Category: Foods and Health Benefits

Fro-Yo: Nutritious Snack or Decadent Dessert?

CONCEPT

Over the past year, hundreds of frozen yogurt chains have popped up throughout the country...Pinkberry, Penguins, Tasti D'lite, Red Mango, The Big Chill, TCBY, etc. Many people assume that frozen yogurt products are much healthier than ice cream, lower in calories and fat, and contain all the beneficial nutrients that regular yogurt offers.  Read on to learn why many frozen yogurts may be higher in calories than you think and lacking the nutrients found in real yogurt.

NUTRITIONAL FACTS AND FIGURES

Yogurt gets a lot of good press. This is because by definition, yogurt is produced by the bacterial fermentation of milk. This presence of probiotics (live microorganisms containing beneficial bacteria) has been found to provide health benefits ranging from strengthening the immune system to combating stress and allergies. Natural plain yogurt has a tart taste. The latest flavor craze at frozen yogurt chains is "tart", resembling the taste of plain yogurt. This flavor in particular is attributed with the health benefits of natural yogurt, including its healthy probiotics.

While all frozen deserts marketed as "frozen yogurt" contain some yogurt, much of the beneficial bacteria can be lost during commercial processing. To ensure that the frozen yogurt you eat (tart or sweet flavor) contains beneficial bacteria, look for the "live and active cultures" seal established by the National Yogurt Association. This seal indicates that the yogurt contains 10 million cultures per gram at the time of manufacture (a level associated with the maximum health benefits).

While some frozen yogurt products are good low-calorie snack options, sometimes their calories can be deceivingly high. Here is where calories can get deceptive:

Portion size: While the standard serving size is one-half cup (4 oz.), even a small soft serve size generally contains multiple servings. Many yogurt chains give generous portions and use dome lids that increase portion size beyond what you are ordering. FYI: Most chains will provide a flat lid upon request that will provide a more accurate serving size.

Overrun: Actual calorie count depends on "overrun", or the amount of air beaten into the product. This may vary depending on certain factors including how much yogurt mix is added to the machine and how much air is beaten into the mix. When less air is mixed in, consumers get a creamier, denser product that is higher in calories. Think: more air, fewer calories...less air, more calories. This may be why different locations within the same chain can have slightly different tasting products. Laboratories have found that the amount of air in soft serve yogurts may vary considerably and can measurably increase calorie content.1

Toppings: This is where calories can really add up! While a fresh fruit topping may add fewer than 20 calories and contain no fat, a serving of rainbow sprinkles can add over 200 calories and 6 grams of fat to your dessert! A typical serving size is around 3 tablespoons. Take note of the following chart to see which toppings you should be steering clear of.

Below is a comparison of the nutritional content of several popular toppings. A serving is generally a minimum of 2-3 Tbsp.
Topping
Serving Size
Calories
Fat (gram)
Blueberries
3 Tbsp
15
0
Chocolate Chips
3 Tbsp
162
10
Granola
3 Tbsp
83
3
Marshmallows
3 Tbsp
30
0
Mixed Nuts
3 Tbsp
153
13
Peanut Butter Cups
3 Tbsp
144
9
Rainbow Sprinkles
3 Tbsp210
6
Strawberries
3 Tbsp
10
0

ALYSE'S ADVICE

While many popular frozen yogurt chains sell yogurt flavored with a tart taste that resembles "real" yogurt, that does not necessarily mean that the product is healthier than sweet frozen yogurt, or even ice cream! There is no federal standard for what frozen yogurts must contain in terms of nutrition. While they are promoted as low-calorie treats, rich in beneficial bacteria, this information can be misleading. All frozen yogurt products are best consumed in moderation, alongside a healthy, balanced diet. Look for the National Yogurt Association's "live and active cultures" seal and be aware that due to overrun and portion estimates you may be consuming more calories than posted signs indicate. Ask for a small portion with a flat lid and skip the toppings that add hundreds of calories to your order.

1http://query.nytimes.com/gst/fullpage.html?sec=health&res=9F04E6DB1338F931A35753C1A9649C8B63