Dilly bars are not considered a healthy food choice. As a frozen dessert made with ice cream coated in chocolate, Dilly bars are high in calories, fat, and added sugar. They lack beneficial nutrients and do not provide much nutritional value. While okay for an occasional treat, Dilly bars and other ice cream novelties should be consumed in moderation as part of an overall balanced diet.
Nutritional Content of Dilly Bars
Dilly bars contain the following nutrients per 70 gram bar (values are approximate) (1):
|Total Fat||13 g|
|Saturated Fat||8 g|
|Trans Fat||0.5 g|
|Total Carbohydrates||33 g|
|Dietary Fiber||0 g|
|Total Sugars||27 g|
|Vitamin A||2% DV|
|Vitamin C||0% DV|
As you can see, Dilly bars are high in calories, fat, and sugar compared to other nutrients. They contain 250 calories per bar, which is a significant amount for such a small frozen treat.
The majority of the calories come from fat (13 grams total) and carbohydrates (33 grams total). 8 grams of the fat is saturated fat, which is 40% of the daily recommended limit for saturated fat. There is also 0.5 grams of trans fat per bar.
The carbohydrates are almost entirely from sugar (27 grams total). This represents over half of the recommended daily limit for added sugars (50 grams). Dilly bars lack fiber and protein, containing 0 grams of fiber and only 3 grams of protein.
Dilly bars also contain a small amount of calcium (8% DV), but are lacking in other vitamins and minerals. They provide almost no nutritional value beyond calories and fat.
Are the Ingredients Healthy?
In addition to the high amounts of fat and sugar, the ingredients that make up Dilly bars are not the most healthful:
– Ice cream – Made with cream, milk, sugar, and stabilizers like guar gum and carrageenan. Provides calories, fat, and some calcium, but minimal complete nutrition. High in saturated fat.
– Chocolate coating – Made from sugar, cocoa butter, chocolate liquor, milk fat, lecithin, and vanillin. Adds more sugar, fat, and calories. Contains antioxidants from cocoa, but in small amounts.
– Palm oil – Added to the chocolate coating for smooth texture. High in saturated fat. Associated with deforestation and habitat destruction for certain palm species.
– Artificial flavors – Used to enhance taste. May contain chemical additives.
Overall, a Dilly bar contains very few whole, nutrient-dense ingredients. The main components – ice cream and chocolate coating – provide plenty of calories, but limited nutritional benefits. There are healthier dessert choices available.
Are Dilly Bars Part of a Healthy Diet?
The Dietary Guidelines for Americans provides recommendations for a healthy, balanced diet (2). How do Dilly bars fit into these guidelines?
– Limits on Calories from Added Sugars – The guidelines recommend limiting calories from added sugars to less than 10% of total daily calories. One Dilly bar contains 27g total sugars, which is around 108 calories from sugar alone. This is 5-10% of a typical adult’s daily calorie needs from just one frozen bar. Most Americans far exceed the recommended limit on added sugars.
– Limits on Saturated Fat – The guidelines recommend limiting saturated fat to less than 10% of daily calories. With 8g saturated fat per bar, Dilly bars contribute significant saturated fat without providing much nutritional benefit.
– Focus on Whole, Nutrient-Dense Foods – The guidelines emphasize eating more vegetables, fruits, whole grains, low-fat dairy, lean protein, and healthy fats like nuts and olive oil. Dilly bars and other desserts are not nutrient-dense and can crowd these healthier foods out of the diet.
– Room for Occasional Treats – The guidelines allow room for limited calories from treats like sweets, desserts, and sugar-sweetened beverages. Dilly bars can fit into a healthy diet in small amounts on occasion, but should not be a daily habit.
Overall, while Dilly bars can be worked into a healthy diet in moderation, they are considered more of a treat than a nutritious food choice. Focusing your diet on whole, nutrient-dense foods as outlined in the Dietary Guidelines is the best way to get balanced nutrition.
Health Risks of Too Many Dilly Bars
Consistently consuming Dilly bars and other high-fat, high-sugar frozen desserts can negatively impact your health over time. Potential health risks include:
– Weight gain – Dilly bars are high in calories but low in nutrients and fiber. Overconsumption can easily lead to excess calorie intake and weight gain over time.
– Increased blood sugars and diabetes risk – The large amounts of sugar and refined carbohydrates in Dilly bars can spike blood sugar levels and insulin response. This pattern over time is linked to insulin resistance and higher risk of type 2 diabetes.
– Higher cholesterol and heart disease risk – The saturated fat in Dilly bars raises LDL (bad) cholesterol levels, increasing risk for atherosclerosis, heart attack, and stroke.
– Nutritional deficiencies – Relying too much on Dilly bars for calories can lead to deficiencies in healthy fats, vitamins, minerals, and phytonutrients found abundantly in whole foods like fruits, vegetables, and whole grains.
– Cell damage from too much added sugar – Excess added sugars in the bloodstream react with proteins forming compounds that can damage blood vessels and cells throughout the body.
– Other conditions – Obesity, fatty liver disease, kidney disease, digestive issues, poor skin health, and cavity formation have also been associated with overconsumption of added sugars and poor diet quality.
To avoid negative health effects, consume Dilly bars only occasionally in small serving sizes as part of an overall nutrient-dense diet, not as a dietary staple. Moderation is key.
Healthier Dessert Alternatives to Dilly Bars
If you have a sweet tooth, there are healthier dessert options than Dilly bars that still satisfy a craving for something sweet:
– Fresh fruit – Pieces of fresh fruit like berries, mango, pineapple, or banana provide natural sweetness along with fiber, vitamins, antioxidants, and more. Avoid heavy cream or sugary toppings.
– Frozen yogurt – Look for varieties lower in sugar, with live cultures for probiotics. Top with fruit instead of candy or syrups.
– Sorbet – Made from fruit puree and sugar. Lower in fat than ice cream but still sweet. Look for versions without added sugars.
– Dark chocolate – Contains antioxidants like polyphenols and some minerals like iron. Choose dark chocolate with higher cocoa content and less added sugar. Eat a 1-2 ounce portion.
– Baked goods using whole grains, nuts, dried fruit – Things like oatmeal cookies, bran muffins, or fruit crumbles. Watch portion sizes as the calories add up fast.
– Frozen fruit bars – Made from pureed fruit and/or fruit juice. Low in fat and calories but provide nutrients from the fruit.
– Homemade pudding or custard – Make using milk, eggs, pureed fruit, and a small amount of sugar or other sweetener like honey, maple syrup, or vanilla extract.
These provide a sweet treat while also adding beneficial nutrition to your diet as long as portion sizes are kept reasonable.
The Bottom Line
Dilly bars should be considered an occasional indulgence rather than a health food. The high amounts of calories, sugar, and fat make them more of a treat than a nutritious choice. While it’s fine to eat them occasionally in moderation, relying on Dilly bars and similar frozen desserts to satisfy sugar cravings can lead to nutritional deficiencies, weight gain, and increased chronic disease risk if consumed in excess. Focus your diet on whole foods like produce, lean proteins, low-fat dairy, and whole grains for the best nutrition profile. Save the Dilly bars for a special dessert that you can truly savor.