grams of fat
Eskimo Pie (no sugar added ice cream sandwich): 160 calories; 4 grams of fat
The difference between ice cream and frozen yogurt is primarily due to one ingredient: bacteria. Frozen yogurt has bacteria, or "active cultures" in it that help digest lactose, a naturally occurring milk sugar found in yogurt and ice cream. This "healthy bacteria" may help people who are lactose intolerant and can't break down lactose in the body.
Aside from the bacteria, there really isn't much nutritional difference between ice cream and frozen yogurt. In fact, many people assume that frozen yogurts are superior to ice creams when it comes to saving calories. But some frozen yogurts can make a big dent into your food budget--costing you even more than your favorite ice cream! For example, Haagen-Dazs Strawberry Cheesecake frozen yogurt registers at 460 calories and 12 grams of fat per cup (Breyers ice cream has less - 320 calories per cup)! Even Haagen-Dazs' plain vanilla frozen yogurt still hits 400 calories per cup. As always, label reading is key.
Now it's true; not all frozen yogurts are created equal, and some are better than others. But even if a frozen yogurt says "low-fat," or "fat-free," if the brand is a premium one, like Ben & Jerry's, then the calories can still add up! (The same is true for ice creams). Take a look:
Ben & Jerry's Cherry Garcia low-fat frozen yogurt: 340 calories; 6 grams of fat per cup
Ben & Jerry's Chocolate Fudge Brownie low-fat frozen yogurt: 380 calories; 5 grams of fat per cup
Mattus' low-fat ice cream: 320 calories; 6 grams of fat per cup
Ben & Jerry's low fat Smores ice cream: 380 calories; 4 grams of fat per cup
Starbucks Low Fat Latte ice cream: 340 calories; 6 grams of fat per cup
While s'mores or brownies may be added to boost taste, these ingredients can also significantly boost calories.
Now some frozen yogurts -- especially fat-free frozen yogurts -- like Turkey Hill's or Dolly Madison's -- are lower in calories and fat than some ice creams (They average about 200 calories and 0 grams of fat per cup). But again, the same is true for ice creams--that is, some low-fat and fat-free ice creams are just as waistline-friendly when it comes to saving calories, mostly due to the lack of added sugar:
Turkey Hill fat free no sugar added ice cream: 180 calories; 0 grams of fat per cup
Edy's (or Dreyer's) fat-free, no sugar added ice cream: 200 calories; 0 grams of fat per cup
Healthy Choice (no sugar added) Mint Chocolate Chip low-fat ice cream: 200 calories; 4 grams of fat per cup
Ice Cream and Frozen Yogurt Tips Sherbets, Sorbets, Ices and Gelato
Sorbet contains sugar, fruit or fruit juice, and water, and is usually fat-free. However, some flavors, like coconut, for example, can contain up to 5 grams of fat per serving, due to the addition of cream and milk. The same is true for sherbet, but sherbet always contains some cream. Ices also come with cream and without--for your waistline, it's best to get the water ices, and avoid cream-based ones. And gelato can set you back a few steps on your weight loss journey--containing up to 520 calories and 24 grams of fat per cup, due to the presence of cream, egg yolks, and sugar.
Whether you decide you want to indulge in ice cream or frozen yogurt as your summer treat, there are a few rules to follow:
Watch your portion sizes, especially in ice cream stores. Don't trust a "small" to really be a small portion. Not all "smalls" are alike, and many times the "small" is over 10 ounces -- that's 2-1/2 times the amount of some other "smalls." If you order a small, and it looks too large, it probably is. Throw away half and save yourself the guilt.
Take advantage of calcium-fortified yogurts. A cup of Edy's (also known as Dreyer's) fat-free frozen yogurt contains 600 mg of calcium!--that's the amount of calcium in two glasses of milk! Essentially, this yogurt can function as a calcium supplement. Getting enough calcium in your diet can help prevent osteoporosis, or deterioration of the bones, and it's especially important for pregnant and post-menopausal women. (Most ice creams and frozen yogurts have about 200 mg/cup).
Always read the labels. The bottom line when it comes to buying ice creams and frozen yogurts is to examine the food labels. The ice cream labels in the stores do reflect what's inside the carton, as these products are federally regulated, and so it's unlikely that the contents have been altered. But keep in mind, most labels are based on a serving size of 1/2 cup--that's about half of a baseball. Thus, if you're eating more than that, your calories are much higher than what you're reading on the label.
Get the Scoop on Ice Cream and Frozen Yogurt
