Track your nutrition and health goals
Prepare the Yogurt Mixture
In a mixing bowl, combine the Greek yogurt, honey or sugar, and vanilla extract. Mix until well combined and smooth.
Frozen Yogurt
Frozen Yogurt has 94.2 calories per serving (1 Small Cup) — that's 104 calories per 100g. It provides 4.7g protein, 15.8g carbs, and 1.4g fat. With a medium glycemic index (GI: 61), this recipe is suitable for heart health. The probiotic content supports gut health.
Track the exact calories and macros of Frozen Yogurt in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs15.8 g (63.0 kcal)
- Protein4.7 g (18.7 kcal)
- Fats1.4 g (12.4 kcal)
Nutrition Label
Frozen Yogurt
- Serving Size1 Small Cup (100 g)
- Calories94.2 kcal
- Carbs15.8 g
- Fiber0.0 g
- Sugar15.3 g
- Protein4.7 g
- Fat1.4 g
- Saturated fat0.9 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.0 g
- Cholesterol5.3 mg
- Sodium62.4 mg
Nutrition per 100g
- Calories104.0 kcal
- Carbs17.4 g
- Fiber0.0 g
- Sugar16.9 g
- Protein5.2 g
- Fat1.5 g
- Cholesterol5.9 mg
- Sodium68.9 mg
1 serving = 90.6g
Cooking time: 10 minutes
Serves: 9 persons
Ingredients
Plain yogurt
4 Cup
Honey
0.5 Cup
Vanilla flavour essence
1 Tea Spoon
Instructions
1
2
Chill the Mixture
Place the mixture in the refrigerator for about 30 minutes to allow the flavors to meld.
3
Churn the Frozen Yogurt
With an ice cream maker, churn the yogurt mixture according to the manufacturer's instructions until it reaches a soft-serve consistency.
4
Freeze
Transfer the churned or unchurned mixture to an airtight container. Cover and place it in the freezer. Allow it to freeze for at least 3-4 hours or until it reaches your desired firmness.
5
Serve
Scoop the frozen yogurt into a cup.
Glycemic Index
61 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At 94.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (5.3mg) and low saturated fat (0.9g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (61) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Cup (~90.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~90.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~90.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~90.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Frozen Yogurt stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (188.4-282.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Frozen Yogurt contains 94.2 kcal (4.7g protein, 15.8g carbs, 1.4g fat). That's 104 kcal per 100g. You can track exact portions in the Hint app.
At 94.2 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Frozen Yogurt has 4.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Frozen Yogurt is light enough for dinner at 94.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Frozen Yogurt is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Scientific References
Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
