The Lebanon (Ind.) Reporter
TRIBUNE NEWS SERVICE
Frozen desserts are an inseparable part of summer, but some types are more nutritious than others. A new analysis by WellnessPulse reveals which 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 pounds 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 he 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 dessert.
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.
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 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 6 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 5 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 1st–2nd for the lowest saturated fat intake
• Ranks 1st–2nd for the lowest 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 5 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 3rd for the lowest 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 1st–2nd for the lowest fiber content
• Ranks 1st—3rd for the lowest dietary cholesterol content
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.