Is Frozen Yogurt Keto? Carbs and Calories in Frozen Yogurt

frozen yogurt keto

Frozen yogurt is a frozen dessert that is similar to ice cream, but it’s lower in fat and calories. Made with milk, yogurt cultures and sugar, frozen yogurt has a creamy consistency and a tangy flavor.

Frozen yogurt offers some health benefits as it contains beneficial nutrients and live bacteria cultures that support gut health.  Packed with calcium, protein, and probiotics, it’s no wonder this dessert is considered a healthy treat.  

But, how healthy is frozen yogurt, really?  While it is often lower in fat and calories, it is often higher in sugar to make up for the taste since skimming the fat takes away some of the flavor.

Individuals following a low carb diet like Keto may be wondering which brands of frozen yogurt are lower in sugar. Later in this article, we’ll discover some sugar-reduced and sugar-free brands of Fro-Yo made with sweeteners like alcohol sugar. Also included in this article is a great, low carb recipe for Keto Strawberry Frozen Yogurt that you can make yourself at home.

While dieting, many people deprive themselves of desserts like frozen treats, but that’s not necessary.  Allow yourself to have the right kind of frozen yogurt (in moderation) when your next craving arises.

Is Frozen Yogurt Keto Friendly?

Frozen yogurt can be made more Keto friendly by limiting your portions to a half-cup serving and selecting varieties that are low in sugar. For Keto, you may wish to avoid fat-free versions as fat is the main component of this diet.  

To control the amount of sugar and carbs, try making your own homemade frozen yogurt at home.  Or try one of the low carb brands on the market instead, like Edy’s Slow Churned No Sugar ice cream or one of Halo Top’s low carb frozen desserts.  Breyer’s also makes a great No Sugar Added Vanilla Frozen Dairy Dessert that is completely Keto-friendly.

How Many Carbs are in Frozen Yogurt?

frozen yogurt carbs

A 100 gram serving of Frozen Yogurt contains 24 grams of carbs. If you’re on a low carb diet, choose one of the reduced-sugar or sugar-free brands mentioned above.

How Many Calories are in Frozen Yogurt?          

A 100 gram serving of Frozen Yogurt contains 159 calories.  Always compare the nutritional label on each brand of frozen yogurt available to determine which is the lowest in calories.

Nutrition Facts

Amount Per 100 grams of Vanilla Frozen Yogurt
Calories 159
Total Fat 6 grams 9%
Saturated fat 3.4 grams 17%
Polyunsaturated fat 0.2 grams
Monounsaturated fat 1.6 grams
Cholesterol 2 milligrams 0%
Sodium 87 milligrams 3%
Potassium 211 milligrams 6%
Total Carbohydrate 24 grams 8%
Dietary fiber 0 grams 0%
Sugar 24 grams
Protein 4 grams 8%
Vitamin A 4% Vitamin C 1%
Calcium 14% Iron 1%
Vitamin D 1% Vitamin B-6 5%
Cobalamin 5% Magnesium 3%


The basic ingredients in most frozen yogurt products include milk, yogurt, and sugar, and a variety of added chemicals. Some of these additives include maltodextrin, sodium citrate, cellulose gum, and disodium phosphate.

Health Benefits

Contains Vitamins and Minerals

The following nutrients are contained in 100 grams of whole-milk frozen yogurt:

  • Calcium          10% of the Recommended Daily Intake (RDI)        
  • Vitamin A       6% of the RDI
  • Iron                 3% of the RDI
  • Vitamin C        1% of the RDI

Beneficial Bacteria Cultures

Like regular yogurt, some types of frozen yogurt contain probiotics. Probiotics are live bacteria cultures that are beneficial for good health. When consumed regularly, these cultures can create a healthy balance of good bacteria in the gut.  According to the National Yogurt Association, only certain brands of frozen yogurt contain live, active cultures.  Some use brands of yogurt are heat-treated, which kills the live and active cultures.  To ensure a product contains these beneficial bacteria cultures, make sure it is labelled “made with live cultures”.

Dental and Bone Health

Frozen yogurt also contains reasonable amounts of some of the nutrients that are associated with building strong bones and maintaining healthy teeth, such as calcium and protein.

Side Effects

frozen yogurt calories

Frozen Yogurt can be quite high in sugar.  However, the fat and sugar content typically depends on the amount of fat in the milk.  Be careful of fat-free varieties as they sometimes contain extra sugar to account for taste.

How to Enjoy Frozen Yogurt on Keto

Watch your portion sizes and stick to a half-cup serving.

  • Shop for reduced-sugar or sugar-free varieties.
  • Avoid fat-free brands that may contain added sugar.
  • Add healthy, low carb toppings, like nuts, berries, and sugar-free chocolate sauce.
  • Select brands made with live bacteria cultures to support gut health.
  • Make your own frozen yogurt at home with the freshest low carb ingredients.

Keto Strawberry Frozen Yogurt Recipe


  • 3 cups strawberries, hulled and pre-frozen
  • 3 tablespoon keto-friendly sweetener (Alcohol sugar, Swerve or Stevia)
  • 1/3 cup full-fat Greek yogurt
  • 1 tablespoon freshly squeezed lime juice
  • 1 teaspoon vanilla extract


  1. Throw the frozen strawberries, sweetener, yogurt, vanilla and lime juice into a food processor. Blend on high until smooth and creamy.
  2. Serve the strawberry frozen yogurt immediately or place it into an airtight container to store in the freezer.

Related Questions:
Is Frozen Yogurt Good for Weight Loss?

A half-cup serving of frozen yogurt contains around 100 to 140 calories and zero to 3 grams of fat.  This is a reasonably healthy sweet treat that can be a part of a balanced diet, in moderation.  Furthermore, the beneficial probiotic bacteria used to make frozen yogurt gives your digestive system a boost and supports gut health.

While dieting, it is important to avoid depriving yourself.  That’s why incorporating healthier desserts into your meal plan is recommended.  Having a small serving of frozen yogurt is a good way to enjoy a healthy dessert in moderation that won’t set you up for failure, like deprivation will.

Is Frozen Yogurt Healthier Than Ice Cream?

Most of us were taught that frozen yogurt is the healthier alternative to ice cream; however, there isn’t much of a difference between the two overall.  Both ice cream and frozen yogurt are made with milk, sugar, and natural and artificial flavorings. The only major difference is the amount of cream that’s in each.  Frozen yogurt contains less cream, so it is lower in fat than ice cream and ultimately, lower in calories. 

With that being said, some brands are healthier than others. Red Mango uses less artificial flavoring and coloring, and their fro-yo doesn’t contain high fructose corn syrup.

Low-fat ice cream contains about the same amount of calories and saturated fat as frozen yogurt. Depending on the flavor, some brands might also have more added sugar than others.  Overall, while frozen yogurt is lower in fat, it often contains high amounts of sugar.

One upside of frozen yogurt is that it contains cultures of beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus.  Frozen yogurt may contain beneficial probiotics, lower levels of lactose, nutrients for good bone health and fewer calories than ice cream.

With that being said, regular plain yogurt is always the healthiest choice as it has all the benefits of frozen yogurt without the added sugar.

Is Frozen Yogurt Safe for Diabetics?

Frozen yogurt contains the amount of sugar equivalent to the amount in ice cream.  In fact, some products contain even more carbohydrates than ice cream. Manufacturers often increase the amount of sugar to boost flavor and texture, since a lot of flavour is lost from skimming the fat.

Halo Top is a good brand of low carb ice cream that contains extra protein and a lot less sugar.  The brand uses sugar alcohol erythritol, which provides a lot of sweetness without adding extra carbs and calories.  Even better, it won’t spike your blood sugar or insulin levels, like regular ice cream and frozen yogurt.

Is Frozen Yogurt Safe for People with Lactose Intolerance?

If you are lactose intolerant, eating dairy products can cause digestive problems like bloating, cramping and gas.  With that being said, most people with lactose intolerance can tolerate small amounts of dairy if it contains probiotics as frozen yogurt does.  The probiotic bacteria actually help break down some of the lactose, reducing the amount of lactose per serving. 

However, not all varieties of frozen yogurt contain live bacteria, so they may not have the same benefits.  Look for products that claim to be made with “live bacteria cultures” to experience this reduced-lactose effect.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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