There are few things in this world I love more ice cream. More specifically, soft serve vanilla ice cream.
If you’re craving soft serve but don’t want to go overboard on calories, or you’re simply curious how many calories are in your go-to vanilla ice cream, I’ve got you covered.
Highlights
- If you’re searching for the lowest-calorie option, be mindful of flavors and toppings. A basic vanilla cup will be the lowest in calories.
- When you’re getting fast food or retail ice cream, cones are often not an option. Where cones are available, a simple cake cone will be the lowest in calories at around 40 calories. Sugar cones and waffles cones contain 60 and 80 calories, respectively, but are also larger and tend to come with larger quantities of ice cream.
- Frozen yogurt is the lowest-calorie option, custard and gelato are the highest-calorie options, and ice cream falls in the middle.
While I’m a big fan of going to a local ice cream shop and trying new flavors (and always getting a waffle cone), there’s just a special place in my heart for that smooth, creamy, soft serve vanilla ice cream.
Depending on where you go for ice cream, the recipe is going to be completely different, meaning that the calories & nutrition facts are going to vary quite a bit.
Maybe you’re on a diet and want to find the lowest calorie option, or maybe you’re simply curious about how many calories are in ice cream.
No matter the reason, I’m going to help you find the best vanilla ice cream for you. We’ll break down many national chains to see how their cups of vanilla ice cream stack up, then look at some vanilla ice cream cone options at all.
PS: I have nothing against chocolate, but vanilla is the most widely-available for comparison’s sake.
Frozen Yogurt vs Ice Cream vs Custard
Depending on where you are ordering from, you may run into the option to choose between frozen yogurt, ice cream, and frozen custard, so it’s helpful to understand the differences.
I have a full post breaking down these differences, but here are the major differences in a nutshell (or cone):
- Frozen yogurt will contain the least calories since it is virtually fat-free. That’s why you’ll see IKEA’s frozen yogurt having the lowest calories.
- Frozen custard contains more calories than ice cream because it uses egg yolks to achieve a creamier product. This is why Culver’s sits on the higher end of the calorie scale.
- Gelato is calorically dense, but you won’t typically find it at any US-based chain restaurants. Gelato contains the least amount of air, leading to a creamier and denser final product.
If you’re venturing out for soft serve, you’ll almost always be getting ice cream rather than custard or froyo. But if frozen yogurt, custard, or gelato are on the menu, they will be stated clearly, so you can choose based on your preferences.
The Different Types of Ice Cream Cones
If you order an ice cream cone from a fast-food chain, you’re going to end up with a cake cone, which is the smallest option.
If I had to rank the types of ice cream cones, cake cones would be at the very bottom because they taste like paper. But if you want to keep the calories low, there is no denying that they are your best option.
If you go to an ice cream shop, you’ll almost always have your choice of cone. In some cases, there will even be additional options not listed here, like cookie cones or chocolate-dipped cones.
If you want to keep your ice cream cone as low-calorie as possible, stick with a cake cone. With only 20 calories per cone, it’s a very diet-friendly option.
That being said, even going with a waffle cone isn’t going to add a ton of extra calories to your ice cream. With around 80 calories, and significantly tastier than a cake cone, it’s more than worth it to me.
The exact calories per cone will vary based on who is making them, so consider these estimates. Generally speaking, these will be pretty accurate.
Calories in a Cup or Vanilla Ice Cream
Depending on where you are located, you’re going to have a lot of options for ice cream.
I live in Michigan, and we seem to have a little ice cream shack on every single corner here ready to serve you ice cream scoops.
But we’re going to look at the most widely available fast food and retail options here. Many people don’t realize that fast-food chains like Burger King and McDonald’s offer both cones and cups, and having those types of options makes it very easy to get your ice cream fix no matter where you may be located.
I’ll break each option down below, but if you’re looking to order a delicious cup of vanilla ice cream, here’s an overview of the most popular options (with some froyo and custard mixed in for comparison):
And while I wish that all of these restaurants offered cones as well as cups, that is simply not the case. In fact, cones are becoming increasingly less common, but that doesn’t mean they’re impossible to find.
There are many regional options available, but here is how a vanilla ice cream cone stacks up at many major chains:
Clearly this list is a bit different, with many popular options missing and some new additions sneaking in. Maybe you have never heard of Rita’s or Freddy’s, depending on where you are located, but hopefully this helps give you an idea!
Now, without further ado, let’s break down each vanilla ice cream, along with a few lesser-known options that didn’t make the cut onto the infographic.
IKEA Frozen Yogurt Cup
Frozen Yogurt Cup: 120 Calories, 0g Fat, 25g Carbs, 20g Sugar, 3g Protein
IKEA offers frozen yogurt rather than ice cream, which explains why it’s the lowest-calorie option on the list. With absolutely no fat and just 120 calories per cup, it’s the most diet-friendly choice by far.T
he lower fat content does mean it’s less creamy than traditional ice cream, but many people rave about it, especially considering the price point. If you’re watching calories but still want a sweet treat, this is your best bet.
Chick-fil-A Icedream
Icedream Cup: 140 Calories, 3.5g Fat, 24g Carbs, 24g Sugar, 4g Protein
Chick-fil-A’s “Icedream” is technically a soft serve ice cream that’s slightly lower in fat than traditional options. At only 140 calories per cup, it’s one of the lighter choices available.
Despite its smaller size, Chick-fil-A’s vanilla is frequently rated as one of the best-tasting fast food ice creams, making those calories well worth it. If you’re looking for a delicious treat without going overboard, this is a solid option.
Burger King Soft Serve Cup
Soft Serve Cup: 180 Calories, 5g Fat, 28g Carbs, 22g Sugar, 4g Protein
Burger King’s soft serve comes in at 180 calories, placing it in the middle of the pack. It’s a fairly standard soft serve offering with a moderate 5g of fat, making it creamier than the lowest-calorie options without being too indulgent.
While often overlooked in the fast food ice cream conversation, it’s a decent option when you’re in a pinch and need to satisfy that ice cream craving.
DQ Small Soft Serve Cup
Small Soft Serve Cup: 195 Calories, 7g Fat, 29g Carbs, 26g Sugar, 5g Protein
Dairy Queen’s small soft serve cup is slightly higher in calories at 195, but that’s to be expected from the chain that built its reputation on ice cream. With 7g of fat, it’s noticeably creamier than the lower-calorie options.
DQ’s signature smooth texture makes this a fan favorite, and many would argue the extra calories are worth it for their signature vanilla recipe.
McDonald’s Vanills Soft Serve
Plain Sundae: 210 Calories, 6g Fat, 32g Carbs, 28g Sugar, 6g Protein
McDonald’s offers their vanilla soft serve in sundae form rather than a simple cup. At 210 calories, it’s crossing into the middle tier of options. The 6g of fat provides a nice creamy texture, and the 6g of protein is on the higher side for ice cream options.
Of course, this option comes with the infamous disclaimer – if the machine is working – which has become an ongoing joke for a reason!
Baskin-Robbins Small Scoop
Small (4oz) Scoop: 240 Calories, 16g Fat, 21g Carbs, 17g Sugar, 4g Protein
Unlike most entries on this list, Baskin-Robbins serves hard-packed ice cream rather than soft serve. Their small scoop packs 16g of fat – significantly more than other options in this calorie range – giving it that rich, premium ice cream mouthfeel.
Interestingly, it has less sugar than many lower-calorie options at just 17g, which might appeal to those watching their sugar intake but still wanting a creamy treat.
Carvel Small Carvelite Cup
Small Carvelite Cup: 250 Calories, 7g Fat, 46g Carbs, 29g Sugar, 12g Protein
Carvel’s Carvelite option is their reduced-calorie vanilla ice cream, making it an interesting comparison point. Despite being a “lighter” option, it still contains 250 calories, placing it firmly in the middle of the pack.
What makes it stand out is the impressive 12g of protein – among the highest on the list. The relatively low fat content (7g) with higher protein makes this a unique option for those looking to satisfy their sweet tooth while getting a protein boost.
A&W Regular Soft Serve Cup
Regular Soft Serve Cup: 255 Calories, 8g Fat, 37g Carbs, 33g Sugar, 6g Protein
A&W may be best known for their root beer, but their soft serve deserves attention too. At 255 calories with 8g of fat, it’s a fairly standard offering that sits right in the middle range of options. The higher carb count (37g) contributes to most of those calories.
A&W’s vanilla soft serve is often used in their famous root beer floats, but it stands well on its own as a creamy treat that won’t completely derail your calorie budget.
Rita’s Small Vanilla Soft Serve
Small Vanilla Soft Serve: 260 Calories, 14g Fat, 28g Carbs, 24g Sugar, 5g Protein
Rita’s might not be nationwide, but their Italian ice and frozen custard have a dedicated following in the regions they serve. Their small vanilla soft serve packs 14g of fat, making it one of the creamier options in the mid-calorie range.
At 260 calories, it falls right in the middle of the pack. Rita’s uses a custard-based recipe, giving it a smoother, denser texture than standard soft serve, which many customers believe justifies those extra fat grams.
Shake Shack Single Vanilla Cup
Single Vanilla Cup: 280 Calories, 15g Fat, 30g Carbs, 30g Sugar, 7g Protein
Shake Shack’s frozen custard is definitely in the premium category, with 280 calories and 15g of fat per cup. The egg yolks used in custard give it that extra-rich texture that many ice cream enthusiasts prefer. Despite the higher calorie count, many would argue the dense, creamy texture is worth the splurge.
Sonic Soft Serve Cup
Soft Serve Cup: 300 Calories, 10g Fat, 47g Carbs, 40g Sugar, 7g Protein
Sonic’s soft serve cup jumps up significantly in calories, largely due to its massive 47g of carbs and 40g of sugar – the highest sugar content so far on the list. At 300 calories and 10g of fat, it’s definitely a more substantial treat.
Culver’s Custard Dish
1 Scoop Custard Dish: 310 Calories, 18g Fat, 31g Carbs, 27g Sugar, 5g Protein
Culver’s custard is known for its rich, premium quality, and the nutrition facts reflect that. With 18g of fat per dish, it’s one of the creamiest options available. The custard recipe gives it that signature dense texture that many prefer over traditional soft serve.
At 310 calories, it’s definitely an indulgence, but many custard fans would say there’s no comparison to the lower-fat alternatives.
Wendy’s Small Vanilla Frosty
Small Vanilla Frosty: 310 Calories, 9g Fat, 49g Carbs, 42g Sugar, 10g Protein
While technically not a traditional ice cream, Wendy’s Frosty deserves a spot on this list. The small vanilla Frosty packs 310 calories and a substantial 49g of carbs.
It has a unique texture that’s thicker than traditional soft serve but still spoonable. At 10g of protein, it’s the highest protein option so far, which might help justify those extra calories for some.
Sam’s Club Frozen Yogurt Cup
Frozen Yogurt Cup: 330 Calories, 5g Fat, 63g Carbs, 53g Sugar, 10g Protein
Sam’s Club’s frozen yogurt cup is a surprising contender on this list. Despite being frozen yogurt, which is typically lower in calories, it comes in at 330 calories with a whopping 63g of carbs and 53g of sugar since it’s a pretty generous serving size.
However, with only 5g of fat and 10g of protein, it offers a different nutritional balance than the custard options.
Costco Soft Serve Cup
Soft Serve Cup: 550 Calories, 30g Fat, 64g Carbs, 56g Sugar, 9g Protein
Costco’s soft serve cup is in a league of its own, towering over the competition at 550 calories – more than four times the calories of IKEA’s frozen yogurt! With 30g of fat, 64g of carbs, and 56g of sugar, this is definitely not a diet-friendly option.
Like everything at Costco, the portion size is generous to say the least. While it might be a great value, be aware that you’re essentially eating the caloric equivalent of a full meal.
How To Estimate Ice Cream Calories
If you’re going to a local spot for some delicious vanilla ice cream, odds are that they are not going to have nutritional information readily available (unless you’re in an area, like NYC, where providing that information is required).
Or, maybe you want a specialty flavor from one of the restaurants listed in this post, but they don’t offer nutrition info for that flavor.
When that’s the case, what do you do?
That’s when estimating calories comes into play!
Here’s what I like to do: take 2 comparable food options from national chains that offer nutritional information, then use those 2 to find the average.
Here are a few non-ice cream examples…
When you find 2 comparable options, it gives you a range to work with and find the average of.
For our purposes, let’s take the lowest calorie vanilla ice cream cone, along with the highest: Burger King and Rita’s.
140 calories and 285 calories is quite the large range, but that’s okay! Let’s split the difference, which gives us roughly 215 calories.
Based on the other ice cream cones we looked at, 215 calories is very reasonable for an estimate, so we’ll assume that is what your cone has.
Will this always work? Of course not!
Your cone may have 150 calories, or it may have 350 calories. We have no way of knowing, but that’s why it’s called ESTIMATING!
215 calories may not be accurate, but it’s much better than making a blind guess!
Can Ice Cream Actually Be “Healthy?”
Let me remind you of this: It is okay to eat food just because it tastes good.
Especially if it brings you joy.
I always like to say, “every food choice you make does not need to be in the pursuit of perfect health.”
Ice cream may not be your typical “healthy” dessert (unless you make your own) but that doesn’t mean it’s bad to enjoy it.
If you love ice cream, I hope you can allow yourself to enjoy it!
I’m presenting you with the calories & nutrition facts of every vanilla ice cream option out there so you can not only be educated but also make the best choice for your diet.
Ice cream doesn’t have to be a traditionally “healthy” option to be part of your healthy diet.
By following a flexible dieting approach, you can very easily enjoy ice cream while remaining perfectly on track to your goals, no matter what your goals may be!
Of course, you can always make your own healthier ice cream if you prefer. Not to toot my own horn or anything, but I’ve got a lot of healthier ice cream recipe options here on my blog!
