Ice cream is a delicious and refreshing treat, especially during the hot summer months.
Ice cream is made from milk, cream, sugar and other ingredients that are frozen and blended into a creamy, rich dessert. Various flavorings such as vanilla or cocoa, fruits, and spices are often added to ice cream, as well as food coloring and stabilizers.
We all know ice cream is delicious, but can it be healthy? We asked dietitians to share their recommendations for the healthiest ice creams and frozen dessert alternatives.
Is ice cream healthy?
"At its core, ice cream is a treat, and I don’t think we should try to morph it into something it wasn’t meant to be," Frances Largeman-Roth, a registered dietitian-nutritionist, tells TODAY.com.
Traditional ice cream is made with whole milk and heavy cream. It's typically high in calories and saturated fat, and depending on how it's sweetened, also high in sugar, says Natalie Rizzo, registered dietitian and nutrition editor for TODAY.com.
The high fat content is what gives ice cream its signature creamy texture. In fact, in the United States, ice cream must contain a minimum of 10% milk fat by weight to be considered "ice cream," per the U.S. Department of Agriculture.
Real ice cream can also deliver some nutrients, such as calcium, potassium and vitamin D, says Largeman-Roth. Fresh fruit or nuts added to ice cream may provide added vitamins, antioxidants and minerals.
Ice cream may not be a health food, but when eaten in moderation, ice cream can be a part of a healthy diet, the experts note.
“I think enjoying food that brings us joy is part of living a well-rounded, healthy life,” says Largeman-Roth.
The serving size for ice cream is about two-thirds of a cup, or 100 grams, according to the U.S. Food and Drug Administration. “I believe ice cream should be savored," says Largeman-Roth, adding that she recommends limiting ice cream to once or twice a week.
One serving of the average vanilla ice cream, per the USDA, has about 207 calories, 3.5 grams of protein, 11 grams of fat, 24 grams of carbohydrates, and 21 grams of sugar.
“If you love ice cream, you don’t have to avoid it at all costs. Just eat a smaller serving size,” says Rizzo.
What are the healthiest ice creams?
The ice cream aisle presents a seemingly endless array of different flavors and options. When choosing between ice creams, the experts recommend comparing ingredient lists and nutrition labels.
Ingredients you recognize
"I look for ice cream made with real ingredients, like cream, milk, sugar, vanilla extract and egg yolks," says Largeman-Roth. When it comes to flavorings, Largeman-Roth also recommends looking for real ingredients, such as fruit, nuts and chocolate.
Less added sugar
Another thing to look for is less added sugar per serving, says Rizzo. The American Heart Association recommends that women limit total added sugars to 6 teaspoons (25 grams) per day, while men stick with 9 teaspoons (36 grams) per day.
Less cream
Gelato, a type of ice cream that originated in Italy, can also be healthier option as it contains less cream and therefore fat than traditional ice cream, says Rizzo.
Opt for homemade
When making ice cream at home, it's easier to control the amount of added sugar. "It will also be free of any allergens you may need to avoid, as well as any gums or stabilizers," says Largeman-Roth.
To give your homemade ice cream a nutritional boost, the experts recommend opting for healthier flavorings, like fresh fruit, berries, nuts, dark chocolate or matcha powder. Spices like cinnamon, ginger, and even turmeric can add a delicious flavor and health benefits.
That said, if you use full-fat milk, cream and sugar to make your homemade ice cream, the nutritional profile will be similar to many store-bought ice creams, Rizzo says.
Healthiest ice cream alternatives
Frozen yogurt
Yogurt is known for being packed with nutrients and probiotics, which support gut and heart health, and more. Frozen yogurt will have much less saturated fat than ice cream, often around half as much, Largeman-Roth says.
But not all frozen yogurt is equal, the experts note, and some may have more sugar to compensate for the low fat content and tart flavor. "Look at the first ingredient and choose ones that are made with low-fat milk, yogurt or 100% fruit, and then look for ones with the least amount of added sugar," says Rizzo.
Greek yogurt bars are a favorite among both experts. Not only are they a delicious, portable snack, but they are also creamy and tend to be lower in sugar and higher in protein, making them more satiating, says Rizzo.
Popsicles
Popsicles are a delicious, refreshing treat for both kids and adults. They typically have less fat and calories than traditional ice cream, and there are a wide variety of types with different ingredients.
"I go for ones that are simply fruit puree, water and sugar, without artificial colors and flavors. I like making my own ice pops, but it’s a bit time-consuming," says Largeman-Roth.
Sorbet
Sorbet is made using ice, fruit puree, fruit juice and other ingredients. "Sorbet can be a refreshing option, especially if you’re avoiding dairy," says Largeman-Roth.
Sorbet often has less fat and calories, and additional vitamins, antioxidants and minerals due to its higher fruit content. But sorbet often has more sugar per serving than ice cream — 34 grams versus 25 grams in a two-thirds-cup serving, says Largeman-Roth.
Blending frozen bananas into a sorbet, often called "nice cream," has become popular because it mimics the creamy, rich texture of ice cream without the added calories and sugar, says Rizzo.
Healthy ice creams for weight loss
There's an increasing number of "diet," "healthy" and "low-calorie" ice cream products on the market, promising all the frozen deliciousness with far less calories, fat and sugar. Similarly, “light” ice creams are lower in fat and calories because they’re made with mostly skim milk, says Largeman-Roth.
“I wouldn’t consider any of these a health food,” says Rizzo. But both experts agree that diet and light ice creams may be a good option for people limiting their saturated fat intake or who want to lose weight.
Just keep in mind that diet, low-calorie varieties don't compare to real ice cream when it comes to taste and texture. In fact, in order to compensate for the lack of fat and sugar, manufacturers often add artificial sweeteners, such as sugar alcohols and other additives.
"I’ve never been a fan of the super-light ice creams that are sweetened with erythritol and marketed with the calories across the container, suggesting that you should or could eat the whole pint," says Largeman-Roth.
Recent research has suggested that erythritol may play a role in blood clotting and is associated with a higher risk of heart attack and stroke, TODAY.com previously reported.
Light ice creams also contain about half the calories of regular ice cream, but have much less flavor, along with more sugar and other artificial ingredients to make them taste better, Largeman-Roth says.
What about non-dairy ice creams? While ideal for people allergic or sensitive to dairy, they're not inherently healthier. “You may think a vegan option would be healthier, but since many of them are made with coconut cream instead of dairy cream, the saturated fat content per serving will likely be the same,” says Largeman-Roth.
