How much sugar is usually in frozen yogurt?

October 21, 2025 •

3 min read

While often perceived as a healthier alternative to ice cream, some types of frozen yogurt can contain as much or even more sugar. A half-cup serving of regular frozen yogurt can contain around 17 grams of sugar, but this amount can vary significantly based on the brand, flavor, and toppings.

Quick Summary

Frozen yogurt's sugar content varies by brand, flavor, and fat content, with some varieties containing more sugar than ice cream. It is important to check nutrition labels for specifics on sugar and ingredient additives. Smart choices involve selecting lower-sugar or plain options and moderating portion sizes and toppings.

Key Points

Hidden Sugar: Many frozen yogurts are loaded with sugar to offset the yogurt's natural tartness, often containing more sugar than premium ice cream.
Read Labels Carefully: Always check the nutrition facts for total sugar and added sugar, especially when choosing low-fat or flavored varieties, as these can be surprisingly high in sugar.
Topping Trap: The addition of sugary toppings, such as syrups and candy, can dramatically increase the overall sugar content of your dessert.
Portion Control is Crucial: Even with healthier options, managing your portion size is key to keeping your overall sugar intake in check.
Control Your Creation: Opt for plain frozen yogurt and top it with fresh fruit, nuts, or seeds to manage sugar and add nutrients.
DIY is Best: Making frozen yogurt at home gives you complete control over ingredients, allowing you to use less sugar or natural sweeteners.

Frozen Yogurt: Unpacking the Sweetness

Many consumers turn to frozen yogurt, or 'froyo,' as a seemingly healthier alternative to ice cream due to its lower fat content. However, this perception can be misleading, as many manufacturers add a significant amount of sugar to balance the tartness of the yogurt and enhance flavor. Understanding the actual sugar content requires a closer look at the nutritional information, which can differ widely across products.

The Surprising Numbers: Average Sugar Content

On average, a one-cup serving of frozen yogurt can contain between 20 and 34 grams of sugar. This is a substantial amount, with some sources reporting an average of 9 teaspoons (38 grams) of sugar per cup. To put this in perspective, the World Health Organization (WHO) recommends limiting added sugar intake to no more than 12 teaspoons per day for an average adult, meaning a single serving of some frozen yogurts could contribute a significant portion of this daily limit.

Regular frozen yogurt: A half-cup serving can have around 17 grams of sugar.
Nonfat frozen yogurt: Stripping away the fat can increase the sugar content, with some varieties reaching up to 24 grams of sugar per half-cup.
Low-fat Greek frozen yogurt: Greek yogurt varieties, which are naturally higher in protein, can be lower in sugar, with some low-fat options containing around 14 grams of sugar per half-cup.

Frozen Yogurt vs. Ice Cream: The Sugar Showdown

The fat content in ice cream often gets the spotlight, but when it comes to sugar, the comparison can be surprising. In many cases, frozen yogurt has a similar or even higher sugar content than ice cream. This is because manufacturers often use sugar to create the creamy texture and sweet flavor that is typically achieved by fat in ice cream. For instance, a comparison shows that a cup of average frozen yogurt may have 37.3 grams of sugar, while a cup of vanilla ice cream has 28 grams. It is a common misconception that low-fat inherently means low-sugar, but a lack of fat often necessitates more sugar to make the product palatable.

The Impact of Toppings

While the base frozen yogurt has its own sugar content, the popular serve-yourself-style shops and pre-packaged versions with mix-ins can dramatically increase the overall sugar load. A seemingly small cup of froyo can turn into a sugar-filled dessert with the addition of syrups, candies, and sugary drizzles. Fresh fruit and nuts are healthier alternatives, but many popular toppings are essentially pure sugar.

How to Make a Healthier Frozen Yogurt Choice

Making an informed decision is key to enjoying frozen yogurt while managing your sugar intake. Here are some strategies to consider:

Read the nutrition label carefully: Don't be fooled by 'low-fat' or 'fat-free' labels alone. Look directly at the 'Sugars' and 'Added Sugars' line on the nutritional information panel.
Opt for plain or unflavored froyo: Flavored versions, especially those with caramel or chocolate swirls, typically contain far more added sugar. A plain, unsweetened base is the best starting point.
Control your toppings: Choose natural toppings like fresh fruit, berries, nuts, and seeds instead of sugary candies, syrups, or sprinkles. This allows you to add flavor and texture without the extra sugar.
Portion control: Keep your serving size in check. An oversized cup with multiple toppings can quickly escalate your sugar and calorie intake.
Make it at home: DIY frozen yogurt allows for complete control over ingredients, including the type and amount of sweetener used. Plain Greek yogurt with frozen fruit is a simple and nutritious base.

Comparison Table: Frozen Yogurt vs. Ice Cream


Feature	Frozen Yogurt	Ice Cream
Fat Content	Generally lower	Higher
Sugar Content	Can be similar or higher	Can be similar or lower
Probiotics	May contain active cultures	Typically none
Texture	Lighter, often tart	Creamy, rich
Flavor	Tangy, often sweetened to compensate for tartness	Creamy, sweet

Conclusion

While frozen yogurt can offer benefits like protein and live cultures, its sugar content is a major consideration. It's a common misconception that it's always a healthier option than ice cream, as many store-bought and soft-serve varieties contain significant amounts of added sugar. By understanding the nutritional information, choosing plain versions, and being mindful of toppings and portion sizes, you can enjoy this treat as part of a balanced diet rather than an unchecked indulgence.

Frequently Asked Questions

Not necessarily. While frozen yogurt is typically lower in fat than ice cream, manufacturers often compensate by adding more sugar to achieve a desirable flavor and texture. This can result in frozen yogurt having a similar or even higher sugar content than some ice cream varieties.

The best way is to check the nutrition facts label on the product packaging. Pay close attention to the 'Sugars' and 'Added Sugars' sections. Also, be aware that many flavored or 'swirl' options at self-serve shops will contain more sugar than plain flavors.

Counterintuitively, nonfat frozen yogurt can sometimes have more sugar than regular frozen yogurt. To make up for the lack of flavor and creaminess that fat provides, more sugar is often added.

A standard serving size is often defined as a half-cup (about 4 ounces), but many people consume a full cup or more, especially at self-serve establishments. Be mindful of portion size to accurately track your sugar intake.

Yes. Some brands offer 'no sugar added' or lower-sugar frozen yogurts, which may use alternative sweeteners. Plain Greek frozen yogurt is also a good choice, as it is often naturally lower in sugar. Always check the label to be sure.

Excessive intake of sugar from any source can lead to health concerns, including weight gain, an increased risk of type 2 diabetes, and high blood sugar spikes. The high sugar content in many frozen yogurts means it should be enjoyed in moderation.

Healthier alternatives to sugary toppings include fresh berries, sliced bananas, chopped nuts, seeds (like chia or flax), and a drizzle of honey in moderation. These add flavor and nutrients without excessive added sugar.