Dairy Queen is a popular fast food chain known for its soft serve ice cream treats. However, many of the menu items at Dairy Queen are high in added sugars. For people watching their sugar intake, knowing the best low sugar options at Dairy Queen can help them still enjoy treats without going overboard on sugar. This article will provide a comprehensive overview of the Dairy Queen menu to determine which items contain the least amount of added sugars.
Understanding Added Sugars on Nutrition Labels
When examining the sugar content of foods and beverages, it’s important to look at added sugars rather than just total sugars. Added sugars refer to any sugars that are added during processing or preparation and do not naturally occur in the food. Examples of added sugars include white and brown sugar, corn syrup, high fructose corn syrup, honey, and maple syrup.[1]
The nutrition labels on packaged foods now list added sugars as a separate item underneath total sugars. For restaurant foods like those at Dairy Queen that don’t come with nutrition labels, the only indication of added sugars is the ingredients list. High fructose corn syrup, sucrose, corn syrup, and other added sweeteners in the first few ingredients suggest the item is high in added sugars.[2]
The Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of daily calories, which is about 12 teaspoons or 48 grams for a 2000 calorie diet.[3] Consuming too many added sugars is linked to obesity, heart disease, diabetes, and other health problems.[4] Identifying Dairy Queen menu items lowest in added sugars makes it easier to enjoy the occasional treat without going over the recommended limits.
Dairy Queen Blizzard Treats
One of Dairy Queen’s signature items is the Blizzard, a thick milkshake-like frozen dessert. Blizzards are made by blending soft serve with mix-ins like cookies, candy, and fruit. With their richness and thick texture, Blizzards are a popular guilty pleasure. However, some Blizzard flavors contain significant amounts of added sugars.
According to Dairy Queen’s website nutrition data, here are some of the Blizzards with the lowest amount of sugar per serving:[5]
Small Size Blizzards
| Blizzard Flavor | Added Sugars |
| M&M’s Minis | 54g |
| Oreo Cookies & Cream | 53g |
| Snickers | 50g |
Mini Size Blizzards
| Blizzard Flavor | Added Sugars |
| M&M’s | 23g |
| Oreo Cookies & Cream | 24g |
| Reese’s Peanut Butter Cups | 24g |
The mini size Blizzard options have roughly half the added sugar compared to the small size. Opting for mini Blizzards or splitting a small one can help reduce sugar intake. However, even the mini Blizzards contain almost 25g of added sugar, which is half the daily recommendation.
Dairy Queen Cakes and Novelty Treats
In addition to Blizzards, Dairy Queen is known for its ice cream cakes as well as novelty frozen treats. Here are some of the lowest sugar options in these categories:[5]
Ice Cream Cakes
| Cake Flavor | Added Sugars per Slice |
| Chocolate Chip Cookie Dough | 11g |
| Oreo Cookies & Cream | 14g |
| Strawberry | 13g |
Novelty Treats
| Treat | Added Sugars |
| Dilly Bar | 17g |
| Orange Dreamsicle Dilly Bar | 16g |
| Misty Slush | 38g |
The novelty frozen treats have fewer added sugars than Blizzards, with the Dilly Bar coming in lowest. The ice cream cakes are also lower sugar dessert options containing about 14g sugar per slice on average.
Dairy Queen Hot Drinks
Dairy Queen also offers a variety of coffee drinks and hot chocolates. Here are some of the lowest sugar beverage options:[5]
| Beverage | Added Sugars |
| Small Hot Chocolate | 25g |
| Small Mocha | 23g |
| Small Caramel Latte | 23g |
| Small White Chocolate Mocha | 23g |
The small hot chocolate has the least added sugar compared to the other specialty coffee drinks. Opting for a small size instead of medium or large further cuts down on unnecessary added sugars. Asking for sugar-free flavor syrups and little to no whipped cream can also help reduce the sugar content.
Dairy Queen Lunch and Dinner Foods
Most people visit Dairy Queen for the ice cream, but they also serve hot food items like burgers, chicken strips, and hot dogs. Here are some of the savory menu items lowest in added sugars:[5]
GrillBurgers
| Burger | Added Sugars |
| FlameThrower GrillBurger | 3g |
| Bacon Cheese GrillBurger | 3g |
| 1/3 lb. GrillBurger | 3g |
Chicken Strip Baskets
| Item | Added Sugars |
| 3 Piece Chicken Strip Basket | 0g |
| 5 Piece Chicken Strip Basket | 0g |
Hot Dogs
| Hot Dog | Added Sugars |
| FlameThrower GrillDog | 4g |
| Carolina GrillDog | 4g |
The savory lunch and dinner items at Dairy Queen contain minimal added sugars, with the chicken strip baskets having none. Opting for the grilled chicken sandwich or chili cheese dog can also help avoid extra sugar from condiments like honey mustard sauce.
Low Sugar Dairy Queen Menu Items
To quickly recap, here are some of the best low sugar options at Dairy Queen:
- Mini Blizzards
- Dilly Bars
- Ice cream cakes
- Small size hot chocolates and specialty coffee drinks
- Grilled chicken sandwiches
- Burgers without sugary sauces
- Chicken strip baskets
- Hot dogs
Tips for Ordering Low Sugar at Dairy Queen
Here are some tips to help reduce sugar intake when ordering at Dairy Queen:
- Choose mini or kid size desserts instead of regular
- Ask for sugar-free syrups and minimal whipped cream on drinks
- Avoid sugary sauces like chocolate and caramel on sundaes and Blizzards
- Order burgers or hot dogs without honey mustard or other sweet dipping sauces
- Opt for grilled chicken sandwiches and dipping strips instead of breaded options
- Split treats with a friend or only eat half to control portions and sugar
- Drink water or unsweetened iced tea instead of soda
The Healthiest Dairy Queen Menu Items
When trying to limit both sugar and overall calories at Dairy Queen, the healthiest options are:[5]
- Grilled Chicken Sandwich – 280 calories, 0g added sugar
- Chicken Strip Basket with BBQ Sauce – 330 calories, 3g added sugar
- Hamburger – 250 calories, 3g added sugar
- Roasted Turkey Wrap – 350 calories, 1g added sugar
- Side Salad with Low Fat Dressing – 60 calories, 2g added sugar
- Small Vanilla Cone – 170 calories, 11g added sugar
- Small Chocolate or Vanilla Shake – 12 oz – 510 calories, 51g added sugar
The grilled chicken sandwich, hamburger, roasted turkey wrap, and salad are all low calorie options under 400 calories with minimal added sugar. A small shake or cone can satisfy a sweet craving for less than 200 calories and 15g added sugar. Overall, Dairy Queen does offer lighter items provided you avoid the ultra-indulgent desserts and stick to water or diet soda.
Conclusion
Dairy Queen is beloved for its creamy soft serve treats and Blizzards, but these are also high in added sugars. To enjoy these occasional sweets without overdoing sugar intake, opt for mini sizes, share with friends, or only eat half. The best low sugar menu items at Dairy Queen include the mini Blizzards, Dilly Bars, hot dogs, grilled chicken sandwiches, and chicken strip baskets. Being mindful of portion sizes and added toppings like sauces and whipped cream can further help reduce sugar content. With some modifications and careful choices, even those monitoring their sugar consumption can find tasty treats at Dairy Queen.
