A McDonald’s Eminem McFlurry is a popular ice cream treat offered by the fast food chain McDonald’s. It features vanilla soft serve ice cream blended with M&M’s candy pieces and drizzled with Eminem’s chocolate shell topping. But how many calories are actually in one of these creamy desserts?
The Nutrition Facts
According to the McDonald’s nutrition information, a small Eminem McFlurry contains:
- Calories: 550
- Total Fat: 18g
- Saturated Fat: 11g
- Trans Fat: 0g
- Cholesterol: 60mg
- Sodium: 180mg
- Total Carbohydrates: 80g
- Dietary Fiber: 2g
- Sugars: 65g
- Protein: 9g
So a small Eminem McFlurry from McDonald’s contains 550 calories. However, there are also larger sizes available with more calories:
- Medium: 800 calories
- Large: 1040 calories
Calorie and Macronutrient Breakdown
Let’s break these nutrition facts down further to see where those 550 calories come from in a small Eminem McFlurry:
Fat
There is a total of 18g of fat. Fat provides 9 calories per gram, so 18g of fat equals 162 calories from fat.
Carbohydrates
There are 80g total carbohydrates. Carbs provide 4 calories per gram, so 80g equals 320 calories from carbs.
Protein
With 9g of protein, and protein also providing 4 calories per gram, the protein content provides 36 calories.
Alcohol
There is no alcohol in this dessert treat, so 0 calories from alcohol.
Conclusion
In total:
- Fat: 162 calories
- Carbs: 320 calories
- Protein: 36 calories
- Alcohol: 0 calories
- Total Calories: 550
So we can see the majority of calories in a McDonald’s Eminem McFlurry comes from carbohydrates, followed by fat, then protein.
Major Nutrients
Now let’s take a more in-depth look at the major nutrients in an Eminem McFlurry – fat, carbs, and protein:
Fat
There are 18g of total fat in a small Eminem McFlurry. The daily recommended limit for fat intake is between 20-35% of total calories.
For a 2000 calorie diet, this would equal between 44-78g of fat. So at 18g of fat, the Eminem McFlurry provides a significant amount of fat in one serving.
It’s also high in saturated fat at 11g. The American Heart Association recommends limiting saturated fat to no more than 13g per day on a 2000 calorie diet. So this one dessert provides nearly an entire day’s worth of recommended saturated fat!
Carbohydrates
With 80g of carbs, an Eminem McFlurry also provides a hefty dose of carbohydrates. The daily recommended intake of carbs is between 225-325g.
For a 2000 calorie diet, this equals about 45-65% of total calories, or 900-1300 calories from carbs. So at 320 calories of carbs, this dessert delivers almost a third of the maximum daily carbs in just one serving.
It’s also high in sugar at 65g. The American Heart Association recommends limiting added sugar to no more than 25g per day for women and 36g for men. So the Eminem McFlurry exceeds the daily limit significantly.
Protein
With 9g of protein, the Eminem McFlurry provides a moderate amount in one serving. The recommended daily intake of protein is 46-56g for the average adult.
Most people can sufficiently meet their protein needs through their normal daily diet without needing protein supplementation from desserts. But the 9g contributes slightly to overall daily protein requirements.
Micronutrients
When it comes to micronutrients like vitamins and minerals, the Eminem McFlurry is lacking in nutritional value. Ice cream tends to be lower in micronutrients, as the sugars and fats crowd out vitamins and minerals.
There are trace amounts of potassium and calcium, but not enough to contribute significantly to the recommended daily amount of these and other micronutrients. Essentially, the Eminem McFlurry is a source of empty calories and added sugar rather than essential vitamins and minerals.
Calorie Density
Calorie density looks at the number of calories in a given weight of food. Knowing the calorie density can help with portion control and overeating.
Foods with higher calorie density provide more calories in a smaller amount of food. Lower density foods provide fewer calories per gram.
For the small Eminem McFlurry weighing 12.6 oz (356g), the calorie density is:
550 calories ÷ 356g = 1.5 calories per gram
This is considered a high-calorie density food. Low density foods are less than 1.5 calories per gram, while high density foods exceed 4 calories per gram.
So the Eminem McFlurry packs a lot of calories into a small amount of food. You need to eat a relatively large portion to get 550 calories of a low density food like fruits or vegetables.
Daily Calorie Needs
To evaluate how the 550 calories in a small Eminem McFlurry fits into your daily calorie needs:
Women
The estimated average daily calorie needs for women are:
- Sedentary (little exercise): 1,600 – 2,000 calories
- Moderately Active (light exercise 3-5 days/week): 2,000 – 2,200 calories
- Active (exercise 6-7 days/week): 2,400 calories
So the 550 calories in one small Eminem McFlurry provides about 28% of an average sedentary woman’s calorie needs for the whole day. For an active woman, it provides almost 23% of her daily calories.
Men
For men, the estimated daily calorie needs are:
- Sedentary: 2,000 – 2,600 calories
- Moderately Active: 2,600 – 2,800 calories
- Active: 3,000 calories
The 550 calories in a small Eminem McFlurry makes up about 22% of a sedentary man’s daily calories. For an active man it’s about 18% of his daily calorie needs.
Children
For children, the 550 calories in a small Eminem McFlurry provides:
- Ages 4-8: About 28% of daily calories
- Ages 9-13: About 22% of daily calories
- Ages 14-18: About 18% of daily calories
Since calorie needs decrease with age, the 550 calorie dessert makes up a larger percentage of a younger child’s recommended daily intake compared to an older teen.
Weight Gain
Consuming foods with more calories than your body burns on a regular basis can lead to weight gain over time. To burn off the 550 calories from a small McDonald’s Eminem McFlurry:
- A 125 pound (57kg) person would need to walk for about 2 hours
- A 155 pound (70kg) person would need to walk for 2 hours and 20 minutes
- A 185 pound (84 kg) person would need to walk for 2 hours and 40 minutes
This gives a sense of how long it would take to burn off the calories from this one dessert through an activity like brisk walking. Habitually consuming more calories than you burn can lead to gradual weight gain.
Blood Sugar Impact
The 80g of carbohydrates and 65g of sugar in an Eminem McFlurry can significantly impact blood sugar levels.
The spike in blood sugar from this dessert can be concerning for people with diabetes or prediabetes. Even in healthy people, large rapid rises in blood sugar from high carb desserts can lead to energy crashes later when blood sugar drops.
Ideally, the carbohydrates you consume should come mainly from nutritious whole food sources like vegetables, fruits, whole grains, legumes and low fat dairy. Limiting added sugars is also important for controlling blood sugar spikes.
Satiety
How filling a food keeps you feeling satisfied and prevents overeating later is referred to as satiety. Foods that score lower on the satiety index may encourage overeating in the short term.
Ice cream tends to have a lower satiety index, as the calories come in semi-liquid form and the sugar content leads to faster absorption. Protein, fiber and complex carbs promote greater satiety.
The 9g of protein in an Eminem McFlurry provides some satiety value. But the minimal fiber and liquid nature of this dessert means it’s likely to promote hunger again soon after eating it.
Ingredients
Here is the full ingredient list for a McDonald’s Eminem McFlurry:
Ice Cream: Milk, Sugar, Cream, Nonfat Milk Solids, Corn Syrup, Whey, Mono- and Diglycerides, Guar Gum, Dextrose, Sodium Citrate, Artificial Vanilla Flavor, Sodium Phosphate, Carrageenan, Disodium Phosphate, Cellulose Gel, Cellulose Gum, Vitamin A Palmitate.
Eminem’s Chocolate Shell: Sugar, Chocolate Liquor, Cocoa Butter, Nonfat Milk, Soy Lecithin, Natural Flavor.
M&M’s Candies: Milk Chocolate (Sugar, Chocolate, Skim Milk, Cocoa Butter, Lactose, Milkfat, Soy Lecithin, Salt, Artificial Flavor), Sugar, Cornstarch, Less than 1% – Corn Syrup, Dextrin, Color Added, Yellow 5, Red 40, Soy Lecithin, Blue 1.
So although it tastes decadent, we can see the primary ingredients are sugar, along with other refined carbohydrates like corn syrup. The saturated fat and lack of fiber also contribute to its low nutritional value.
Comparison to Other Desserts
To put the 550 calories in a small Eminem McFlurry into context, here’s how it compares to some other popular desserts:
| Dessert | Serving Size | Calories |
|---|---|---|
| Eminem McFlurry (small) | 12.6 oz (356g) | 550 |
| Apple Pie (1 slice) | 1/6 of 8″ pie (133g) | 410 |
| Chocolate Chip Cookie (1 medium) | 2″ diameter (30g) | 140 |
| Chocolate Cake with Fudge Icing (1 slice) | 1/12 of 15″ cake (80g) | 440 |
| Vanilla Ice Cream (1 scoop) | 1⁄2 cup (72g) | 137 |
So we can see the McDonald’s Eminem McFlurry contains significantly more calories than having a single modest slice of cake or a couple of cookies. But less than eating a whole slice of pie.
Compared to plain ice cream, the McFlurry also delivers far more calories due to all the candy mix-ins and chocolate drizzle.
Healthier Swaps
For a lower calorie ice cream treat, consider these healthier swaps:
- Have a kid-size cone with 1 scoop of soft serve instead
- Choose a plain sundae with light ice cream and easy on the toppings
- Create a fruit parfait with Greek yogurt and fresh berries
- Blend up a fresh fruit smoothie with lowfat milk or yogurt
Cost
At the time of writing in October 2023, the price of a small Eminem McFlurry at McDonald’s is:
- Small: $2.79
- Medium: $3.29
- Large: $3.79
Given the small size provides 550 calories, that equals about $0.51 per 100 calories. This compares reasonably to other snack options when eating out.
However, preparing a healthy snack at home can cost a fraction of eating out. For example, a peanut butter and banana sandwich on whole wheat bread provides about the same 550 calories for under $0.50 per sandwich!
Environmental Impact
Beyond just nutrition and calories, it’s worth considering the environmental impact of our food choices. Animal products like dairy tend to have a higher environmental impact.
Production of dairy for ice cream produces more greenhouse gas emissions compared to plant-based foods. There is also packaging waste associated with purchasing an Eminem McFlurry.
Choosing plant-based dessert options when you can, or enjoying sweet treats in moderation, can help reduce your personal environmental footprint.
Conclusion
A McDonald’s Eminem McFlurry packs a lot of calories, sugar, and saturated fat into one tempting treat. Just a small size contains 550 calories, 80g of carbs, and 18g of fat.
It provides nearly a full day’s worth of added sugar and saturated fat for most people. This popular dessert can easily make up 20-30% of someone’s total daily calorie needs in just one serving.
Consumption of desserts high in added sugar and refined carbs should be occasional and in moderation. Being mindful of portion sizes of treats like an Eminem McFlurry is key.
There are also healthier lower calorie alternatives to provide satisfaction for your sweet tooth without overdoing empty calories and added sugars.
