What is a healthy choice from Dairy Queen?

January 14, 2026 •

4 min read

According to nutritional experts, while fast-food is not typically seen as healthy, making informed choices can be beneficial. This guide will help you determine what is a healthy choice from Dairy Queen, focusing on lower-calorie and nutritionally sound options for both meals and treats.

Quick Summary

This article explores lower-calorie and nutritionally superior meal and treat options available at Dairy Queen. Learn how to make smarter selections and customizations to align with your dietary goals while still enjoying your visit.

Key Points

Opt for Grilled Options: Choose the Grilled Chicken BLT Salad or the single basic Hamburger over fried items like chicken strips or larger burgers to reduce calories, fat, and sodium.
Choose Sensible Sides: The Side Salad is a very low-calorie, vegetable-rich option. Avoid high-calorie, fried sides like large cheese curds or onion rings.
Control Portion Sizes: For treats like Blizzards and sundaes, always choose the kids' size, mini, or small version to minimize calorie and sugar intake.
Customize Your Order: Ask for salads without creamy dressings or sandwiches without mayo and cheese to cut unnecessary fat and calories.
Select Fruit-Based Treats: Fruit-based options like the Strawberry Sundae or the Mini Summer Berry Cheesecake Blizzard are generally lower in calories and sugar than chocolate and peanut butter heavy alternatives.
Prioritize Water: Stick to bottled water instead of high-calorie, sugar-laden shakes or slushes to avoid adding excessive sugar to your meal.
Consider Non-Dairy Treats: For a controlled, lower-calorie, and dairy-free treat, the Non-Dairy Dilly Bar is an excellent option.

Navigating the Dairy Queen Menu: Healthier Meals and Treats

Eating at a fast-food restaurant like Dairy Queen doesn't have to completely derail your dietary goals. By focusing on smart selections, portion control, and strategic customizations, you can find a healthy choice from Dairy Queen that satisfies your cravings. The key lies in prioritizing grilled options, loading up on vegetables, and choosing smaller sizes for treats.

Making Smarter Main Course Selections

When it comes to meals, the Dairy Queen menu offers a variety of choices, but their nutritional content can vary widely. For a main course, it is best to prioritize items that offer lean protein and vegetables over fried, high-sodium alternatives. For example, a Grilled Chicken BLT Salad is a great option, providing a significant amount of protein with a base of fresh greens, while a Honey BBQ Glazed Chicken Strip Basket is loaded with calories and sodium. Similarly, opting for a regular hamburger over a half-pound specialty burger can make a big difference in calories and fat.

Here are some healthier main course picks:

Grilled Chicken BLT Salad: This salad features grilled chicken, bacon bits, and vegetables like tomatoes, cabbage, and carrots. It's high in protein and relatively low in fat, especially if you use a light dressing.
Rotisserie-Style Chicken Bites Salad: Another solid salad choice, this option also packs a protein punch from the lean, rotisserie-style chicken.
Basic Hamburger (Single): For a burger craving, the simple, classic hamburger is the best option. It provides satisfying red meat with less fat and sodium than larger, more complex burgers.
Three-Piece Chicken Strips (without the basket): Ordering just the chicken strips, rather than the full basket with fries and toast, helps control portion size and reduces overall calories and sodium.

Choosing Better Sweet Treats and Desserts

Dairy Queen is famous for its soft-serve ice cream and Blizzards. While these are often high in sugar and calories, smaller portions and specific flavor choices can make them a more sensible indulgence. The most effective strategy is to opt for mini or small sizes to significantly cut down on calories and sugar.

Consider these lighter dessert and treat options:

Kids Vanilla Cone or Vanilla Soft Serve Cup: A simple kids' size vanilla cone or soft serve cup is a classic and low-calorie way to enjoy the iconic DQ soft serve, with a small version coming in at only 230 calories.
Small Strawberry Sundae: This is one of the lowest-calorie sundaes on the menu. The fruit topping offers a fresher, lighter flavor compared to heavier chocolate or caramel sauces.
No Sugar Added Dilly Bar: For a pre-packaged treat, this is a controlled portion with lower calories and sugar than the traditional Buster Bar.
Mini Summer Berry Cheesecake Blizzard: Choosing a mini-sized Blizzard is a key strategy. The summer berry variety incorporates fruit, offering a slightly more nutritious option within the Blizzard family.

Comparison Table: Healthy vs. Indulgent Choices


Item Category	Healthier Option	Indulgent Option	Key Difference
Main Course	Grilled Chicken BLT Salad (270 kcal)	6-pc Honey BBQ Chicken Strip Basket (1600 kcal)	Grilling vs. frying, added sauces, and sides.
Burger	Basic Hamburger (320 kcal)	1/2 lb FlameThrower GrillBurger Combo (1160 kcal)	Smaller portion, fewer toppings, no combo extras.
Side	Side Salad (25 kcal)	Large Cheese Curds (1000 kcal)	Fresh vegetables vs. deep-fried cheese.
Frozen Treat	Kids Vanilla Cone (160 kcal)	Large Dreamsicle Dipped Cone (650 kcal)	Portion size and high-sugar coatings.
Drink	Bottled Water (0 kcal)	Mocha MooLatte (High Calories)	Water vs. high-calorie, sugary blended drinks.
Dessert	Small Strawberry Sundae (230 kcal)	Large Peanut Butter Sundae (780 kcal)	Topping choice and portion size.

Customization is Your Best Friend

Beyond choosing the base item, smart customizations can further improve the nutritional profile of your meal or snack. For salads, skip the creamy dressings and opt for a lighter vinaigrette or lemon juice. On sandwiches, asking for no mayo or cheese can reduce fat and calories. For treats, ordering a smaller size and skipping extra mix-ins or toppings is crucial for managing sugar intake.

Conclusion: Enjoying DQ Responsibly

While Dairy Queen is not the first place that comes to mind for a healthy meal, it is possible to make thoughtful choices. By opting for grilled proteins, veggie-filled salads, and smaller-sized treats, you can manage your calorie and sugar intake effectively. The best approach is to enjoy your favorites in moderation and balance your visit with other nutritious meals throughout the day. A healthy choice from Dairy Queen is ultimately a smart, informed decision that prioritizes your wellness goals without sacrificing a treat entirely.

For more specific nutritional information directly from the source, consult the official Dairy Queen nutrition page.

Frequently Asked Questions

The Grilled Chicken BLT Salad is one of the healthiest savory meal options, offering high protein and a good base of vegetables while keeping calories and fat relatively low, especially with a light dressing.

A Kids Vanilla Cone is a great choice at around 160 calories, offering a satisfying portion of soft serve with minimal calories and sugar.

Blizzards are generally high in sugar and calories. To make a healthier choice, opt for a mini size and select a fruit-based flavor, like the Summer Berry Cheesecake Blizzard, to keep calories in check.

Order a basic hamburger in a single portion. You can also customize your order by skipping extra toppings like cheese, bacon, and creamy sauces to cut down on calories and fat.

Despite being fruit-based, the Original Orange Julius is a high-sugar beverage with limited nutritional benefits beyond Vitamin C. A healthier drink option would be water or a premium fruit smoothie made with low-fat yogurt.

Yes, Dairy Queen offers some options for special diets. For low-carb diets, a side salad or plain grilled chicken can work. Vegetarians can opt for items like soft serve or side items, but should always check for specific ingredients.

A No Sugar Added Dilly Bar is a much lower-calorie and lower-sugar option at 200 calories compared to the significantly higher calorie and sugar content of a Buster Bar.