How many calories are in a cup of menchies frozen yogurt?

Menchie’s frozen yogurt is a popular frozen dessert chain that allows customers to serve themselves from a variety of yogurt flavors and toppings. With so many flavors and topping options available, the calories in a cup of Menchie’s frozen yogurt can vary significantly based on the specific choices made.

Quick Answer

On average, there are around 250-400 calories in a cup of Menchie’s original frozen yogurt, depending on the exact flavor and size of the cup. With toppings added, the calories can range from 300-600+ per cup.

Calories in Menchie’s Original Frozen Yogurt

Menchie’s offers freezers full of original frozen yogurt flavors that customers can serve themselves. The calorie content of these original flavors varies somewhat depending on the specific flavor.

Here are the approximate calories for a 5.5 oz cup of some of Menchie’s original frozen yogurt flavors:

Menchie’s Flavor Calories (5.5 oz)
Vanilla 250
Chocolate 260
Cake Batter 270
Mint Chocolate Chip 280
Cookies and Cream 300
Pomegranate Raspberry 260
Mango 260

As you can see, a 5.5 oz cup, which is a standard small size at Menchie’s, ranges from about 250-300 calories for most original flavors.

Bigger Cup Sizes

The calorie content will go up if you get a larger cup size at Menchie’s. Here are the approximate calories for some of the larger cup sizes:

  • Regular (10 oz): 400-500 calories
  • Large (14 oz): 500-600 calories
  • Extra Large (18 oz): 600-700 calories

Low-fat and Non-fat Flavors

Menchie’s also offers some low-fat and non-fat frozen yogurt options. These flavors have a bit lower calorie content since they contain less fat and sugar. Here are the approx calories for some low-fat/non-fat options in a 5.5 oz cup:

  • Non-fat vanilla: 210 calories
  • Non-fat chocolate: 220 calories
  • Non-fat cake batter: 230 calories
  • Non-fat pomegranate raspberry: 210 calories
  • Low-fat cookies and cream: 250 calories

So the low-fat and non-fat varieties save about 50 calories per 5.5 oz cup compared to the regular versions.

Calories with Toppings

One of the best parts of Menchie’s is getting to load up your froyo with fun toppings like fruits, candies, cookies, nuts, and sauces. But these toppings can add significant calories to your frozen yogurt cup.

Some common Menchie’s toppings and their calorie counts:

Topping Calories (2 oz serving)
Hot fudge 200
Strawberries 50
M&Ms 300
Oreo pieces 140
Almonds 170
Coconut 150
Cheesecake bites 220

It’s easy to add 2-4 oz of toppings to a yogurt cup without thinking about it too much. But those extra toppings can tack on 200-400+ calories to your froyo easily.

Lighter Topping Choices

To keep your Menchie’s treat a little lighter, go easy on high-calorie toppings like hot fudge, candies, cheesecake, etc. Choose more fresh fruit, like strawberries, blueberries, kiwi, pineapple, or mandarin oranges. You can also opt for lower-calorie crunchies like graham cracker pieces, cereal, or low-fat granola.

Factors Affecting Calories

When determining the calories in Menchie’s frozen yogurt, here are some of the key factors to consider:

  • Flavor – Some flavors like vanilla and fruit flavors are lower in calories than chocolate, cake batter, and cookie-based flavors.
  • Fat content – Non-fat and low-fat varieties contain 50 or more fewer calories per serving than regular.
  • Cup size – The bigger the cup, the more calories it will contain.
  • Toppings – Lots of high-calorie toppings like hot fudge and candy can add significant calories.
  • Mix-ins – Mixing in cookies, cake pieces, etc also increases calorie content.

Being mindful of these factors and making some swaps for lower-calorie items can help keep the calories in a reasonable range while still enjoying the yummy flavors.

Nutritional Information

In addition to calories, Menchie’s frozen yogurt contains a range of other nutrients:

  • Protein – Around 5-7g per serving
  • Fat – Usually 5-10g, depending on flavor and fat content
  • Carbs – Around 30-50g from naturally occurring sugars in the milk/yogurt
  • Calcium – 15-20% Daily Value
  • Live and active cultures – Beneficial probiotics

The protein, calcium, and probiotics in Menchie’s frozen yogurt provide some valuable nutritional components. However, the high sugar content should be considered if watching total calories for the day.

Low-Calorie Menu Options

If wanting to really limit calories, Menchie’s does offer some other lower-calorie menu options besides plain yogurt with light toppings. These include:

  • Frozen yogurt salad – yogurt with fresh fruit and limited toppings
  • Frozen yogurt parfait – layers of yogurt and light toppings
  • Fresh fruit smoothies
  • Fresh fruit bowls

Choosing one of these lighter menu items can keep calories under 400 in many cases.

Weight Loss Considerations

Menchie’s frozen yogurt can be incorporated into a weight loss diet in moderation. Here are some tips for enjoying Menchie’s while trying to lose weight:

  • Get a small or regular cup instead of large or extra large
  • Choose lower calorie fruit and yogurt flavors
  • Load up on fresh fruits and limit high-calorie toppings
  • Mix in some protein-rich nuts or granola for staying power
  • Avoid adding cookies, cake pieces, etc as mix-ins
  • Pair with a balanced meal, don’t just eat frozen yogurt alone
  • Enjoy as an occasional treat, not an everyday indulgence

With smart choices and portion control, Menchie’s can be a guilt-free treat for dieters in moderation. But it’s still easy to overdo the calories, sugar, fat, and weight gain potential if not careful.

Calorie Cutting Tips

Here are some specific tips for ordering and customizing your Menchie’s frozen yogurt to cut back on the calories:

Choose Non-Fat or Low-Fat Yogurt

Getting non-fat or low-fat yogurt can slash 50+ calories off your order right away. The flavor won’t be compromised either.

Stick to Smaller Cup Sizes

Large and extra large cups can pack 500-700+ calories. A small or regular is plenty satisfying for most people.

Load Up on Fruits and Veggies

Fruits like strawberries, blueberries, kiwi, and mango make fresh, lower calorie toppings. Certain veggies like cucumber and carrot add crunch too.

Limit Calorie-Dense Toppings

Go easy on hot fudge, buttery sauces, chocolate chips, cheesecake bites, etc. These add lots of extra calories fast.

Choose Crunchies Over Cookies or Candy

Granola, cereal, graham crackers and similar crunchy toppings are lower in calories than heavy cookie pieces, chocolate candies, etc.

Skip the Flavored Syrups

Sweet flavored syrups like caramel, white chocolate, or strawberry provide extra sugar and calories you don’t need.

Easy on the Nuts

While nuts provide protein and healthy fats, they’re very calorie dense. Sprinkle lightly rather than pouring on heaping helpings.

Hold the Added Mix-Ins

Cookies, brownies, cake and other baked good mix-ins quickly drive up the calorie count. Best to avoid.

Ask for Samples

Not sure which yogurt and topping combo is lowest calorie? Ask for a few small samples to help decide.

Halve your Toppings

Pile toppings on just half your yogurt cup. You still get the flavor and texture without overdoing the calories.

Drink Water

Pair your froyo treat with a bottle of water instead of fruit juice, soda or other high-calorie drinks.

High Protein Options

Adding more protein to your Menchie’s froyo can help keep you full and satisfied while also slowing down sugar absorption. Here are some high protein topping ideas:

  • Nuts – almonds, walnuts, pecans, peanuts
  • Nut butter – almond, peanut, cashew
  • Chia seeds
  • Hemp hearts
  • Low-fat granola
  • Soy crisps
  • Protein powder – whey, plant-based

Choose a couple of these protein-packed options to help balance out the carbs and sugar in the yogurt itself.

Satisfying Low-Calorie Combos

It’s certainly possible to keep Menchie’s frozen yogurt under 400 calories with the right combination of yogurt, toppings and smart portion sizes. Here are some examples of satisfying low-cal treats you can enjoy at Menchie’s for under 400 calories:

The Tropical Treat

  • Non-fat mango yogurt
  • Pineapple chunks
  • Kiwi slices
  • Toasted coconut

Total: ~350 calories

Berries and Cream

  • Non-fat vanilla yogurt
  • Fresh strawberries
  • Blueberries
  • Graham cracker pieces

Total: ~325 calories

Mint Choco Chip

  • Low-fat mint chocolate chip yogurt
  • Banana slices
  • Dark chocolate chips
  • Slivered almonds

Total: ~375 calories

Cookie Crumble

  • Non-fat cookies and cream yogurt
  • Graham cracker crumbs
  • Chopped pecans
  • Mini chocolate chips

Total: ~350 calories

With a bit of creativity and smart substitutions, you can keep Menchie’s as a guilt-free, waistline-friendly treat!


Menchie’s frozen yogurt can certainly be enjoyed as part of a healthy lifestyle when ordered wisely. Stick to small cup sizes, focus on fresh fruit toppings, and limit heavy sauces, candies, and baked goods. Choosing non-fat or low-fat yogurt flavors can also reduce the calorie count by 50 or more per serving.

While it’s easy to create a 700+ calorie froyo treat at Menchie’s, most people can enjoy a satisfying, delicious cup for 300-400 calories with the right combination. Just be mindful of your portions and toppings whenever visiting your local Menchie’s!

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