How many carbs are in one freeze pop? A complete nutritional breakdown

November 22, 2025 •

4 min read

A standard 1.5oz Fla-vor-ice freeze pop contains 6 grams of carbohydrates, all of which come from sugar. Understanding how many carbs are in one freeze pop is a crucial step for anyone monitoring their sugar intake from frozen, sugary treats, as the content can vary greatly by brand.

Quick Summary

Carbohydrate content in freeze pops differs significantly depending on the brand and size, typically ranging from 6 to 24 grams per pop. Most carbs are pure sugar, with healthier, lower-sugar, or sugar-free alternatives also available.

Key Points

Varies by Brand: A standard freeze pop typically contains 6-14 grams of carbohydrates, but some varieties can have up to 24 grams or more per serving.
Mainly Sugar: For traditional freeze pops, the total carbohydrate count is almost entirely from added sugars, primarily high fructose corn syrup.
Check the Label: Always read the nutrition label and serving size, as figures differ significantly between products and brands like Fla-vor-ice and Compliments.
Sugar-Free Alternatives: Many brands, including Mr. Freeze, offer sugar-free versions that are extremely low in carbs, using artificial sweeteners instead.
Homemade is Healthiest: Making freeze pops at home from 100% fruit juice, smoothies, or coconut water gives you complete control over the ingredients and sugar content.
Nutrient-Poor: Traditional freeze pops offer little to no nutritional value beyond a source of simple carbohydrates and a quick energy boost.

The Basic Nutritional Profile of a Freeze Pop

Freeze pops, also known by brand names like Fla-vor-ice or Otter Pops, are simple, water-based frozen desserts. The core ingredients typically include water, high fructose corn syrup, citric acid, artificial flavors, and artificial colors. Since they are mostly water and sugar, their nutritional value is minimal, and the carbohydrate count directly reflects the sugar content. A standard 1.5oz Fla-vor-ice contains 6g of carbohydrates, which means all 6g are from sugar. While this seems relatively low, the high sugar concentration relative to the serving size can add up quickly, especially when consuming more than one. The high fructose corn syrup used as a sweetener provides a quick, simple carbohydrate energy boost, but without any dietary fiber or other beneficial nutrients to slow absorption.

The Wide Range of Carb Content Across Brands

Not all freeze pops are created equal. The carbohydrate and sugar content can vary significantly based on the brand, formula, and size. For example, a single Compliments brand freeze pop contains 14g of carbs, a stark contrast to the Fla-vor-ice average. The difference highlights the importance of checking the nutrition label on any specific product you purchase. Some brands, like Mr. Freeze, offer both regular and sugar-free varieties, with the regular pops containing approximately 3.1g of carbs (per 45ml), while their sugar-free options contain less than 0.1g. On the higher end of the spectrum, larger, more complex freezer pops can have even higher carb counts. Starburst brand freezer pops, for instance, pack a hefty 24g of carbohydrates per pop. This wide range shows that a “freeze pop” is not a single, standardized product, and due diligence is required to know what you’re consuming.

What to Look For on the Nutrition Label

To make the best choice for your dietary needs, learning to quickly and effectively read a nutrition label is essential. Here's what to check for:

Serving Size: Always confirm the serving size. Some packages might list nutritional information for a smaller serving than you intend to eat.
Total Carbohydrates: This is the headline number for carbs. It’s important to note that for most traditional freeze pops, this number will be almost entirely composed of sugar.
Added Sugars: The FDA now requires food labels to include a line for Added Sugars. This is a critical metric for freeze pops, as most of their sugar content is added rather than naturally occurring. This line will tell you how many grams of pure added sugar you're consuming per pop.
Ingredients List: The ingredients list is arranged by weight. If sugar or high fructose corn syrup is one of the first ingredients listed, you can be sure the product is high in sugar. Also, look for artificial sweeteners in 'sugar-free' versions, which replace the traditional sugars but can have other metabolic effects.

Freeze Pop Nutritional Comparison Table


Brand	Serving Size	Total Carbohydrates	Sugars	Key Takeaway
Fla-vor-ice	1.5oz (1 Pop)	6g	6g	Low carb, but pure sugar.
Compliments	1 Pop	14g	-	Significantly higher carb count.
Mr. Freeze (Regular)	45ml (1 Pop)	3.1g	3.1g	Very low carb, smaller portion.
Mr. Freeze (Sugar Free)	45ml (1 Pop)	<0.1g	<0.05g	Excellent option for managing sugar.
Starburst	1 Pop	24g	23g	Very high in sugar, more of a dessert.
GoodPop (Organic)	1 Pop	6g	6g	Lower sugar, uses organic fruit juice.

Healthier Alternatives and Homemade Options

For those who enjoy the icy texture but want to avoid the high sugar content, several healthier alternatives exist. Many brands now offer fruit bars and organic pops that are made with real fruit and natural sweeteners, resulting in fewer grams of added sugar. Another excellent option is to make homemade freeze pops, which gives you complete control over the ingredients. This can be a fun and creative way to reduce sugar while still enjoying a refreshing treat. Here are some homemade ideas:

Fruit Smoothie Pops: Blend your favorite fruits with Greek yogurt (for a creamy texture and protein boost) and a small amount of natural sweetener like honey or stevia.
100% Fruit Juice Pops: Simply use your favorite fruit juice, or mix juices, and freeze. Choose juices without added sugar for a naturally sweet treat.
Coconut Water Pops: For a hydrating option, freeze coconut water with some fresh fruit slices for a delicious, low-sugar pop.
Herb-Infused Pops: For a more sophisticated flavor, freeze water with cucumber, mint, or basil and a squeeze of lemon or lime.

Conclusion: Making Informed Choices

In conclusion, the number of carbohydrates in one freeze pop is not a fixed number and varies widely by brand. Standard varieties often contain between 6 and 14 grams of pure sugar, while larger, more novelty-style pops can contain 24 grams or more. However, sugar-free and organic alternatives offer much healthier options for those looking to limit sugar intake. The key is to be a label-reader, comparing brands and understanding that most of the carbs in these treats are from added sugars. By doing so, you can make an informed decision and still enjoy a refreshing, icy snack without consuming excessive sugar. For more general guidance on healthy eating choices, Nutrition.gov is an excellent resource.

Frequently Asked Questions

While freeze pops are primarily water and can contribute to your fluid intake, they are not an ideal source of hydration due to their high sugar content. Water is a much better choice for effective hydration.

Sugar-free freeze pops may be a better option for diabetics, as they don't contain sugar that can spike blood glucose levels. However, it's always best for diabetics to consult with their doctor or a registered dietitian before incorporating them into their diet.

For most traditional freeze pops, the total carbohydrate and total sugar counts are almost identical. This is because they are made from simple sugars like corn syrup and contain no dietary fiber, which would otherwise add to the total carbohydrate count.

If consumed in excess, the high sugar and calorie content of regular freeze pops can contribute to weight gain over time, especially if they are displacing more nutrient-dense foods in your diet.

Many popular brands, such as Fla-vor-ice, do use high fructose corn syrup. However, some newer, organic brands and homemade versions use natural sweeteners or rely solely on fruit juice for flavor and sweetness.

Organic freeze pops, like those from GoodPop, are often considered healthier because they use real fruit juice and natural colorings, and avoid preservatives found in conventional versions. They also typically have lower or moderate sugar levels.

You can reduce the sugar in homemade freeze pops by using less sweetener or opting for natural, non-caloric alternatives like stevia or monk fruit. Using fruit purée and full-fat yogurt can also help create a creamy texture without adding extra sugar.