Nutrition Diet: What is the healthiest thing to order at Dairy Queen?

October 15, 2025 •

4 min read

Surprisingly, navigating the menu at Dairy Queen for a nutritious meal is possible, with some options containing fewer calories and more protein than expected. Understanding what is the healthiest thing to order at Dairy Queen requires knowing where to find fresher ingredients and how to customize your meal for better nutritional balance.

Quick Summary

A guide to selecting healthier food and dessert options at Dairy Queen, focusing on lower-calorie and higher-protein choices like salads, grilled items, and smaller treats. Learn how simple swaps can significantly improve a meal's nutritional profile.

Key Points

Grilled is Best: Opt for grilled chicken options like the Grilled Chicken BLT Salad to get lean protein with lower fat and fewer calories than fried alternatives.
Smart Sides: Choose the basic Side Salad over fries or cheese curds for a low-calorie, high-fiber addition to your meal.
Downsize Your Burger: The kids' hamburger is a smaller, lower-calorie version of the classic burger and can be customized with a lettuce wrap to cut down on carbs.
Indulge Moderately: Satisfy your dessert cravings with a kids' vanilla cone or a small strawberry sundae, which are among the lowest-calorie treat options.
Customize Your Order: Simple modifications like asking for dressing on the side, opting for grilled protein, and ordering smaller sizes are crucial for healthier choices.
Sip Smarter: Choose water or milk instead of soda with a kids' meal or adult entrée to reduce added sugars and empty calories.

While Dairy Queen is famously known for its indulgent frozen treats, it offers a wider menu that includes some comparatively healthier choices. By making informed decisions, you can enjoy a meal or a treat without completely derailing your nutrition goals. The key is to be intentional, focusing on portion control, ingredient choices, and minimizing added sugar and sodium.

Healthier Meal Options at Dairy Queen

When it comes to main courses, making smart swaps can dramatically lower your calorie, fat, and sodium intake. Prioritize items that feature grilled protein and fresh vegetables.

Salads and Light Entrées

Grilled Chicken BLT Salad: This is a top-tier choice for a full meal. At 280 calories before dressing, it offers a substantial 34 grams of protein and includes fresh vegetables. To keep it light, ask for dressing on the side and use it sparingly, or opt for a vinaigrette instead of a creamy ranch.
Rotisserie-Style Chicken Bites: Skipping the basket and ordering just the rotisserie-style chicken bites is a smart move. This option provides a good amount of lean protein without the extra calories and sodium from fries and toast.
Hamburger: The classic single hamburger is surprisingly one of the more reasonable entrées, especially when ordered without cheese. You can further reduce calories and carbs by asking for it in a lettuce wrap instead of a bun.

Making Smarter Swaps

Choose Grilled Over Fried: Whenever possible, opt for grilled chicken over crispy, fried varieties to save on fat and carbs. For example, choose the Grilled Chicken BLT Salad over the Crispy Chicken Strips Salad.
Downsize Your Portions: The kids' menu can be your secret weapon for calorie control. A kids' hamburger is smaller and comes with a side of applesauce or a banana instead of fries.
Add a Side Salad: The side salad (without dressing) is a low-calorie way to add fiber and nutrients to any meal for just 25 calories.

Sensible Sweet Treats for Your Cravings

For most people, a trip to Dairy Queen isn't complete without a dessert. The key to indulgence is moderation, focusing on portion control and flavor intensity rather than quantity.

Healthier Frozen Desserts

Kid's Vanilla Cone: The kids' size vanilla cone is one of the lowest-calorie desserts on the menu, clocking in at only 170 calories. It's a simple, satisfying treat that won't undo your hard work.
Small Strawberry Sundae: This is the lowest-calorie sundae option, containing 230 calories and featuring real fruit pieces in the topping.
Dilly Bar (No Sugar Added): For those watching their sugar intake, the No Sugar Added Dilly Bar offers a modest 200 calories with significantly less sugar than other novelties.
Mini Blizzards: If you crave a Blizzard, a mini size is the way to go. Choosing a fruit-based one like the Banana Split Blizzard (if available) can offer more nutritional value than candy-heavy alternatives.

Nutritional Comparison: Healthier vs. Less Healthy

To see the impact of your choices, compare these popular menu items. All values are approximate and may vary by location.


Item	Calories	Fat (g)	Saturated Fat (g)	Sodium (mg)	Sugar (g)	Protein (g)
Grilled Chicken BLT Salad (No dressing)	280	11	4.5	980	5	34
Honey BBQ Glazed Chicken Strip Basket (6pc)	1600	80	12	4150	48	53
Kids' Hamburger (No cheese)	320	13	-	-	-	15
1/2 lb FlameThrower GrillBurger	1160	78	26	1750	9	52
Kids' Vanilla Cone	170	5	3.5	100	18	5
Large Peanut Buster Parfait	710	31	18	340	68	17

Conclusion: Making Conscious Choices

While Dairy Queen is not the first place that comes to mind for a low-calorie, high-fiber diet, it is possible to make smarter choices. The key to staying on track is knowing the menu and not being afraid to customize your order. By prioritizing salads with controlled dressing, opting for grilled over fried proteins, choosing smaller sizes, and picking your treats wisely, you can satisfy a craving without a major nutritional setback. Remember, balance and moderation are the most important components of a healthy diet, even when visiting a fast-food chain.

For more detailed nutritional information, you can always check the official Dairy Queen website, which provides nutrition and allergen facts for its menu items.

Choose a Side Salad: The Side Salad, with minimal dressing, offers a low-calorie way to add fiber and nutrients to your meal.
Opt for Grilled Chicken: Swapping fried chicken for rotisserie-style bites or the grilled chicken on a salad significantly reduces fat and calories.
Ask for a Lettuce Wrap: To cut carbs and calories from a burger, request a lettuce wrap instead of a bun.
Order Smaller Treats: Satisfy your sweet tooth with a mini Blizzard, a kids' cone, or a small sundae to keep calories and sugar in check.
Control Your Dressing: Ask for salad dressing on the side to manage portion size and avoid excessive calories and fat.

Frequently Asked Questions

The kids' size vanilla soft-serve cone is one of the lowest-calorie desserts on the menu, containing approximately 170 calories.

Salads can be a healthy option, especially the Grilled Chicken BLT Salad. For the best results, request dressing on the side and use it sparingly to manage calorie and fat intake.

You can make a burger healthier by ordering a single patty hamburger (or a kids' size), asking for it without cheese, and requesting a lettuce wrap instead of the bun.

The standard Dilly Bar is a modest treat at 190 calories. The No Sugar Added Dilly Bar is an even better choice for those mindful of their sugar intake.

While Blizzard nutritional values vary by flavor, a mini size is always the best choice for managing calories. The Banana Split Blizzard (mini) is often cited as one of the lowest-calorie mini options.

It's often healthier to order individual items and customize them, especially with sides. The kids' meal is a decent packaged option, but ordering a grilled item with a side salad offers more control.

Dairy Queen smoothies, while fruit-based, are often high in sugar. They should be considered a treat and enjoyed in a small or medium size, rather than a health drink.