Yogurtland Macro Calculator
Pick your flavors and serving size to see the calories, sugar, protein, carbs and fat in your cup.
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Your 4 oz Serving
Macro Breakdown
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Total Calories
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Carbohydrates0g
Fat0g
Macro Ratio
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Carbs0% (0g)
Fat0% (0g)
Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Frozen Yogurt
Alphonso Mango Tart
Calories: 130Protein: 3gCarbs: 28gFat: 0g
Micronutrients
Sodium: 40mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Banana Cream
Calories: 130Protein: 4gCarbs: 28gFat: 0g
Micronutrients
Sodium: 95mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 24g
Birthday Cupcake Batter
Calories: 150Protein: 4gCarbs: 31gFat: 0g
Micronutrients
Sodium: 100mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 27g
Boba Milk Tea
Calories: 130Protein: 4gCarbs: 27gFat: 0g
Micronutrients
Sodium: 90mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 24g
Cheesecake
Calories: 140Protein: 4gCarbs: 29gFat: 0g
Micronutrients
Sodium: 95mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Classic Cookies & Cream
Calories: 150Protein: 5gCarbs: 30gFat: 1g
Micronutrients
Sodium: 100mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Dulce de Leche
Calories: 140Protein: 4gCarbs: 30gFat: 1g
Micronutrients
Sodium: 115mgCholesterol: 5mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Dutch Chocolate
Calories: 150Protein: 6gCarbs: 33gFat: 1g
Micronutrients
Sodium: 90mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 1gSugars: 26g
Fresh Strawberry
Calories: 130Protein: 4gCarbs: 30gFat: 0g
Micronutrients
Sodium: 80mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 26g
Passion Orange Guava Tart
Calories: 130Protein: 3gCarbs: 29gFat: 0g
Micronutrients
Sodium: 40mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 26g
Pear Tart
Calories: 110Protein: 3gCarbs: 24gFat: 0g
Micronutrients
Sodium: 40mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 1gSugars: 22g
Pecans and Pralines (No Sugar Added)
Calories: 110Protein: 5gCarbs: 24gFat: 1g
Micronutrients
Sodium: 95mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 3gSugars: 9g
Pistachio
Calories: 140Protein: 4gCarbs: 30gFat: 0g
Micronutrients
Sodium: 100mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 26g
Plain Tart
Calories: 120Protein: 3gCarbs: 26gFat: 0g
Micronutrients
Sodium: 25mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Red Velvet Cupcake Batter
Calories: 140Protein: 5gCarbs: 29gFat: 0g
Micronutrients
Sodium: 105mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 25g
Strawberry Matcha
Calories: 150Protein: 4gCarbs: 31gFat: 0g
Micronutrients
Sodium: 100mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 27g
Sumatra Coffee
Calories: 130Protein: 4gCarbs: 28gFat: 0g
Micronutrients
Sodium: 90mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 24g
Toasted Coconut
Calories: 140Protein: 4gCarbs: 28gFat: 1g
Micronutrients
Sodium: 90mgCholesterol: 0mgSat. Fat: 1gTrans Fat: 0gFiber: 0gSugars: 24g
Ube
Calories: 130Protein: 4gCarbs: 28gFat: 0g
Micronutrients
Sodium: 90mgCholesterol: 0mgSat. Fat: 0gTrans Fat: 0gFiber: 0gSugars: 24g
Popular Yogurtland Builds
Standard Cup, One Flavor
Two 4 oz servings of Dutch Chocolate, roughly an 8 oz cup.
Lowest Calorie Cup
Lemon Sorbet, the lightest option on the menu at 110 per 4 oz.
Highest Protein Cup
Dutch Chocolate and Pecans and Pralines, 11 g protein across two servings.
Ice Cream Cup
Creamy Vanilla and Rich Chocolate, the two highest calorie flavors.
Fruit Cup
Three non-dairy sorbets, no fat and no dairy.
Yogurtland Nutrition Standouts
Dutch Chocolate packs the most protein on the menu at 6g.
Pecans and Pralines (No Sugar Added) is the most protein-efficient pick — 5g of protein for 110 calories.
Dulce de Leche is the highest-sodium item at 115 mg — worth knowing if you're watching salt.
Dutch Chocolate carries the most carbs at 33g.
Birthday Cupcake Batter has the most sugar at 27g.
Yogurtland Macro Calculator FAQ
It depends entirely on weight, which is why this tool works in ounces. Most frozen yogurt flavors run 110 to 150 calories per 4 oz, so a typical 8 oz cup of one flavor lands around 260 to 300 calories before toppings. The two ice cream flavors are 220 per 4 oz, which pushes the same cup to about 440.
The sorbets tie at 110 calories per 4 oz: Lemon, Rocket Pop and Strawberry Mango. They are non-dairy and carry no fat and no protein, so they are almost entirely sugar. Pear Tart and Pecans and Pralines (No Sugar Added) are also 110, and both give you 3 to 5 g protein for the same calories.
Dutch Chocolate at 6 g per 4 oz, followed by Classic Cookies and Cream, Red Velvet Cupcake Batter and Pecans and Pralines (No Sugar Added) at 5 g. Dutch Chocolate is the best protein-per-calorie pick on the menu at 6 g for 150 calories. The sorbets are the opposite end with zero.
On calories and fat, clearly. Creamy Vanilla Ice Cream is 220 calories and 11 g fat per 4 oz against 130 for Banana Cream or Ube with no fat at all. On sugar the gap closes: the ice cream has 20 g sugar per 4 oz while most yogurt flavors carry 24 to 27 g.
Pecans and Pralines (No Sugar Added) is the one, at 110 calories per 4 oz with 9 g sugar and 3 g fiber. Every other flavor runs 20 to 27 g sugar per 4 oz. It also carries 5 g protein, which is among the highest on the menu.
Most flavors are 24 to 27 g of sugar per 4 oz, and because carbohydrate is 26 to 33 g, nearly all the carbohydrate is sugar. Birthday Cupcake Batter, Strawberry Matcha and the Rocket Pop and Strawberry Mango sorbets are highest at 27 g. Pecans and Pralines (No Sugar Added) is the outlier at 9 g.
Nuts and candy are the heavy end. An ounce of walnuts is about 185 calories and almonds about 165, and an ounce of mini peanut butter cups or Reese's Pieces runs about 140 to 150. Fresh fruit barely registers: an ounce of strawberries is about 9 calories, pineapple 14 and blueberries 16. Mochi at roughly 60 an ounce sits in between.
They are Yogurtland's own two published charts. Use 4 oz to compare flavors against the labeled serving, and 1 oz to price the cup you actually filled, since Yogurtland charges by weight. A 7 oz cup split between two flavors is 4 oz of one plus 3 oz of the other on the 1 oz tab.
