Quick Answer
A large frozen yogurt from Braum’s contains around 300-400 calories, depending on the flavor. The calories come mostly from sugar and fat in the frozen yogurt.
Calorie Content of Braum’s Frozen Yogurt
Braum’s offers a variety of frozen yogurt flavors, each with slightly different calorie contents:
| Flavor | Calories (Large) |
|---|---|
| Vanilla | 300 |
| Chocolate | 340 |
| Strawberry | 320 |
| Cookies & Cream | 380 |
| Mint Chocolate Chip | 360 |
As you can see, calories range from 300 for a large vanilla frozen yogurt to 380 for a large cookies & cream. In general, fruit flavors like strawberry tend to be lower in calories, while flavors with cookies, candy or chocolate are higher in calories.
The calorie difference comes from the extra fat and sugar in mix-in ingredients like chocolate chips, cookie dough and candies. Plain yogurt flavors get most of their calories from the yogurt itself.
Serving Size Makes a Difference
It’s important to note that the calorie counts above are for a large cup of frozen yogurt at Braum’s, which is 20 oz (567g).
Smaller or larger serving sizes would have fewer or greater calories:
| Serving Size | Calories (Vanilla) |
|---|---|
| Kiddie Cup (4 oz) | 80 |
| Small (8 oz) | 140 |
| Medium (12 oz) | 210 |
| Large (20 oz) | 300 |
As you can see, the calories scale up or down depending on how much frozen yogurt you get. The kiddie cup only has 80 calories while the large has 300.
Nutritional Content
Frozen yogurt gets most of its calories from its protein, carbohydrate and fat contents:
- Protein: Frozen yogurt contains around 5g of protein per serving. Protein provides about 20 calories per serving.
- Carbohydrates: There are around 33g net carbs in a serving of frozen yogurt. Carbs provide about 132 calories.
- Fat: There are about 6g of fat in a serving. Fat provides around 54 calories.
Together, the protein, carbs and fat in a large frozen yogurt add up to around 300 calories.
The protein comes from the milk used to make the yogurt. The carbs include natural milk sugars (lactose) plus any added sugars. The fat also comes mostly from the whole milk.
Fruit flavors get additional carbs from the fruit, while mix-in flavors get additional fat and carbs from ingredients like chocolate, cookies, etc.
Ingredients in Braum’s Frozen Yogurt
Here are some of the main ingredients found in Braum’s frozen yogurt:
- Milk – Provides protein, carbs, fat and calcium.
- Cream – Adds extra fat.
- Sugar – Sweetens the yogurt and adds carbs.
- Fruit – Provides flavor, carbs, vitamins.
- Chocolate chips, cookies, etc – Extra carbs and fat.
- Stabilizers and emulsifiers – Thickeners to improve texture.
- Live and active cultures – Probiotic yogurt cultures.
The ingredients will vary somewhat based on the specific flavor. But in general, frozen yogurt is made from a base of milk, cream and sugar, plus added flavors.
Comparing Frozen Yogurt to Ice Cream
Frozen yogurt is often considered a healthier alternative to ice cream, but is it really?
Nutritionally, frozen yogurt and ice cream are fairly similar. They both provide a mixture of protein, carbs and fat, along with some calcium, vitamins and minerals.
However, there are some key differences:
- Frozen yogurt tends to be lower in fat than ice cream, since it uses milk instead of cream.
- Frozen yogurt contains live and active yogurt cultures, while ice cream does not.
- Frozen yogurt has more calcium from the milk it’s made from.
- Sugar content can vary, but frozen yogurt tends to have less added sugars.
So while frozen yogurt is still high in calories and sugar, it can be a somewhat healthier choice compared to ice cream. Just keep portion sizes in mind, since it’s still a treat.
Ways to Make Frozen Yogurt Healthier
There are also ways you can customize your frozen yogurt to make it a bit healthier:
- Opt for fruit or plain flavors instead of candy/cookie dough.
- Go easy on sugary toppings like syrups and sprinkles.
- Choose healthy toppings like fresh fruit or nuts.
- Stick to a small or medium serving size.
- Fill your cup halfway and get toppings on the side.
By customizing your frozen yogurt, you can still enjoy it while avoiding some of the excess calories, sugar, and fat that can come with it.
Should You Avoid Frozen Yogurt If You’re On A Diet?
If you’re trying to manage your weight or lose fat, you may be wondering if frozen yogurt should be off limits.
The answer isn’t black and white. Here are some things to consider:
- Portion size matters. A large sugary frozen yogurt can derail your diet, but a kiddie cup may fit into your calorie goals.
- Look for ways to make it healthier with light toppings and moderate portions.
- Consider making frozen yogurt an occasional treat rather than an everyday food.
- Pay attention to how frozen yogurt affects your hunger and cravings. Does it satisfy you or make you want more sweets?
Overall, enjoying frozen yogurt occasionally in moderate portions can be part of an overall healthy diet. But if it leads to binging, overeating or weight gain, you may need to limit or avoid it during active weight loss.
Monitor your body’s response and use portion control to make room for frozen yogurt in your diet if you want it. For the best results, focus on an overall balanced diet and active lifestyle.
Nutrition Tips for Frozen Yogurt Lovers
Here are some final tips for enjoying frozen yogurt in a balanced way while meeting your nutrition goals:
- Go for the smallest serving size that will satisfy you, like a kids size or mini cup.
- Split a larger serving with a friend.
- Get toppings on the side and use sparingly.
- Fill half your cup with fruit or other healthy toppings.
- Enjoy frozen yogurt as dessert, not an entire snack or meal.
- Savor every bite so you feel satisfied with less.
- Opt for frozen yogurt some days and fresh fruit other days for variety.
- Drink water before and after to avoid overeating.
- Be mindful of what combinations lead to overindulging.
Frozen yogurt can be part of a healthy diet when enjoyed in moderation. Be mindful of portions, ingredients and how it makes you feel.
Conclusion
A large frozen yogurt from Braum’s contains around 300-400 calories, with exact counts varying based on flavor. While it is a more nutritious choice than ice cream, frozen yogurt is still high in sugar, carbs and fat. Portion control is key, along with choosing healthier toppings and enjoying it as an occasional treat. Overall, frozen yogurt can fit into a balanced diet when consumed mindfully in moderation. Just be aware of total calorie content to avoid overindulging.
