Which is healthier: custard or ice cream?

December 13, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), a key ingredient difference sets frozen custard and ice cream apart: egg yolks. This fundamental distinction leads many to wonder which is healthier, custard or ice cream, and the answer involves more than just a simple comparison.

Quick Summary

A nutritional comparison of custard and ice cream reveals minimal differences, largely dependent on specific recipes. Custard's inclusion of egg yolks adds protein, while ice cream's higher air content can affect calorie density. The final nutritional value is influenced by ingredients, portion size, and toppings, making one healthier than the other on a case-by-case basis.

Key Points

Ingredient Differences: Custard's defining ingredient is a minimum of 1.4% egg yolk solids, while ice cream contains less or none at all.
Density and Air Content: Custard is denser and creamier due to less air churned in, while ice cream is lighter and fluffier with more air.
Protein Source: The egg yolks in custard provide a slightly higher protein content per serving compared to ice cream.
Calorie Variations: Per serving, custard may contain slightly fewer calories, but its density can make portions richer. Low-fat ice cream options can be lower in calories overall.
Saturated Fat: Premium ice creams often have a higher saturated fat content than custard, depending on the specific ingredients.
Moderation is Key: Both are high in sugar and calories; the healthiest option depends heavily on portion size, recipe variations, and toppings, not just the dessert type.

Comparing the Basics: What Defines Custard and Ice Cream?

Before diving into nutritional details, it's essential to understand what differentiates these two classic frozen treats. The primary difference lies in their ingredients and the production process.

Frozen Custard: By FDA definition, frozen custard must contain a minimum of 10% milkfat and at least 1.4% egg yolk solids. The mixture is churned slowly, incorporating very little air (known as 'overrun'), which results in a denser, creamier, and richer final product. The inclusion of egg yolks also contributes to its velvety texture and nutritional profile.
Ice Cream: Traditional ice cream must contain a minimum of 10% milkfat but can have less than 1.4% egg yolk solids, and many recipes have none at all. It is churned at a higher speed, which whips more air into the mixture. This increased overrun gives ice cream its lighter, fluffier texture compared to custard.

A Closer Look at the Nutritional Profiles

While both are dairy-based desserts primarily consisting of milk, cream, and sugar, their distinct ingredient and production methods lead to subtle nutritional variations. It's important to remember that nutritional content varies significantly between brands, flavors, and versions (e.g., premium, light, or homemade).

Nutritional Comparison: Custard vs. Ice Cream (per 100g serving)


Nutrient	Frozen Custard (Approx.)	Ice Cream (Approx.)	Key Takeaway
Calories	120–170 kcal	150–200 kcal	Custard often has slightly fewer calories due to less air and density, but this can vary.
Total Fat	4–8 g	10–13 g	Ice cream, particularly premium varieties, can have a higher overall fat content.
Saturated Fat	Lower to moderate	Higher	Ice cream typically contains more saturated fat due to the higher cream content.
Protein	4–5 g	3–4 g	Custard generally offers slightly more protein from the added egg yolks.
Sugar	11–22 g	21–28 g	Sugar content can be lower in custard, but both are sugar-heavy treats.
Cholesterol	Higher	Lower	Custard contains more cholesterol due to the presence of egg yolks.

Custard: The Denser, Protein-Rich Indulgence

More Protein and Nutrients: The addition of egg yolks enriches custard with extra protein and key vitamins and minerals like Vitamin D and calcium. This makes custard slightly more nutritionally dense per bite.
Higher Satiety: Because custard is denser and richer due to the lower air content, you may feel satisfied with a smaller serving, potentially leading to lower overall calorie intake.
Less Air: With less air whipped in, a serving of custard is a more substantial portion of actual dairy and egg product, which can feel more satisfying.

Ice Cream: The Lighter, More Varied Option

More Air: The higher overrun in ice cream means a single scoop contains more air and less product, resulting in fewer calories per scoop. However, this can be misleading, as people often consume larger portions due to its lighter texture.
Wide Variety of Options: Ice cream offers a broader range of options, including low-fat and sugar-free versions, which can significantly alter the nutritional profile to be more diet-friendly.
Potential for High Saturated Fat: Premium and regular ice creams can be high in saturated fat due to their greater cream content, especially when compared to lighter custards.

The Verdict: Context is Everything

Ultimately, deciding which is healthier, custard or ice cream, is not straightforward and depends on several factors beyond the basic recipe. For instance, the toppings added to either dessert, such as syrups, candies, or nuts, will drastically increase calories and sugar. A simple scoop of vanilla ice cream might have fewer calories and less fat than a large custard sundae loaded with toppings. Conversely, a homemade, low-sugar custard could be a more nutrient-dense option than a store-bought, high-sugar ice cream. The key is moderation and mindful consumption, regardless of your choice.

For most people, the difference is negligible. The occasional indulgence in either dessert is unlikely to have a significant long-term impact on overall health. If you are tracking specific macronutrients like protein or saturated fat, the nutritional labels will be your most reliable guide.

The Healthy Choice is a Mindful One

When considering which frozen treat to enjoy, it is wise to evaluate the context of the meal and your health goals. Focusing on portion control and opting for natural toppings like fresh fruit can help make either choice a more nutritious one. For a truly healthier option, making your own version at home allows you to control the exact amount of sugar and type of dairy used. For example, a simple custard made with milk instead of cream and minimal sugar can be a far cry from a decadent, store-bought variety.

If you want to delve deeper into the specific nutrient information of custard and ice cream, the USDA's food database is an excellent resource for comparing standardized nutritional values.

Frequently Asked Questions

Not necessarily. While a denser frozen custard might contain more calories per volume, many standard ice cream recipes contain more sugar and fat, leading to a higher calorie count. The presence of more air in ice cream can also make a serving size contain fewer calories, though people may eat more.

Frozen custard melts slower because its production process incorporates less air, making it denser. This, combined with the presence of egg yolks, results in a more stable frozen dessert that holds its shape longer than a typical scoop of ice cream.

It depends. A traditional frozen custard has a fat content similar to or slightly higher than regular ice cream due to the milkfat and egg yolks. However, premium ice creams can have significantly higher fat content, and low-fat ice cream is a much lower-fat option.

Due to the addition of egg yolks, frozen custard typically has a slightly higher protein content compared to standard ice cream. However, the difference is often marginal and depends on the specific recipe.

Yes, both can be enjoyed in moderation as part of a balanced diet. Neither is considered a health food, but mindful portion control and occasional consumption can prevent them from derailing your health goals.

Frozen custard has a richer, denser, and creamier flavor profile with a distinct custard-like taste from the egg yolks. Ice cream is typically lighter, with a more straightforward dairy and flavor component.

Yes. Homemade custard or ice cream can be made healthier by controlling the ingredients, such as reducing sugar or using lower-fat milk. Store-bought versions can vary greatly depending on additives and processing.