Frozen Yoghurt – A Complete Guide

Aditi Shenai

July 6, 2022

Frozen yoghurt is a popular and healthy frozen dessert. It is versatile in having both dairy and non-dairy variants. The concept of frozen yoghurt emerged in the US. However, due to its relative health benefits and delicious taste they have gained popularity worldwide. It is very similar to ice cream and contains identical base ingredients. 

The live bacterial cultures make it different. Furthermore, it has a slightly sour and tangy taste, unlike regular desserts. Also, it is healthier in all aspects. Frozen yoghurt is a fantastic dessert for the summer as it’s healthy and refreshing. It is emerging as a slimming food that offers several health benefits. Today, millions of consumers consume it as a healthy dessert and snack. The nutritional properties of frozen yoghurt are primarily responsible for its health benefits. In addition, it is a fat-free food, making it the least risky for obesity and weight gain.

Process of Making Frozen Yoghurt

You can easily acquire frozen yoghurt in stores or make your own at home. As a result, you can complement this delectable and healthful meal with drinks, sweets, ice cream, and various other foods.

Many brands utilise the following as the key ingredients to make frozen yoghurt:

  • Milk: Either liquid or powdered milk
  • Yoghurt cultures: Lactobacillus bulgaricus and Streptococcus thermophilus are examples of “healthy” bacteria.
  • Flavourings: Most brands utilised regular table sugar or other sweeteners
  • Colours are occasionally used (natural or artificial)

Manufacturers combine milk and sugar to make frozen yoghurt. Later, pasteurise the mixture. Pasteurisation is heating a mixture to a high temperature to eliminate harmful bacteria. After that, they add the yoghurt cultures (Lactobacillus bulgaricus), and the mixture is kept on rest for up to 4 to 5 hours before being frozen. Colours and sweeteners are sometimes added to many frozen yoghurts to improve the taste and texture.

Nutritional Profile

The high nutritional content of frozen yoghurt makes it popular among its consumers. The ingredients and the nutritional richness of the yoghurt nourish the body without causing any harm. 

As per USDA, frozen yoghurt (vanilla) per 100g contains the following nutrients:

  • Calories 127 kcal
  • Carbohydrate 21.6 g
  • Sugar 19.9 g
  • Total Fat 3.6 g
  • Protein 3 g
  • Calcium 100 mg
  • Cholesterol 13 mg
  • Sodium 63 mg
  • Potassium 156 mg
  • Magnesium 10 mg
  • Selenium 1.9 µg

Nutritional Facts about Frozen Yoghurt

Frozen yoghurt contains a high amount of carbohydrates, nearly 21.6 g per 100g of frozen yoghurt. The majority of carbohydrates come from sugar. You can also find low or no-sugar frozen yoghurt brands in local stores. However, most contain a high amount of fat to help overcome the lower level of sweetness. Some of them also have sugar-free alternatives, which might cause gut problems. On the glycemic index, frozen yoghurt is a low glycemic food.

The milk used to make frozen yoghurt contains most fat, which can be liquid or powdered milk, depending on the manufacturer. Therefore, look for “fat-free milk” on the ingredients list to a lower level of fat in the frozen yoghurt.

Frozen yoghurt also contains a small amount of protein (3g per 100g of frozen yoghurt). Milk is a good source of whey and casein. Both have high-quality proteins and provide all essential amino acids. Frozen yoghurt mostly contains micronutrients including calcium (100mg), potassium (156mg), sodium (63mg), phosphorus (89 mg) and magnesium (10mg). It also contains trace amounts of iron, zinc, copper, fluoride, selenium, folate, vitamin A, and various B vitamins.

The amount of calories in raw frozen yoghurt is 127kcal per 100g. However, based on the manufacturing company, this value may change due to adding sweeteners and flavouring. Frozen yoghurt’s best feature is that it is generally low in cholesterol (13mg per 100 g of frozen yoghurt) when compared to a traditional ice cream or frozen dessert. Because of its unique nutrient distribution, frozen yoghurt is ideal for many diet plans.

Health Benefits of Frozen Yoghurt

Frozen yoghurt is not just delicious. Here is a list of unique health benefits that people can get from eating frozen yoghurt regularly:-

 Bone Health and Growth

According to research, frozen yoghurt made from dairy contains a significant amount of calcium. As we all know, calcium is exceptionally beneficial for bone growth and development in children and young teens. Adults who tend to develop osteoporosis can also greatly benefit from consuming Frozen Yoghurt, and it is also helpful in nerve communication and muscular function.

 Blood Pressure Regulation

Frozen yoghurt contains probiotics which are a fantastic ingredient for the body. Probiotics help regulate blood pressure, especially in patients with high blood pressure problems, and it also facilitates the distribution of blood throughout the body.

According to a study, frozen yoghurt, which is high in potassium (156 mg per 100g) and other electrolytes, can help lower blood pressure. Potassium is a mineral in cells and body fluids that aid in regulating heart rate and blood pressure induced by sodium.

Strengthens Immunity

The probiotics in frozen yoghurt are also known for strengthening the immune system. The immune system protects us from disease-causing germs and viruses. Hence, it would be best to consume frozen yoghurt to help build immunity against harmful diseases. In addition, frozen yoghurt helps create white blood cells, or WBCs, which help form the immune system.

 Gut Health

Studies show that the probiotics and other ingredients of frozen yoghurt enhance intestinal health and allow easy digestion of food. It’s dairy free versions also an excellent option for lactose-intolerant people who cannot enjoy ice cream. Moreover, the good bacteria in frozen yoghurt stop the processing of bile into carcinogenic bile acid and helps maintain gut health.

Could help prevent Yeast Infection Preventions

Many women suffer from vaginal yeast infections, and it can be harrowing and uncomfortable for women. However, it is seen in a study that eating frozen yoghurt can help prevent yeast infection due to the presence of probiotics in it. Regular intake of frozen yoghurt can stop the spread of yeast culture and avoid disease.

 Lowers Cholesterol

Cholesterol is a common health problem you can solve by consuming frozen yoghurt daily. Probiotics in frozen yoghurt can absorb cholesterol levels, so they are recommended for consumption. Frozen yoghurt also contains little to no fat, making it suitable for people with high cholesterol levels. Furthermore, a study found a correlation between frozen yoghurt consumption and good cholesterol and blood pressure.

The HealthifyMe Note

Frozen yoghurt is much healthier than traditional ice creams and frozen desserts making it a much healthier option. It is very versatile since any number of toppings can be added to it. It can also be good for health, provided the toppings are not too sugary. 

Healthy Frozen Yoghurt Recipes

Below are a few simple but delicious recipes for people who want to try something different with frozen yoghurt.

Peanut Butter Frozen Yoghurt

This silky, creamy, and delicious peanut butter frozen yoghurt is the ideal healthful delight to cool down on hot sunny days. All you have to do is combine all of the ingredients and whisk.

Yield: 4-7 servings

Preparation Time: 30mins


  • Peanut butter: 1/2 cup
  • Plain or vanilla frozen Yoghurt: 2 cups
  • Milk: 1/2 cup
  • Salt: 1/4 tsp
  • Sweetener: 1/2 cup (optional)
  • Pure vanilla extract: 1 tsp (If using plain yoghurt)


  • Take a food processor and combine the frozen yoghurt and organic peanut butter.
  • Blend everything for a few minutes until smooth. To make this easier, scrape down the sides a little.
  • Test it once it’s combined to see if any added sweetness is required. (optional)
  • This soft, creamy peanut butter frozen yoghurt is ready to consume. You can store it in an airtight container in the freezer~ for about 1 hour if you want to solidify it.

Strawberry Shortbread Frozen Yoghurt

Plain fruity frozen yoghurt can be boring after a few days. However, you can try this quick recipe to transform Frozen Yoghurt’s flavour without adding too many calories and harmful ingredients. 

Yield: 8-10 servings

Preparation Time: 20mins

Freezing: 4 hours


  • Strawberries: 550g (hulled)
  • Greek Yoghurt: 500g
  • Condensed milk: 397g
  • Vanilla bean paste or extract: 15tsp
  • Double cream: 200ml
  • Biscuits: 8-10 crushed
  • Strawberry pieces: 4-5 pieces (frozen)


  • Take the hulled strawberries in a food processor and turn them into a smooth purée.
  • Add the yoghurt, condensed milk, and vanilla to the processor and run the appliance to make a good mix.
  • Chop some whole strawberries into small pieces and set them aside.
  • Put the double cream into a mixing bowl and whip it into a creamy texture.
  • Add some strawberry mixtures and mix the heavy cream with a spatula; continue the process to incorporate the cut strawberries.
  • Pour the mix into an airtight container and sprinkle some biscuit pieces and freeze-dried strawberries on top. Freeze for at least 4 hrs till you have a solid yoghurt. Eat the yoghurt after leaving it out for 10 minutes.

The HealthifyMe Note

Like ice cream, frozen yoghurt has various flavour profiles to satisfy people’s taste buds. Packed frozen yoghurt can have fruity and sweet flavours which may not require alterations. However, you can do a lot with plain vanilla yoghurt as well. But, if you want to reap maximum benefits, add your frozen yoghurt to healthy foods as mentioned in the recipes above.

Adequate Consumption is Important

Knowing how much-frozen yoghurt to consume is crucial because consuming too much can cause long-term problems. The nutritionists recommend eating not more than around 100g of frozen yoghurt in a day. You can have 150-200g daily if you choose a fat-free variety. It is also important to note that the plain vanilla version of frozen yoghurt has a low-calorie count. However, with detailed flavour profiles and additions like caramel, chocolate, fruits, etc., yoghurt will significantly increase calorie levels. In the case of a yoghurt sundae, do not have more than 100g in 2-3 days.

Potential Adverse Effects of Frozen Yoghurt

Frozen yoghurt is excellent food, but it can cause problems if people are not careful. Frozen yoghurt may induce some side effects in the case of overeating. It is essential to always keep in mind these side effects so that you can eat Frozen Yoghurt consciously and enjoy its benefits.

Here is a brief list of side effects caused by Frozen Yoghurt:-

  • People with keto diets won’t be able to consume frozen yoghurt. It contains a high amount of carbohydrates which is unsuitable for keto diets.
  • People with lactose intolerance should avoid consuming dairy-based products like frozen yoghurt.
  • Excessive consumption of frozen yoghurt can cause weight gain due to the food’s high sugar and protein levels. In addition, the high sugar content of Frozen Yoghurt can also cause problems with fatty liver in the long run.
  • Some non-dairy frozen yoghurt may contain traces of gluten which people with celiac disease should avoid.

There are some problems associated with consuming frozen yoghurt. However, you must note that you can avoid all these side effects if you ration your food intake. Therefore, select the correct type of frozen yoghurt among the many options on the market.

Possible Allergic Reactions to Frozen Yoghurt

Frozen yoghurt is versatile, and you can make it with various ingredients. Therefore, there are not many associated allergy risks with frozen yoghurt. However, people who want to consume frozen yoghurt must remember that manufacturers make frozen yoghurt with milk in most cases. The milk used might be low fat in nature but would still contain lactose. People allergic to lactose or lactose intolerance should avoid frozen yoghurt made from dairy. Always check the label to take note of the ingredients.

Flavoured frozen yoghurt bought from the store might contain nuts and berries as flavouring. People allergic to these ingredients should check the label carefully before purchasing and consuming.

Storage and Food Safety

Frozen yoghurt consists of perishable ingredients, which means it cannot be left around without any precaution or storage setup. Plus, frozen yoghurt mainly contains milk which can get spoiled if not stored properly. Whether dairy or vegan, yoghurt should be kept in an airtight bag or container and stored in the refrigerator.

If you freeze frozen yoghurt, you can keep it fresh for at least two months. However, most frozen yoghurts come with storage directions and expiry dates. Thus, we recommend you follow the labels and discard the product when the expiry date is nearby or has already reached.


Frozen yoghurt can be an excellent addition to your diet if you consume it in moderation. In addition, you can add it to your diet without adding any extra sugar to the yoghurt. Nowadays, various kinds of frozen yoghurts are available in the market. So, you can easily find one that suits your health and taste buds. Furthermore, you should watch out for your allergies as well. 

It is best to avoid fatty frozen yoghurt. Instead, choose low-fat options. You can also select lactose-free variants if you are lactose intolerant.

Frozen yoghurt is a healthy snack for people who like to have heavy meals throughout the day. It helps balance your diet and keeps you away from fat-laden or oily snacks, adversely affecting your health. However, when eating frozen yoghurt, ensure you do not overeat it. Furthermore, avoid eating frozen yoghurt for a few days if you have had too much in a single serving. Finally, follow all the precautions and directions and enjoy this delicious meal’s health benefits.

Frequently Asked Questions (FAQs)

Q. Are there any health benefits to frozen yoghurt?

A. There are many health benefits to frozen yoghurt. Frozen yoghurt is low in fat and contains very few calories. Therefore, overweight people can also consume it as a low-calorie dessert option. Additionally, the probiotics used in frozen yoghurt can help with medical conditions like osteoporosis, cholesterol, high blood pressure, and yeast infection.

Q. Is frozen yoghurt healthier than ice cream?

A. Frozen yoghurt is healthier than ice cream. Frozen yoghurt can be made with low-fat milk and even without milk, making it easier to digest and causing fewer gastrointestinal problems. In addition, probiotics present in frozen yoghurt and absent ice cream contain several health benefits.

Q. Can you gain weight from frozen yoghurt?

A. Frozen Yoghurt contains fewer calories and fat, so it won’t cause much weight gain as many desserts do. However, excessive frozen yoghurt can significantly contribute to weight gain like any other food in the long run.

Q. Is frozen yoghurt Keto?

A. Frozen yoghurt has a high level of carbohydrates (21.6g net carbs per 100g). Hence, the food is not for people following a keto diet. Keep your net carb intake between 20 and 30 grams daily to maintain a keto diet. However, by following healthy recipes, keto dieters can make some good low-carb frozen yoghurt.

Q. Is frozen yoghurt a healthy snack?

A. Frozen yoghurt is the perfect snack for a health-conscious person. Frozen yoghurt can be very filling and made with delicious ingredients. However, it contains low calories, low fat, and rich nutrients, which you can enjoy as a guilt-free snack.

Q. Is frozen yoghurt healthy for weight loss?

A. Frozen yoghurt is known for its slimming properties. The food contains low calories and fat, making it a perfect food for people on a diet. The protein and carbohydrate content is enough to keep them energised and active without making them gain weight. The probiotics in frozen yoghurt also facilitate the digestion of food and avoid a fat deposition.

Q. Is it okay to eat frozen yoghurt?

A. Frozen yoghurt is perfectly healthy food to eat for everyone. However, people with lactose intolerance and allergies should check the label before buying frozen yoghurt. People with allergies can easily find great alternatives in Frozen Yoghurt, which will suit their health.

Note: If you have any allergies to dairy products like frozen yoghurt, consult your doctor before making any dietary change.

Q. Is frozen yoghurt harmful?

A. Frozen yoghurt is a popular food due to its many health benefits. When consumed in moderation, the food is not at all harmful. However, overeating frozen yoghurt daily can cause weight gain due to the food’s high sugar and carb levels. It also contains a high amount of carbohydrates which is unsuitable for people on keto diets. In addition, people with lactose intolerance should avoid consuming dairy-based products like Frozen Yoghurt.

Q. Can frozen yoghurt cause stomach problems?

A. People who suffer from lactose intolerance might get stomach upset when eating dairy-based frozen yoghurt. Moreover, some frozen yoghurt companies add artificial flavouring and too much sugar, which can cause stomach upset. Always check the ingredients list to see if they contain any ingredients you are allergic to.

Q. What happens when you eat too much frozen yoghurt?

A. Most health professionals and dieticians recommend eating around 100g of Frozen Yoghurt daily. If you choose a fat-free variety, you can have 150-200g daily. However, suppose you eat excessive amounts of frozen yoghurt. In that case, you will rapidly gain weight because of the high protein, carbohydrate, and sugar content. Furthermore, high sugar and carbohydrate content can cause several cardiac problems. Thus, eat frozen yoghurt in moderation and avoid having big daily servings. And ask your doctor before adding it to your diet if you are allergic to dairy products.

About the Author

M.Sc in: Dietetics and Applied Nutrition from Manipal University. Worked: All over India and have been involved in helping set up nutrition departments in start ups. Interested in lifestyle based nutrition. Mantra: A healthy lifestyle isn't a choice to be made or discarded, it's a way of life!

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