Cooking and Meal Prep Dining Out Advice What to Eat at Dairy Queen: Healthy Menu Choices and Nutrition Facts By Malia Frey, M.A., ACE-CHC, CPT Malia Frey, M.A., ACE-CHC, CPT Facebook LinkedIn Twitter Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Updated on August 29, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Print Verywell / Christian Alzate Table of Contents View All Table of Contents Navigating the Menu Burgers Chicken Snacks & Sides Classic Cones Sundaes Royal Treats Novelties Blizzards Shakes & Malts Beverages Diet-Specific Options Food Allergies and Safety Dairy Queen’s menu contains popular fast food favorites like burgers and fries, as well as its famous Blizzard and soft-serve sweet treats. At Dairy Queen, you’ll find many choices on the menu for 500 calories or less. With a few tips for making healthy fast food choices, you can even order treats that are under 300 calories. Plus, it’s easy to order the most popular Dairy Queen treats in a smaller serving size, which can save 500 or more calories, as well as fat, carbs, and sugar. As long as you keep portions in mind, you can enjoy a sweet treat at Dairy Queen without compromising your health and fitness goals. What Experts Say “Dairy Queen does have a side salad that can add fiber to a meal, but other options are lower in veggies and fiber and higher in sodium. If you’re eating here regularly, try to balance out your daily nutrition by opting for higher fiber and lower sodium meals that include veggies.” —Willow Jarosh, MS, RD Navigating the Menu Dairy Queen's menu includes items that range quite a bit in nutritional value. What to Order & Avoid at Dairy Queen Most Nutritious Option Least Nutritious Option Hamburger 1/2lb FlameThrower GrillBurger Grilled Chicken BLT Salad Honey BBQ Glazed Chicken Strip Basket Side Salad Cheese Curds Vanilla Soft Serve Dreamsicle Dipped Cone Strawberry Sundae Peanut Butter Sundae Banana Split Peanut Buster Parfait Dilly Bar (No Sugar Added) Buster Bar Summer Berry Cheesecake Blizzard Royal Reese’s Brownie Blizzard Banana Shake Peanut Butter Malt Shake Dasani Water Mocha MooLatte Most Nutritious Option If you're looking for a sweet treat at Dairy Queen, your most nutritious option will be the Kids Vanilla Cone. Burgers Dairy Queen “Brazier” locations offer a menu of fast-food staples like burgers, fries, and chicken tender baskets. As with most take-out burger options, Dairy Queen’s are mostly high in calories and sodium (even before you add a side of fries). ✓ Hamburger The kids' menu hamburger contains 320 calories, 14g fat, 6g saturated fat, 0.5g trans fat, 620mg sodium, 31g carbohydrate, 7g sugar, and 18g protein. In a smaller portion than the regular menu hamburger, and containing the beef patty, ketchup, mustard, and sliced pickles on a bun, this burger delivers the classic taste for the fewest number of calories, sodium, and fat. ✗ 1/2lb FlameThrower GrillBuger The 1/2 lb FlameThrower GrillBurger combo meal provides 1,160 calories, 78g fat, 26g saturated fat, 2.5g trans fat, 1,750mg sodium, 64g carbohydrate, 9g sugar, and 52g protein. Eliminate the soda and fries (these are included with the combo meal) to save nearly 300 calories and 590mg sodium. Chicken Dairy Queen has several chicken options, including sandwiches, wraps, salads, and strip baskets. ✓ Grilled Chicken BLT Salad Dairy Queen's Grilled Chicken BLT Salad includes 280 calories, 11g fat, 4.5g saturated fat, 980mg sodium, 12g carbohydrate, 5g sugar, and 34g protein. Served on a bed of greens, this option can be a healthy main meal when you want to satisfy a chicken craving. ✗ Honey BBQ Glazed Chicken Strip Basket The six-piece Honey BBQ Glazed Chicken Strip Basket contains 1,600 calories, 80g fat, 12g saturated fat, 4,150mg sodium, 167g carbohydrate, 48g sugar, and 53g protein. Choose rotisserie-style chicken instead of fried, order smaller portions, and skip extras like a dipping sauce or a side of fries if you want to keep the calories, fat, and sodium content of your meal low. The six-piece Rotisserie-Style Chicken Bites Basket contains 610 calories, 27g fat, 5g saturated fat, 1,300mg sodium, 57g carbohydrates, 1g sugar, and 35g protein. Snacks & Sides In recent years Dairy Queen has offered a few savory snacks to its menu alongside classic sides like fries and onion rings, though most are high-carb and high-calorie. ✓ Side Salad The Side Salad with no dressing contains 25 calories, 0g fat, 15mg sodium, 5g carbohydrate, 3g sugar, and 1g protein. Made with only four ingredients—lettuce, tomatoes, carrots, and cabbage—this simple salad is low in calories while delivering a nutritious crunch. ✗ Cheese Curds The large Cheese Curds contain 1,000 calories, 67g fat, 38g saturated fat, 0.5g trans fat, 1,960mg sodium, 52g carbohydrate, 3g sugar, and 49g protein. To make a lower-calorie and lower-sodium meal, skip the side of cheese curds and order a small fry or onion ring instead. Classic Cones Dairy Queen’s soft serve recipe is kept a secret, but what the chain will tell you is that the delicious treat technically can’t be called ice cream. The chain’s famous soft serve has just 5 percent milkfat—less than the percentage necessary for it to be dubbed ice cream. ✓ Kids Vanilla Cone Dairy Queen's kids' Vanilla Cone contains 160 calories, 4.5g fat, 3g saturated fat, 0.2g trans fat, 65mg sodium, 25g carbohydrate, 18g sugar, and 4g protein. These smaller servings of plain vanilla soft serve in a dish or on a kid-size cone can be a cool treat for less than 200 calories. ✗ Dreamsicle Dipped Cone The large Dreamsicle Dipped Cone has 650 calories, 30g fat, 24g saturated fat, 0.5g trans fat, 200mg sodium, 84g carbohydrate, 63g sugar, and 12g protein. Opt for a kids' size Dreamsicle Dipped Cone to save 440 calories and 43g sugar. Sundaes Made with its silky soft serve, the sundae options at Dairy Queen can be sensible treats as long as you stick with smaller sizes and avoid too many toppings like nuts and sauces. ✓ Strawberry Sundae (Small) The small Strawberry Sundae contains 230 calories, 7g fat, 4.5g saturated fat, 90mg sodium, 37g carbohydrate, 31g sugar, and 6g protein. This classic sweet and cool treat provides the fewest calories in this category, and the choice of strawberry syrup saves you on sugar when compared to other possible toppings including peanut butter, caramel, and chocolate. ✗ Peanut Butter Sundae (Large) The large Peanut Butter Sundae has 780 calories, 44g fat, 13g saturated fat, 0.5g trans fat, 520mg sodium, 79g carbohydrate, 58g sugar, and 18g protein. Choose a smaller size—either small or medium—to save additional calories and sugar, and opt for alternative toppings. Royal Treats Dairy Queen’s menu also features a rotating cast of special treats like parfaits and splits. Keep in mind that these tasty takes on classic ice cream favorites tend to be high in calories, carbs, and sugar compared to the simpler options. ✓ Banana Split Dairy Queen's Banana Split contains 520 calories, 14g fat, 9g saturated fat, 0.5g trans fat, 140mg sodium, 92g carbohydrate, 72g sugar, and 9g protein. With soft serve, bananas, sauces, and whipped toppings, the dish is the lowest-sugar royal treat available. ✗ Peanut Buster Parfait The Peanut Buster Parfait has 710 calories, 31g fat, 18g saturated fat, 0.5g trans fat, 340mg sodium, 95g carbohydrate, 68g sugar, and 17g protein. It contains soft serve, peanuts, and hot fudge sauce, all of which contribute to the high sugar count of the dish. Reach for the Triple Chocolate Brownie as an alternative chocolate treat. It contains 540 calories, 25g fat, 9g saturated fat, 0g trans fat, 260mg sodium, 74g carbohydrates, 57g sugar, and 8g protein. Novelties Dairy Queen’s line of prepackaged novelty treats vary in availability, but at most locations, you can find the classic Dilly Bar. Since these treats come in a wrapper, they may be safe ice cream options if you have food allergies or are trying to avoid ingredients like wheat or gluten, which might be present in Dairy Queen’s kitchen. ✓ No Sugar Added Dilly Bar The No Sugar Added Dilly Bar has 200 calories, 12g fat, 9g saturated fat, 60mg sodium, 26g carbohydrate, 6g sugar, and 3g protein. This low-calories sweet treat is potentially a better option for those avoiding certain allergens. ✗ Buster Bar The Dairy Queen Buster Bar contains 480 calories, 30g fat, 18g saturated fat, 180mg sodium, 46g carbohydrate, 37g sugar, and 10g protein. With peanuts, fudge, soft serve, and a chocolate coating, this treat is DQ's most sugar-loaded novelty item. Alternatively, choose the regular Dilly Bar or vegan-friendly Non-Dairy Dilly Bar to cut back on calories and sugar. Blizzards Often served upside down to demonstrate its won’t-spill thickness, Dairy Queen Blizzards have been a fixture at the chain since it began (although the name wasn’t trademarked until the 1980s). Depending on the size and mix-ins you add, Blizzards can range from being a sensible dessert option to having more calories and fat than a full meal. Stick to the “minis” and resist the urge to toss in more extras. ✓ Summer Berry Cheesecake (Mini) The mini Summer Berry Cheesecake Blizzard contains 320 calories, 12g fat, 7g saturated fat, 0.5g trans fat, 150mg sodium, 46g carbohydrate, 37g sugar, and 8g protein. With three different fruit berries—raspberries, blueberries, and blackberries—and chunks of cheesecake, this sweet blizzard does feature healthy fruit ingredients. ✗ Royal Reese’s Brownie (Large) The large Royal Reese’s Brownie includes 1,500 calories, 72g fat, 31g saturated fat, 1.5g trans fat, 1,000mg sodium, 189g carbohydrate, 149g sugar, and 34g protein. The "Royal" blizzards on Dairy Queen's menu tend to contain the most calories and sugar of all available blizzard treats. The Royal Rocky Road Trip DQ Blizzard Treat and Royal New York Cheesecake Blizzard Treat each contains 1,510 and 1,350 calories, respectively. Shakes & Malts You’ll find an ever-changing list of milkshakes on Dairy Queen’s menu, and just about any flavor can be malted. Choose from hand-spun classics like vanilla, chocolate, and strawberry, fruity flavors like banana and pineapple, or creamy peanut butter and caramel. ✓ Banana Shake (Small) The small Banana Shake has 470 calories, 19g fat, 13g saturated fat, 1g trans fat, 190mg sodium, 64g carbohydrate, 53g sugar, and 13g protein. The blended drink does benefit from the addition of the banana—meaning you receive added fiber and potassium. ✗ Peanut Butter Shake + Malt (Large) The large Peanut Butter Shake + Malt contains 1,250 calories, 72g fat, 26g saturated fat, 1.5g trans fat, 830mg sodium, 119g carbohydrate, 89g sugar, and 30g protein. Consider sharing this drink with a friend—with high calories, carbohydrates, and sugar, this sweet treat can be enjoyed together. Beverages Whether you’re having a meal at home or dining out, water is always the healthiest beverage choice. At some locations, you’ll find a selection of Orange Julius (part of the Dairy Queen franchise) smoothies. Other options include Arctic Slush, Misty’s, and blended coffee drinks—though these options will add calories, fat, carbs, and sugar to your meal. ✓ Dasani Bottled Water The Dasani Bottled Water provides 0 calories, 0g fat, 0mg sodium, 0g carbohydrate, 0g sugar, and 0g protein. When it comes to beverage choices, water is the top option. ✗ Mocha MooLatte (Large) The large Mocha MooLatte contains 740 calories, 27g fat, 15g saturated fat, 1g trans fat, 270mg sodium, 114g carbohydrate, 100g sugar, and 13g protein. There are a few calorie-free and/or sugar-free drinks available at Dairy Queen. However, soft drinks often contain sugar substitutes or preservatives, such as aspartame, which you may prefer to avoid. Diet-Specific Options If you follow a special diet you might not expect to have many options when you go out to eat, especially at fast-food restaurants. Whether you’re avoiding gluten, follow a plant-based diet, eat a certain way to manage a health condition, or have a food allergy, you’ll likely be able to find something tasty on Dairy Queen’s menu. Gluten-Free Vanilla and Chocolate Soft ServeVanilla, Caramel, and Mocha MooLattesDilly Bar and other novelties in a sealed wrapperHamburger or Grilled Chicken Patty, Hot Dog (no bun)Chocolate, Caramel, Hot Fudge, Marshmallow, and Strawberry Sundaes and Shakes While Dairy Queen doesn’t denote certified gluten-free items on its menu, you can find snacks and treats that don’t contain wheat, rye, oats, or barley. While these items may not contain gluten or wheat, keep in mind that they could be cross-contaminated with these allergens during the storage or cooking process. If you have celiac disease, talk to your doctor about how to safely order fast food with a gluten allergy. If you’re wondering if Blizzards are gluten-free, Dairy Queen provides a specific explanation for gluten-sensitive diners. Dairy Queen Allergen Statement Please know, many of our Blizzard candies and toppings contain wheat, rye, oats, and/or barley and would not be safe for a customer with gluten intolerance. As the Blizzard machine is used for all flavors, cross-contamination may occur on any flavor Blizzard. So for your safety, we recommend notifying the Dairy Queen staff of your allergy or intolerance and requesting they thoroughly clean the Blizzard machine before blending your Blizzard to reduce the risk of cross-contamination. Low-Carb Side SaladKids' Chicken StripsBLT Grilled Chicken SaladBuffalo Chicken Snack MeltVanilla Soft Serve (cup or kids' cone) Diabetes-Friendly Side SaladCheeseburgerKids' Grilled Chicken WrapBuffalo Chicken Snack MeltChocolate or Vanilla Soft Serve (cup or kids' cone) Low-Fat Fries (kids' menu)Misty Slush (small)Fruit SmoothiesOrange Julius (orange flavor)Grilled Chicken SandwichSummer Berry Sundae (small) Low-Sodium Side SaladBanana Shake (small)Vanilla MooLatte (small) Pineapple Sundae (small)Mini Cotton Candy Blizzard Vegetarian Cheese CurdsPretzels Sticks (optional queso)Hot Desserts (Brownie or Cookie)Classic Cones, Sundaes, Parfaits, Blizzards, Shakes, and MaltsDairy Queen Ice Cream Cakes, Treatzzas, and Mini Blizzard Cakes (where available) As dairy-containing soft serve is the cornerstone of the menu and the majority of its traditional fast food meals contain meat, you won’t find many vegan or vegetarian options at Dairy Queen. Vegan Arctic Slush and Misty’s Side Salad (no dressing)Banana or Applesauce (kids' sides menu)French Fries, Hash Browns, and Onion Rings The above are possible vegan-friendly items at Dairy Queen but note that items are prepared in an environment where meat and dairy are handled. Food Allergies and Safety If you have food allergies, carefully review the allergen information and Frequently Asked Questions section of Dairy Queen’s website. The nutrition chart for Dairy Queen’s menu uses a key to denote the presence of the following common food allergens: SoyMilkFishEggsWheatPeanutsShellfishTree nuts If you have a food allergy, it’s always best to be cautious when going out to eat. Let Dairy Queen employees know about your allergy when you place your order. If you have questions about the ingredients used or food handling and safety practices in the kitchen, ask a manager for more information. A Word From Verywell Dairy Queen’s menu of traditional fast food favorites and its classic ice cream treats contains many high-calorie, high-fat, high-carb items with a lot of sugar. However, if you pay attention to portion size, it’s possible to enjoy a lower-calorie snack or dessert. If you have food allergies or follow a special diet, you may not find quite as many choices on Dairy Queen’s menu. Reviewing the nutrition information online before you go can help you plan an order that suits your tastes and meets your dietary needs. What to Eat at Red Robin: Healthy Menu Choices and Nutrition Facts 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Am. D.Q. Corp. Nutrition Facts & Allergy Information For Food & Treats. By Malia Frey, M.A., ACE-CHC, CPT Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookies Settings Accept All Cookies