Is Ice Cream Healthier Than Soda? A Nutritional Deep Dive

October 2, 2025 •

4 min read

Studies have linked sugary soda consumption to a higher risk of heart disease compared to the occasional sweet treat like ice cream. This suggests that there's a significant difference between the two, but does this automatically make ice cream healthier than soda? We'll dive into the nutritional profiles and health impacts of both to provide a clearer answer.

Quick Summary

A nutritional breakdown shows that while both ice cream and soda are high in sugar, soda provides empty calories, whereas ice cream offers some nutrients. Consumed in moderation, ice cream is often considered a less harmful indulgence than soda, which has stronger links to severe health issues due to liquid calories and nutrient void.

Key Points

Nutrient Density: Ice cream, unlike soda, offers some beneficial nutrients like calcium, phosphorus, and protein, though it's not a health food.
Empty Calories: Soda is a source of empty calories, delivering high amounts of added sugar with no nutritional value.
Metabolic Impact: The liquid calories in soda are rapidly absorbed, often leading to less satiety and greater overall calorie consumption than solid food like ice cream.
Heart Health Risk: Studies indicate a stronger link between regular sugary soda consumption and heart disease risk compared to occasional ice cream.
Moderation is Key: Both ice cream and soda should be consumed in strict moderation due to their high sugar content to prevent negative health effects like weight gain and diabetes.
Healthier Alternatives: Choosing healthier versions of ice cream or opting for sparkling water instead of soda can significantly reduce your sugar intake.
Context Matters: The negative health impact of both depends heavily on frequency and portion size, with a single soda being less harmful than a large, regular habit.

A Nutritional Look at Ice Cream

Ice cream, in its traditional form, is a dairy-based dessert made from milk, cream, and sugar. This composition gives it a different nutritional profile than a sugary soft drink. While it's undoubtedly high in calories, sugar, and saturated fat, it also contains some beneficial nutrients that are entirely absent in soda.

Potential Nutritional Contributions of Ice Cream

Calcium and Phosphorus: As a dairy product, ice cream can be a source of calcium and phosphorus, which are essential for bone health.
Vitamins: It can contain fat-soluble vitamins like A and D, as well as B vitamins, including B12, depending on the ingredients.
Protein and Fat: The protein and fat content in ice cream contributes to a feeling of fullness, which can help regulate overall calorie intake compared to liquid calories.
Carbohydrates: It provides a source of carbohydrates for energy.

The Downsides of Ice Cream

High Sugar Content: Regular ice cream is loaded with added sugar, contributing to obesity, heart disease, and diabetes when consumed excessively.
Saturated Fat: The high saturated fat content can increase cholesterol levels, a risk factor for heart disease.
Additives: Processed ice creams may contain artificial colors, flavorings, and thickeners that could have adverse effects.

A Nutritional Look at Soda

Soda, or other sugar-sweetened beverages (SSBs), is a different story entirely. These drinks are often just carbonated water with a high concentration of added sugars or high-fructose corn syrup and artificial flavorings, offering no nutritional value whatsoever.

The Major Concerns with Soda

Empty Calories: Soda is a prime example of empty calories—calories that provide energy but no essential nutrients.
Metabolic Issues: The liquid form of sugar is absorbed rapidly by the body, causing blood sugar spikes and potentially increasing the risk of type 2 diabetes and metabolic syndrome.
Weight Gain: Liquid calories do not register in the same way as solid food, meaning people often don't feel as full and consume more total calories later in the day. This is a major factor in weight gain and obesity.
Heart Disease: The consumption of sugary drinks has been directly linked to chronic inflammation, higher cholesterol, and an increased risk of cardiovascular diseases.
Dental Decay: The high acidity and sugar content are extremely harmful to tooth enamel and can lead to cavities.

Ice Cream vs. Soda: Direct Comparison


Feature	Ice Cream	Soda
Nutritional Value	Provides some calcium, phosphorus, protein, and vitamins.	Provides virtually no nutrients; considered empty calories.
Primary Energy Source	Primarily from sugar and saturated fat.	Exclusively from added sugar or high-fructose corn syrup.
Effect on Satiety	Fat and protein content can lead to a feeling of fullness.	Liquid calories do not provide a sense of satiety, encouraging overconsumption.
Heart Health Risk	High saturated fat can affect cholesterol, but studies suggest it's less risky than soda when consumed occasionally.	Stronger links to heart disease, inflammation, and high cholesterol.
Dental Health	High sugar can contribute to decay, but is less acidic than soda.	High acidity and sugar are very damaging to tooth enamel.
Context	Often considered a dessert treat, consumed in controlled portions.	Easily consumed in large quantities throughout the day without thought.

The Verdict: Which is "Healthier"?

While neither ice cream nor soda can be classified as a truly healthy food, the comparison reveals a clear winner in terms of nutritional impact: ice cream is less harmful than soda, especially when enjoyed in moderation. Soda provides nothing but empty calories, a rush of sugar, and potentially harmful acids, while ice cream, as a dairy product, at least contributes some essential vitamins and minerals to the diet. The key, however, lies in the context and quantity. An occasional scoop of ice cream is a far better choice than a daily soda habit.

Making Smarter Choices

Tips for Responsible Indulgence

Portion Control: Stick to small, controlled servings of ice cream. Avoid large, multi-scoop sundaes or eating directly from the container.
Healthier Alternatives: Look for healthier ice cream options that are low in sugar or made with natural sweeteners. Consider sorbets, frozen yogurt, or homemade versions where you control the ingredients.
Mindful Consumption: Savor your treat slowly and intentionally. This helps with satisfaction and prevents overeating.
Healthy Swaps for Soda: If you're craving a bubbly beverage, opt for healthier alternatives like sparkling water with a splash of fruit juice, unsweetened iced tea, or kombucha.

The Importance of Water

For daily hydration, nothing beats plain water. Drinking enough water is crucial for all bodily functions and has zero calories or sugar. If you find plain water boring, infuse it with fresh fruits or herbs for a refreshing, healthy alternative.

Conclusion

Ultimately, the question is ice cream healthier than soda? is not about finding a healthy indulgence but about choosing the less detrimental option. An occasional serving of ice cream, particularly a higher-quality or homemade version, can be a part of a balanced diet. In contrast, soda offers no nutritional upside and is consistently linked with a host of negative health outcomes. By understanding the metabolic differences and prioritizing moderation, you can make more informed decisions about your treats. When in doubt, it's always best to reach for water and save the sugary indulgences for a special, controlled occasion.

Learn more about the risks of sugary drinks from a reliable source. Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

The health impacts of artificial sweeteners used in diet soda are still debated. Some research suggests potential negative effects on the gut microbiome and metabolic function, and artificial sweeteners don't fully resolve the health concerns of regular soda.

Regular soda consumption is linked to weight gain, obesity, type 2 diabetes, heart disease, dental decay, fatty liver disease, and high blood pressure.

Yes, as a dairy product, ice cream can provide some calcium, phosphorus, protein, and vitamins A, D, and B12. However, these nutrients come alongside high amounts of sugar and saturated fat.

Homemade ice cream can be a healthier option because you can control the ingredients, reducing the amount of sugar, saturated fat, and avoiding artificial additives often found in commercial products.

Liquid calories from soda are processed quickly by the body and do not trigger the same sense of fullness as calories from solid food. This can lead to increased overall calorie intake, contributing to weight gain.

The sugar content varies greatly by brand and serving size. A typical 12-ounce can of soda might have around 39 grams of sugar, while a half-cup serving of premium ice cream could have around 19 grams. The difference is that a soda is easier to finish quickly, while the fat and protein in ice cream can increase satiety.

No, the carbonation itself is not inherently harmful. The health issues associated with soda come from its added sugars and acids. Plain sparkling water is a healthy, calorie-free alternative to soda.

Yes, you can have ice cream on a diet, but it's important to practice moderation and portion control. Small, occasional servings are fine. Focusing on nutrient-dense foods for the majority of your diet is key.