As a retail and consumer expert and self-proclaimed "picky shopper," I‘m always on the lookout for healthier options at popular chain restaurants. While no one expects ice cream to be a health food, sometimes you want to indulge without totally blowing your sugar budget for the day. So what‘s a health-conscious person to do at Dairy Queen, home of the Blizzard and dipped cone? Let‘s investigate whether the royalty of soft serve offers any worthwhile sugar-free or low-sugar options.
Dairy Queen‘s Soft Serve Nutrition Facts
The foundation of most DQ treats is their signature soft serve, which comes in classic vanilla as well as chocolate, cherry, and a twist of vanilla and chocolate. According to the company website, a 1/2 cup serving of vanilla soft serve contains:
- 140 calories
- 5 grams total fat
- 3.5 grams saturated fat
- 20 grams carbohydrates
- 17 grams sugar
- 3 grams protein
So a modest half-cup serving, which is much smaller than what you typically get on a cone or sundae, still contains over 4 teaspoons of sugar. Dairy Queen does offer a "reduced fat" soft serve, but the sugar content is actually slightly higher at 18 grams per half cup.
Sugar Content of Dairy Queen Blizzards, Sundaes, and Novelties
Once you start layering on the toppings and mix-ins, the sugar content of DQ treats goes up quickly. Here‘s how some of their most popular menu items stack up in terms of sugar content:
| Menu Item | Size | Calories | Sugar (g) |
|---|---|---|---|
| Oreo Blizzard | Small | 670 | 83 |
| M&M Blizzard | Medium | 900 | 114 |
| Chocolate Chip Cookie Dough Blizzard | Large | 1320 | 141 |
| Reese‘s Peanut Butter Cup Sundae | One size | 730 | 63 |
| Banana Split | One size | 510 | 66 |
| Snickers Bar | One size | 230 | 24 |
| Chocolate Dilly Bar | One size | 210 | 20 |
As you can see, even a small Blizzard can easily pack in over 20 teaspoons worth of sugar once the cookies, candies, and sauces are added to the soft serve base. And that Banana Split isn‘t doing you any favors either, with its 66 grams of sugar contributing the equivalent of over 1/3 cup of granulated sugar.
Are DQ‘s "No Sugar Added" Treats Legit?
In recent years, Dairy Queen has started offering a few "No Sugar Added" varieties of their classic novelties. The most well-known is probably the No Sugar Added Dilly Bar, which has been available since 2019.
So what exactly is in these modified versions? Let‘s look at the ingredient list for the No Sugar Added Dilly Bar:
Nonfat milk, maltitol syrup, maltodextrin, polydextrose, whey protein concentrate, whey, cellulose gel, mono & diglycerides, cellulose gum, sucralose, vanillin, natural flavor, vitamin A palmitate.
The first thing to note is that there are still carbohydrates and natural sugars present from the dairy. Hence why it‘s labeled as "no sugar added" rather than "sugar free."
What‘s different is that instead of regular sugar, DQ is using a few different sugar substitutes and low-calorie bulking agents:
- Maltitol syrup: A sugar alcohol with about half the calories of sugar. It tastes similar to sugar but can cause digestive upset in large amounts.
- Maltodextrin and polydextrose: Carbohydrates modified to have fewer calories than regular sugar. They don‘t impact blood sugar as much as sugar but still contribute calories and carbs.
- Sucralose: An artificial sweetener better known as Splenda. It‘s calorie-free but is chemically processed and may impact gut bacteria.
Compared to a regular chocolate Dilly Bar, the No Sugar Added version has 190 calories and 6 grams of sugar, versus 210 calories and 20 grams of regular sugar. So it‘s a significant reduction, but it comes with the tradeoff of using processed sugar substitutes.
The American Diabetes Association states that sugar alcohols and artificial sweeteners can be safe alternatives to sugar for diabetics. However, they still recommend focusing on whole, minimally-processed foods and consuming processed treats only in moderation.
Expert Perspectives on Sugar Substitutes
I asked registered dietitian nutritionist Sarah Pflugradt for her take on Dairy Queen‘s "healthier" offerings. "I wouldn‘t call the No Sugar Added treats at DQ ‘healthy,‘ but they can be a better option for someone who needs to strictly monitor their sugar or carbohydrate intake," she explains. "The goal is still to limit treats with lots of artificial ingredients and enjoy them as occasional splurges rather than everyday choices."
Pflugradt also notes that maltitol and other sugar alcohols can cause unpleasant digestive symptoms in some people, especially when consumed in large quantities. "If you‘re sensitive to sugar alcohols, you may want to avoid these modified desserts or stick to a very small portion. Personally, I‘d rather have a kiddie-size cone made with real, simple ingredients than a larger serving of something highly processed, even if it saves me a few grams of sugar."
Putting DQ‘s Sugar Content in Perspective
It‘s no secret that most of the treats at Dairy Queen are pretty high in sugar. But how do they compare to frozen desserts at other chains? Let‘s look at the sugar content in a few similar menu items:
| Restaurant | Item | Sugar (g) |
|---|---|---|
| Dairy Queen | Oreo Blizzard (small) | 83 |
| McDonald‘s | Oreo McFlurry (snack size) | 43 |
| Wendy‘s | Chocolate Frosty (jr) | 40 |
| Baskin Robbins | Oreo Cookies & Cream (small scoop) | 20 |
| Cold Stone Creamery | Oreo Cookie Ice Cream (like it size) | 45 |
As you can see, a small Blizzard at DQ contains nearly double the sugar of comparable treats at McDonald‘s and Wendy‘s. It even makes the famously indulgent Cold Stone Creamery look modest in comparison!
Of course, most of us aren‘t ordering ice cream expecting a sugar-free experience. But I think it‘s helpful to have a frame of reference for just how much of the sweet stuff is lurking in some of these chain restaurant desserts.
How Much Sugar Should You Eat in a Day?
With the average Blizzard clocking in at over 80 grams of sugar, you may be wondering how that fits into a healthy daily diet. The most recent Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of your total daily calories.
For someone eating a 2,000 calorie diet, that would mean no more than 200 calories, or 50 grams, of added sugar per day. The American Heart Association suggests an even lower limit of 25 grams per day for women and 36 grams per day for men.
However, the average American consumes around 17 teaspoons, or 68 grams, of added sugar on a daily basis. That‘s over 3 times the recommended amount for women and nearly double the limit for men!
Eating too much added sugar over time can lead to health issues like:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Fatty liver disease
- Tooth decay
- Certain types of cancer
Of course, enjoying a Blizzard on occasion isn‘t going to make or break your health. But being mindful of your overall sugar intake, and saving the really indulgent treats for special occasions, can go a long way in protecting your long-term wellbeing.
Sugar-Free Frozen Treat Alternatives
If you‘re really craving a cool, creamy treat but don‘t want all the added sugar of traditional ice cream, there are a few DIY options you can try at home:
- Nice cream: Blend up frozen bananas for a natural soft serve alternative. Mix in a spoonful of nut butter or cocoa powder for added flavor.
- Greek yogurt bark: Spread plain Greek yogurt on a baking sheet, add your choice of chopped fruit and nuts, then freeze until solid. Break into pieces for a tangy, protein-packed treat.
- Frozen grapes: Wash a bunch of grapes, pat dry, and place in the freezer for a few hours. Enjoy them as a refreshing snack or dessert.
- Chia seed pudding: Mix chia seeds with your milk of choice and let thicken in the fridge for a few hours. Top with fresh berries and a drizzle of honey for natural sweetness.
At the end of the day, the healthiest approach is to view trips to Dairy Queen as a "sometimes" food to enjoy on occasion. By making your own lower-sugar frozen treats at home and saving the Blizzards for true splurges, you can satisfy your cravings without going overboard.
Key Takeaways
To sum up, here are the key things to know about sugar-free and low-sugar options at Dairy Queen:
-
DQ doesn‘t currently offer any truly sugar-free soft serve or novelties. The "No Sugar Added" options replace sugar with sugar alcohols and other sweeteners, which can still impact blood glucose and cause digestive upset in some people.
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Most Blizzards, sundaes, and other ice cream treats at DQ are very high in sugar, with some clocking in at over 100 grams per serving. Stick to the smallest sizes and opt for treats with fewer toppings and mix-ins to keep the sugar content in check.
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If you‘re looking for a lower-sugar option at DQ, your best bet is a simple vanilla cone or an ice cream sandwich made with vanilla soft serve between two chocolate wafers. The Fudge Bar is another modest choice, with just 11 grams of sugar.
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It‘s okay to enjoy a Blizzard or sundae as an occasional treat, but make sure it‘s not a regular habit. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of your daily calories, or about 50 grams per day on a 2,000 calorie diet.
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If you‘re really craving a frozen dessert but don‘t want all the sugar, try making your own "nice cream" with frozen bananas, Greek yogurt bark, or chia seed pudding. You can satisfy your sweet tooth with fewer empty calories and processed ingredients.
At the end of the day, life is too short to never enjoy a scoop of ice cream. But by being strategic with your order at Dairy Queen and making healthier choices most of the time, you can find a happy medium between treating yourself and caring for your long-term health.
