Snow cones, also known as shaved ice, are a popular summertime treat consisting of shaved ice topped with sweet flavored syrup. They provide a cooling, refreshing snack on a hot day. But can these sugary, icy treats also be a healthy option?
What are snow cones?
Snow cones are made by shaving ice off a large block to create a light, flaky, snow-like texture. The shaved ice is then topped with flavored syrups. Typical snow cone syrup flavors include cherry, blue raspberry, watermelon, strawberry, and more. The flavored syrup sweetens the ice and adds flavor. Snow cones are served in paper cones or cups.
Snow cones likely originated from other icy treats like sno-balls and snow cream. Sno-balls were made from crushed ice rather than shaved ice and didn’t have flavoring. Snow cream was made by mixing snow, milk, sugar, and vanilla. Adding flavored syrups to shaved ice became popular in the early 1900s.
The first known snow cone machines were hand-cranked devices patented in the 1920s. Motorized snow cone machines became more common in the 1930s. The treat increased in popularity through the mid-1900s and is now a quintessential summertime snack.
Are snow cones healthy?
Original snow cone syrups were made with large amounts of cane sugar, corn syrup, and artificial colors and flavors. This combination results in a treat that is high in sugar and low in nutrients. Excessive sugar intake is linked to obesity, diabetes, heart disease, and more. For this reason, traditional snow cones made with standard syrups cannot be considered a healthy treat.
However, there are ways to make snow cones more nutritious:
– Use natural sweeteners like honey, maple syrup, or fruit juice concentrates to flavor the ice. This reduces the amount of refined sugar.
– Try making your own syrups using real fruit purees or all-natural extract flavors. Commercial syrups often have artificial flavors and colors.
– Add in some healthy mix-ins like fresh fruit chunks, coconut flakes, nut butters, seeds, or cereal. This incorporates more fiber, protein, and nutrients.
– Choose vitamin-fortified snow cone syrups to add nutrients like vitamin C. Some companies make syrups designed specifically for nutrient-dense snow cones.
– Use healthier ice options like coconut water ice or fruit juice ice instead of plain water ice.
– Keep portion sizes reasonable to avoid excessive sugar and calorie intake. A 12 oz snow cone is plenty.
So while traditional snow cones made with standard syrups are more of a treat than a healthy snack, there are ways to give this summer favorite a nutritional upgrade.
Nutrition Information
Standard snow cones
Here is the nutrition information for a typical small snow cone made with 1/4 cup flavored syrup:
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Total Fat | 0 g |
| Sodium | 15 mg |
| Total Carbohydrate | 54 g |
| Sugar | 51 g |
| Protein | 0 g |
As you can see, a typical small snow cone is high in sugar (51g) and carbohydrates (54g) and provides minimal other nutrients. The American Heart Association recommends limiting added sugar intake to no more than 25g/day for women and 36g/day for men. Just one artificially flavored snow cone far exceeds this.
Healthier snow cone options
Here is the nutrition for a 12oz snow cone made with 1/4 cup homemade strawberry syrup and fresh strawberry chunks:
| Nutrient | Amount |
|---|---|
| Calories | 112 |
| Total Fat | 0 g |
| Sodium | 2 mg |
| Total Carbohydrate | 29 g |
| Sugar | 23 g |
| Fiber | 3 g |
| Protein | 1 g |
| Vitamin C | 45% DV |
By using fresh fruit and natural sweeteners, this snow cone has half the sugar, more fiber, vitamin C, and some protein. The portion provides 112 calories compared to 210 in a traditional snow cone, making it a lighter option.
Making your own syrups and adding healthy toppings allows you to boost the nutrition in snow cones significantly.
Health Benefits
Most people consume snow cones simply for enjoyment rather than health benefits. However, healthier snow cone options can provide some advantages:
1. Hydration
Staying hydrated is critical, especially in hot weather. The base of snow cones is shaved ice, which provides hydration. Making snow cone ice from beverages like coconut water or fruit juice rather than just water can enhance hydration even more.
2. Antioxidants
Many fruits that work great as snow cone syrups and toppings are rich in antioxidants. Antioxidants help fight cellular damage from free radicals and inflammation. Options high in antioxidants include berries, pomegranate, cherries, and citrus fruits.
3. Vitamin C
Fruits like oranges, strawberries, mango, guava, and grapefruit are all excellent sources of vitamin C. This important nutrient supports immune function and plays a role in collagen production. Homemade snow cone syrup incorporating fruit can provide a good dose of vitamin C.
4. Fiber
Traditional snow cones made with just flavored syrup contain zero fiber. Adding mixed berries, kiwi, pineapple, coconut, and other fruits adds fiber. Chia seeds, ground flaxseeds, and nuts can also boost the fiber. Fiber aids digestion and may help lower cholesterol and blood sugar levels.
5. Potassium
Many fruits are naturally high in potassium, including bananas, kiwi, cantaloupe, oranges, and pomegranate. Potassium supports heart health and muscle function. Using real fruit as syrup and toppings boosts the potassium versus plain flavored syrup.
6. Fullness
The water and fiber in snow cones made with real fruit can provide more satiety and fullness compared to drinking sugar-sweetened beverages. This may curb overeating at subsequent meals.
Making Healthy Snow Cones
Follow these tips to transform snow cones into a nutritious and refreshing treat:
Use natural sweeteners
Avoid corn syrup and artificial sweeteners. Opt for maple syrup, honey, coconut sugar, dates, stevia, monk fruit, or fruit juice concentrates to sweeten your snow cones naturally.
Make your own syrups
Making homemade syrups lets you control the ingredients. Puree fresh or frozen fruit into a syrup. You can also make easy syrup by dissolving sugar into fruit juice. Simmer to reduce to a syrup consistency.
Try antioxidant-rich fruits
Berry syrups made with strawberries, raspberries, blueberries, blackberries, or pomegranate pack a powerful antioxidant punch. Cherries and citrus fruits are also great options.
Add healthy toppings
Fresh fruit adds fiber, vitamins, minerals, and more nutrients. Some other healthy topping ideas include coconut flakes, cacao nibs, chia seeds, nuts, granola, and nut butters.
Boost nutrition with mix-ins
Stir in supplements like collagen peptides, whey protein powder, moringa powder, baobab powder, acai powder, or camu camu powder. Or add nutritional boosters like spinach, kale, or avocado.
Make ice with fruit juice or coconut water
For more nutrients and electrolytes, use juice, coconut water, tea, or even milk as the base for your ice instead of plain water.
Go easy on portions
Stick to a 12 ounce snow cone or less to keep sugar and calories in check. Giant portions undermine nutrition efforts.
Healthy Snow Cone Recipes
Here are some healthy snow cone recipes to try:
Cherry-Pom Antioxidant Snow Cone
– 1 cup pomegranate juice
– 1 cup pitted cherries
– 1 tbsp honey
– 1 cup plain Greek yogurt
– 1/4 cup pomegranate arils
– 1/4 cup granola
Puree pomegranate juice, cherries, and honey into a syrup. Drizzle over shaved ice. Top with a dollop of Greek yogurt, pomegranate arils, and granola.
Berry Protein Snow Cone
– 1 cup strawberries
– 1/2 cup raspberries
– 1 tsp maple syrup
– 1 scoop vanilla protein powder
– 1 tbsp chia seeds
– 1 tbsp almond butter
Blend berries, maple syrup, and protein powder into a syrup. Top shaved ice with syrup, chia seeds, and almond butter.
Piña Colada Snow Cone
– 1 cup pineapple chunks
– 1 banana
– 1/4 cup coconut milk
– 2 tbsp coconut flakes
– 1 tbsp shredded coconut
Blend pineapple, banana, and coconut milk into a syrup. Pour over coconut water ice. Top with coconut flakes and shredded coconut.
Green Machine Snow Cone
– 1 cup kale
– 1 cup spinach
– 1 chopped pear
– 1 tbsp maple syrup
– 1/4 cup blueberries
– 1 tbsp hemp seeds
Blend kale, spinach, pear, and maple syrup into green syrup. Top ice with syrup, blueberries, and hemp seeds.
Potential Downsides
While healthier snow cone options exist, it’s worth examining some potential downsides:
Sugar content
Even snow cones made with natural sweeteners and fruit contain sugar. Consuming too much added sugar can negatively impact health. Be mindful of portions to keep sugar in check.
Food safety
Using fresh fruits and perishable dairy products introduces food safety concerns. Ensure proper food handling and storage to prevent bacteria growth. Only use pasteurized dairy products.
Not a balanced meal
Snow cones are not a complete, balanced meal. Even healthier versions provide limited protein and healthy fats. Snow cones should be enjoyed alongside a nutritious diet, not in place of complete meals.
Potential choking hazard
For young kids, crunchy toppings may pose a choking risk. Take care to modify snow cones to avoid hazards for children.
Temperature extremes
Very icy snow cones may cause “ice cream headaches.” And diabetic individuals may experience dysregulation from high-sugar options. As with any food, moderation is key.
The Bottom Line
Traditional snow cones made with artificial syrups offer little nutrition and are high in added sugars. However, some easy modifications can transform snow cones into a more nutritious frozen treat. Using natural sweeteners, fresh fruit, and healthy toppings gives snow cones fiber, vitamins, antioxidants, and more. Just be mindful of portion sizes and don’t rely on snow cones to provide complete nutrition. With balance, creativity, and moderation, snow cones can be an enjoyable healthier seasonal snack.
