Ice Cream: Calories, Nutrition & Healthier Swaps

Ice cream is milk fat and sugar with a little protein and calcium. A 70–100 g scoop is a reasonable dessert serving.

Ice Cream nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Ice Cream: what's in it

Nutritionally it's mainly a source of energy: 227 kcal per 100 g, 182 kcal per serving.

On the open Nutri-Score algorithm, ice cream gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 9.5 g per 100 g, against a daily reference of about 20 g.
• It's low in fiber, so add vegetables, greens or beans to the plate.
• One serving (cup, 80 g) has 16 g of sugar — 64% of the 25 g of free sugars the WHO suggests as an ideal daily limit.

How much movement is one serving?

One serving (cup, 80 g) is 182 kcal — roughly 59 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Ice Cream

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Chocolate ice cream — 80 g, 176 kcal: −1.6 g saturated fat.
• Cherry clafoutis — 120 g, 175 kcal: −4.7 g saturated fat.
• Sushki (dry bagels) — 50 g, 170 kcal: −7.5 g saturated fat, −14 g sugar.
• Mango sticky rice — 140 g, 181 kcal: −3.4 g saturated fat.