Keeping count of calories can be frustrating, especially since there are so many shaved ice variants that feature a mix of different flavors and toppings. To be honest, your average snow cone or shave ice made with refined sugars, artificial flavors, and artificial colors, is not the healthiest food option out there, but they are still low on the calorie scale as compared to ice cream and frozen yogurt.

According to experts, the calorie count of a single serving of snow cone or shave ice is anywhere between 70 to 90 calories. A serving of ice cream or frozen yogurt, by contrast, contains over 100 calories.

These figures can change significantly depending on the ingredients you use, however. Sugar-free snow cone syrups, for example, only have 3.5 calories per pump, which is equivalent to 1 oz. The rest, naturally, is just calorie-free water. Shaved ice can also be made with natural fruit juices, which, while not free of calories, are generally a healthier flavor option overall.

There are simply too many variables to give an instant answer on the calorie count in shave ice or snow cones, but that in general shave ice can be a very healthy, low calorie treat if you make the right choices when ordering. Read on as we learn about how healthy shave ice is.

Is Shave Ice Healthy?

Sometimes, what doesn’t kill you not only makes you stronger- it also makes you happier. Like a shaved ice dessert, per se.

And if it makes you happy, maybe it’ll make you live longer. After all happiness has been linked to living longer lives.

But we’re getting off on a tangent here.

Let’s face it: pleasure and calories don’t always mix, making it easy to understand why health enthusiasts often ditch ice cream and dessert stands. If you take calorie count very seriously and you want to be bikini-ready for summer, you do need to make serious sacrifices. And yes, it can get as serious as saying “no” to your favorite shaved ice dessert.

However, with so many iterations of this refreshing treat, you can always find something that fits your nutritional targets. It’s all a matter of learning how to find a variant that won’t compromise your health goals. After all, you don’t want to feel too deprived just to keep your body in shape.

So what’s in a bowl of shaved ice dessert? Although the calories in shave ice vary from one version to another, you can always find a cup that won’t make you feel as guilty.

To keep you on track, below are some of the things you need to consider before indulging in a bowl of this refreshing summertime treat.

What’s in a Happy Cup: Factors that Affect Calories in Shave Ice

Shaved ice is basically frozen water in a cup so it may seem like the perfect all-time treat for those who want to cut on both sugar and calories. But then again, shaved ice wouldn’t be considered shaved ice if you don’t add syrup and other sugary ingredients.

To keep your guilty pleasure in check, below are some of the factors that play a major role in the full calorie count of a shaved ice dessert:

Syrup

Based on MyPlate, 1 ounce of the syrup typically used in shave ice and snow cones amounts to around 35 calories, 9 grams sugar, and about 9.5 grams carbohydrate.

The average calorie intake from sugar should be around 150 calories (9 teaspoons) for men and less than 100 calories (6 teaspoons) for women.

The number of calories from sugar in syrups can take as much as 27% and 41% of the maximum recommended daily allowance for men and women, respectively.

These figures, of course, can change depending on the type and amount of syrup poured in a cup. The more generous the syrup serving is, the higher the calorie count peaks. Also, unlike homemade purees that are made from fresh fruits, most commercially-sold syrups contain zero nutrition.

If you’re making your own shave ice, your best bet is to find organic shave ice syrups, or to use fresh fruit purees to keep as healthy as possible. If you find that purees aren’t sweet enough as-is, you can always boil them with some natural sweeteners such as stevia, honey, coconut sugar, or even maple syrup.

If you’re purchasing shave ice from a shop, ask what kinds of health-conscious options they have. Most of the time, they’ll have lots of different flavor options ranging from sugar-free syrups to natural juices like mango or pineapple juice.

Related: Make sure to check out our article on making natural organic shave ice syrups for more healthy flavoring options.

Toppings and Other Ingredients

Since there are so many shaved ice iterations around the globe, it can be impossible to pinpoint the exact calorie count in every bowl. From the syrup-filled kakigori to the fruity Filipino halo-halo, the calorie count can quickly add up. Check out our ultimate list of shaved ice toppings for even more ideas – although be warned that some of the those aren’t super healthy.

As a rule of thumb, the more toppings you put in your bowl, the higher the calorie count is. But if you still feel like your shaved ice dessert needs more layers of colors and flavors, below are some of the toppings usually used in making shaved ice, along with their calorie count:

• 1 mango: 200 calories

Note: Since you don’t have to overload a small cup of shaved ice with 1 whole mango, the calorie count per serving can be cut to half or even a quarter. Also, ripe mango is packed with vitamin C, folate, potassium, and fiber, making it extremely nutritious.

• 1 medium-sized banana: 105 calories

Note: Bananas are a great source of potassium, which is vital for normal brain, muscle and nerve function.

• 1 kiwi fruit: 42 calories

Note: A go-to fruit of health-conscious dessert lovers, kiwi is low in calorie and high in vitamin C. In fact, a serving of kiwi provides the same amount of vitamin C as 6 oz of orange juice. Yup, amazing what a little fruit can do.

• 1 lemon: 17 calories

Note: An entire lemon isn’t used for 1 shaved ice serving because a few drops are enough to add a punchy, zesty flavor to this cool and icy dessert. What’s even better? Lemons are a potent source of vitamin C.

• 1 cup strawberries: 49 calories

Note: Strawberries are rich in potassium, antioxidants and vitamin C.

• 1 cup pineapple chunks: 82 calories

Note: Pineapple is a good source of vitamin C and thiamin–a B-vitamin that plays an integral role in metabolic processes.

• 1 small orange: 62 calories

Note: Orange may be known for its vitamin C content, but it doesn’t stop there. A popular fruit in different countries, oranges are filled with antioxidants that ward off signs of aging.

• 100 grams red beans/kidney beans: 333 calories

Note: The main star of China’s traditional bao bing, red beans are considered a healthy food item because they are rich in nutrients and fibers that lower a person’s risk for heart attacks.

• 100 grams of milk chocolate: 535 calories

Note: In many parts of the US, milk chocolate and cookies are now used as a topping for shaved ice desserts. If you really want to make your dessert more heavenly by adding chocolates, you can still limit your calorie intake by taking it easy on the chocolate toppings.

• Natural matcha powder: 0-3 calories

Note: Matcha quickly became a mass favorite in Japan, where it bears its origins. Soon enough, its popularity spread in other Asian countries.

Who would complain about a healthy flavoring with nearly no calorie content anyway? Just like green tea, matcha is a powerful drink–or in this case, flavoring–that is rich in antioxidants.

However, matcha-flavored beverages sold in commercial establishments are not the best options for health enthusiasts since they contain a high amount of sugar. If you want to keep it healthy, it’s always best to stick to natural, homemade matcha versions.

• 100 grams sweet corn: 86 calories

Note: Sweet corn may not be popular amongst kids, but you’d be surprised by how to provides more flavor and texture to a shaved ice dessert. Plus, it is a good source of vitamin C, fiber and B-vitamins.

• 1 scoop of vanilla ice cream (around 66 grams): 137 calories

Note: The calorie content of a scoop of ice cream greatly depends on its flavor. Chocolate ice cream, for instance, contains approximately 143 calories per scoop, while fat-free ice cream variants commonly have less than 100 calories.

Milk

As shaved ice variants continue to appear, many vendors now add their own twist to make this dessert extra creamy and flavorful. Aside from a wide array of toppings, condensed milk is also a popular ingredient seen in flavored shaved ice.

The main question is, how many calories in shave ice with condensed milk are there? Unfortunately, 100 grams of condensed milk contains 321 calories, which crosses it out as an ingredient in healthy shaved ice iterations.

Luckily, if you cannot forego that extra creamy texture, you can always use coconut milk, which has a lower calorie count. As compared to condensed milk, 100 grams of coconut milk amounts to only 230 calories. Additionally, coconut milk is less sweet than its counterpart, so it’s a big “yay” if you also want to cut on sugar.

Pro Tips for Health Enthusiasts

Indulging in a cup of sugar-free snow cone may seem like a healthier alternative, but if artificial flavorings aren’t really your cup of tea, you can always make your very own version of snow cone desserts, which by the way, can be as healthy as what you add to your bowl.

Tip 1: Ditch Artificial Flavorings

Most commercial flavorings are high in sugar and calories and low in nutritive value. If your goal is to keep your body in shape while enjoying a mouthwatering treat, you can create a healthy and low calorie shaved ice treat by using fruits–or 100% fruit juices–from your fridge.

To get started, you first have to secure the basic ingredient of all shaved ice desserts–shaved ice. Then, mold the ice in a bowl and add a mixture of fruit juices.

Alternatively, you can also make a puree out of ripe fruits that are sitting on your kitchen table. To create a puree, just blend the fruits of your choice together and place the mixture under low heat. Mix the puree until you get your desired consistency and pour it on your shaved ice. You can also add coconut milk if you are after a creamier base.

By picking your own fruits, you can limit your calorie count and maximize the health benefits you can get from your homemade dessert.

Tip 2: Don’t Be Afraid to Get Experimental

It always pays to be a bit experimental when it comes to creating wholesome yet oh-so-satisfying dishes–or in this case, shaved ice desserts. With a bit of creativity, your nutrient-dense drinks can turn to a great refreshment.

How? For one, you can use your favorite hot beverages as a syrup replacement. If you are a tea lover, for instance, you can explore other tea flavors such as chamomile, green tea, and matcha tea. Not a fan of tea? Spice up your black coffee or your protein drink by using it as a shaved ice flavoring. You can also add a bit of sugar and low-fat milk if you like your dessert sweet and creamy.

Following a strict diet regimen can be a tough challenge, no thanks to endless restaurants and dessert stalls that offer top-selling refreshments. But with the right mindset, you can always take the “guilty” out of your guilty pleasure.

We hope our guilt-free snow cone variants inspired you to make a healthy treat. Enjoy!

 

References:

1. https://www.livestrong.com/article/297392-how-many-calories-does-a-mango-have/
2. https://www.verywellfit.com/mangos-all-year-long-3982611
3. https://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/why-does-my-trainer-tell-me-bananas-are-bad-for-me/article4545026/
4. https://www.verywellfit.com/coconut-milk-nutrition-facts-calories-and-health-benefits-4110358
5. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87#nutritionalprofile
6. https://www.livestrong.com/article/307756-calories-in-matcha-tea-powder/
7. http://www.doe.virginia.gov/testing/solsearch/sol/math/8/mess_8-3a_2.pdf
8. https://www.verywellfit.com/kiwifruit-nutrition-facts-calories-and-health-benefits-4113823
9. https://www.verywellfit.com/lemons-nutrition-facts-calories-and-health-benefits-4114176
10. https://www.verywellfit.com/oranges-nutrition-facts-calories-and-health-benefits-4119322
11. https://consumer.healthday.com/vitamins-and-nutrition-information-27/food-and-nutrition-news-316/truth-about-ice-cream-snow-cones-may-be-hard-to-swallow-653942.html
12. https://www.livestrong.com/article/333107-calories-in-snow-cone-syrup/
13. https://healthyeating.sfgate.com/healthy-ways-make-snow-cones-4397.html