Research: Which Frozen Dessert Is Best for Your Health?

Frozen desserts are an inseparable part of summer, but some types are more nutritious than others. A new analysis by WellnessPulse reveals which types of frozen desserts are the highest in essential nutrients, and which contain the most added sugars, saturated fat, and other nutrients you may want to reduce in your diet.

The average American eats about 19 lbs (8.6 kg) of ice cream a year, according to the International Dairy Foods Association, making it one of the most popular types of frozen desserts.

President Ronald Reagan designated July National Ice Cream Month in 1984, calling the dessert “a nutritious and wholesome food.” However, different types of the popular dessert vary significantly in their nutritional content, and may not be as nutritious as president Reagan believed.

The WellnessPulse research team examined and compared the average dietary values of different common frozen dessert types.

The study found that dairy ice cream, including bars, cones, and sandwiches, has the highest added sugar content and is among the most calorie- and sodium-rich frozen desserts per average serving.

Plant-based frozen desserts, often considered a healthier alternative to dairy ice cream, were surprisingly high in total fat, saturated fat, and calories. However, they also contain the most fiber.

Frozen yogurt appears to be the most balanced frozen dessert. It is higher in protein and fiber content and lower in saturated fat and added sugars, according to the WellnessPulse research.

The WellnessPulse researchers analyzed nutritional information for 80 frozen dessert samples, including best sellers and randomly selected options, that are widely available at U.S. supermarkets.

The desserts' nutritional values were standardized to a serving size of 90 g to enable direct comparison of key nutritional characteristics, such as the content of calories, protein, fiber, saturated fats, and added sugars.

The more detailed methodology can be found here.

The findings: dairy ice cream is highest in fat

WellnessPulse nutritional analysis included eight frozen dessert types: dairy ice cream bars, dairy ice cream cones and sandwiches, plant-based frozen bars, plant-based frozen cones and sandwiches, frozen yogurt ice cream, frozen fruit ice bars, sherbets, and popsicles.

Dairy ice cream bars

Dairy ice cream bars are the highest-calorie option, with 281 kcal per 90 g serving, according to WellnessPulse research. On average, a single serving contains 23.6 g (around six teaspoons) of added sugars, contributing nearly the full recommended intake for women in a standard 2,000 kcal diet. Excessive intake of added sugars has been linked to an increased risk of obesity, type 2 diabetes, and cardiovascular diseases. At the same time, dairy ice cream bars have the second highest protein content, 4.2 g per 90 g serving.

Ranks 1st for the highest calorie content

Ranks 2nd for the highest protein content

Ranks 2nd for the highest added sugar content

Dairy ice cream: cones and sandwiches

Of all desserts analyzed, dairy ice cream cones and sandwiches have the highest added sugar content, 23.9 g per 90 g serving on average, and contain the most sodium, 99.3 mg per 90 g serving. Consuming too much sodium long-term has been associated with high blood pressure and heart problems. While cones and sandwiches are slightly lower in dietary cholesterol than bars — 14.6 g per 90 g serving — they are also lower in protein, with 3.2 g per serving on average. Such an amount doesn’t significantly contribute to the recommended daily protein intake of about 46 g for women and 56 g for men.

Ranks 1st for the highest added sugar content

Ranks 1st for the highest sodium content

Ranks 3rd for the highest calorie content

Plant-based frozen bars

Designed to mimic dairy ice cream, plant-based frozen bars are the highest-fiber option, with 3.6 g per 90 g serving on average, an amount comparable to that of an apple with skin. However, it doesn't mean these foods are nutritionally equal. Plant-based frozen bars contain relatively high levels of saturated fat, 12 g per 90 g serving, accounting for 61% of the daily value. Excessive saturated fat consumption long-term may contribute to increasing the levels of the 'bad' LDL cholesterol, which in turn can increase the risk for heart disease and stroke.

Ranks 1st for the highest fiber content

Ranks 1st for the highest saturated fat content

Ranks 2nd for the highest calorie content

Plant-based frozen cones and sandwiches

Plant-based frozen cones and sandwiches contain around two times less saturated fat than bars, 6.1 g per 90 g serving on average, and are slightly lower in fiber, according to the WellnessPulse analysis. Although vegan desserts can be perceived as a healthier option, they can be surprisingly high in added sugar — plant-based frozen cones and sandwiches contain 19.6 g (around five teaspoons) of added sugars per 90 g serving. Of all desserts included in the analysis, they also have the second highest sodium content, which should be especially limited in people with heart issues.

Ranks 2nd for the highest fiber content

Ranks 2nd for the highest sodium content

Ranks 4th for the highest added sugar content

Frozen yogurt ice cream bars

Frozen yogurt ice cream bars contain the most protein of all desserts analyzed, 6 g per 90 g serving on average, which is comparable to the amount found in an egg. They also have the third highest fiber content, averaging 1.8 g per 90 g serving, which is similar to that of plant-based frozen cones and sandwiches. While this type of frozen dessert is among the least sugary options, it ranks second for highest dietary cholesterol content, making it less-than-ideal for those with already high LDL cholesterol levels.

Ranks 1st for the highest protein content

Ranks 2nd for the highest dietary cholesterol content

Ranks 3rd for the highest fiber content

Fruit ice bars

Mostly made of fruit juice, sugar, and water, fruit ice bars don't contain fat and dietary cholesterol, and have the lowest sodium content of all frozen desserts analyzed, 4.0 mg per 90 g serving on average. Thanks to 76 kcal per serving, fruit ice bars are also the lowest-calorie option and contain some of the lowest amounts of added sugars. At the same time, they barely have any protein — an average 90 g serving has only 0.2 g of protein, the building blocks of life.

Ranks 1st for the lowest calorie intake | Ranks 8th for the highest calorie intake

Ranks 1st–2nd for the lowest saturated fat intake | Ranks 7–8th for the highest saturated fat intake

Ranks 1st–2nd for the lowest fiber intake | Ranks 7–8th for the highest fiber intake

Sherbet tubs and pints

Low in saturated fat and dietary cholesterol, sherbet tubs and pints are also a low-calorie option, with 128 kcal per 90 g serving on average. However, their added sugar content is among the highest and comparable to that of dairy ice cream, with 20.4 g (around five teaspoons) of added sugars per 90 g serving. Another potential drawback of sherbets is that they don’t contain any fiber, a macronutrient that offers various potential health benefits, especially for gut health and digestion.

Ranks 1st–2nd for the lowest fiber content | Ranks 7–8th for the highest fiber content

Ranks 3rd for the lowest saturated fat content | Ranks 6th for the highest saturated fat content

Ranks 3rd for the highest added sugar content

Popsicles/ice pops/freezer ices

Popsicles are the second-lowest-calorie option of all desserts analyzed, averaging 78 kcal per 90 g serving. They are free of saturated fat and dietary cholesterol and relatively low in sodium, nutrients that should be limited in a balanced diet. But that doesn't mean popsicles are necessarily a very nutritious type of frozen dessert — they don't contain any fiber and are extremely low in protein, with 0.1 g per 90 g serving on average.

Ranks 1st–2nd for the lowest saturated fat intake | Ranks 7–8th for the highest saturated fat intake

Ranks 1st–2nd for the lowest fiber content | Ranks 7–8th for the highest fiber content

Ranks 1st--3rd for the lowest dietary cholesterol content | Ranks 6–8th for the highest

Findings overview

Frozen yogurt may be considered a good option regarding certain essential nutrients and less beneficial nutrient levels compared to other frozen desserts included in the analysis.

It has the highest average protein content and ranks among the top three frozen desserts for fiber content. Frozen yogurt is also low in saturated fat and has the lowest added sugar content per 90 g serving on average.

For individuals aiming to be mindful about saturated fat, added sugars, and overall calorie intake, fruit ices and popsicles can be good alternatives. However, these frozen desserts, on average, contain little to no protein and are lower in fiber than frozen yogurt.

Conversely, dairy ice cream and its mimicking plant-based frozen desserts tend to have higher amounts of added sugar and saturated fat compared to other types of frozen desserts analyzed.

The U.S. dietary guidelines recommend limiting foods that are high in added sugars and saturated fat. While some frozen desserts may provide certain essential nutrients like protein or fiber, they are not generally considered nutrient-dense foods.

The guidelines emphasize the importance of meeting essential nutrient needs through nutrient-dense options, consumed in recommended amounts and within calorie limits.

Methodology

The WellnessPulse research team collected nutritional information for frozen dessert samples between May 5, 2025, and May 19, 2025, from widely accessible U.S. supermarket websites. This allowed for categorizing frozen desserts by type and access to complete nutritional labels.

While most of the analyzed products were selected based on popularity, some were chosen randomly. This methodology aimed to ensure that the analysis reflected both well-known, popular frozen desserts and a variety of lesser-known or emerging products to align with current market trends.

A total of 80 frozen dessert products, 10 from each category, were selected for this analysis. The selection criteria focused on frozen desserts that the average consumer could generally perceive as 'ice cream.'

However, please note that the term 'ice cream' by definition typically refers to a frozen dessert made from milk or cream.

The selected frozen dessert categories are listed in the table below:

Serving sizes, calorie counts, and nutrient content information were gathered from the nutritional labels of the selected individual products.

The sample was screened to avoid the repetition of the same frozen desserts collected across different supermarkets. Additionally, the analysis generally excluded different flavors from the same brand unless they offered significantly different nutritional values.

Due to variations in serving sizes, all nutritional values were standardized to 90 g to enable direct comparison. This serving size was selected because it represents the mean serving size of the 80 frozen desserts analyzed.

After adjusting for this serving size, the researchers analyzed key nutritional characteristics, including calories, protein, fiber, saturated fats, and added sugars. Additional nutrients, such as total fat, cholesterol, sodium, and total carbohydrates, were also assessed.

Based on the nutrient findings, the estimated average dietary values and percent daily values (when applicable) were calculated for each type of frozen dessert. These percent daily values were determined according to the reference guide provided by the FDA.

Limitations and important considerations

The analysis is subject to multiple limitations that may have affected the interpretation and generalizability of the findings.

• Standardizing nutritional values to a 90 g serving size allows direct comparisons but may not accurately represent real-world consumption patterns. Most frozen dessert products are usually consumed in their entirety, regardless of their actual weight, which means that the actual nutrient intake may differ from the standardized values used in the analysis.
• A sample size of just 10 for each type of frozen dessert may be too small to draw clear conclusions or insights. Therefore, the findings are general insights, not universally applicable, and limited to the research scope and methodology.
• There is no strictly established categorization for frozen desserts, and many products may fall between the types selected in this analysis.
• The assessment of a frozen dessert's nutritional content should depend on the actual nutritional values of the specific product rather than the category into which it may be categorized.
• When evaluating frozen desserts, it is essential to consider factors beyond just calories and nutritional values. For example, a dessert may have low sugar content but high levels of artificial sweeteners. Additionally, many frozen desserts include additives such as colorants, emulsifiers, and preservatives to enhance texture and extend shelf life. Therefore, examining the ingredient list is crucial for better understanding the product's nutritional value in context.
• The classification of food as 'healthy' or 'unhealthy' typically depends on the quantities consumed, individual dietary needs, and overall eating habits. All foods, including frozen desserts, can be part of a healthy diet when consumed in moderation. The key to good health lies in the overall balance of one's diet.