1 serving (150 grams) contains 120 calories, 5.0 grams of protein, 2.5 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 7.9 mg | 2% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 23.7 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 236.6 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Blueberries with yogurt
Blueberries with yogurt is a popular, nutrient-rich snack or breakfast option combining sweet, antioxidant-packed berries with creamy, calcium-rich yogurt. Blueberries originate from North America and are widely used in various cuisines, particularly in desserts, smoothies, and baked goods. Paired with yogurt, which is a staple in Mediterranean and European diets, the dish offers a balance of macronutrients and micronutrients. Blueberries are high in fiber, vitamin C, and antioxidants such as anthocyanins, while yogurt provides protein, calcium, and probiotics beneficial for gut health. Together, they create a healthful and convenient option that supports overall wellness.
Health Benefits
- Blueberries are rich in antioxidants, specifically anthocyanins, which help combat oxidative stress and support heart health.
- Yogurt contains probiotics that promote healthy gut bacteria and improve digestion.
- Vitamin C in blueberries boosts immune function and aids in collagen production.
- Calcium in yogurt contributes to stronger bones and teeth.
- Fiber in blueberries supports healthy digestion and helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Blueberries should be stored in the refrigerator in a breathable container for up to one week, while yogurt should be kept in its original container and refrigerated. Combine just before serving to maintain freshness.
Common Questions About Blueberries with yogurt Nutrition
What is the nutritional content of blueberries with yogurt?
A 1-cup serving of plain yogurt with half a cup of blueberries provides approximately 150-180 calories, 8-10 grams of protein, 3 grams of fat (if using low-fat yogurt), and 22-25 grams of carbohydrates. It also offers essential vitamins like vitamin C and K from blueberries and calcium and probiotics from yogurt.
Can I eat blueberries with yogurt on a keto diet?
Blueberries with yogurt can fit into a keto diet only if consumed in moderation and with unsweetened full-fat yogurt, as it limits carbohydrates. A keto-friendly portion would be a small quantity of blueberries (around 1/4 cup, providing about 4 grams of net carbs) combined with plain Greek yogurt.
What are the health benefits of eating blueberries with yogurt?
This combination is rich in antioxidants, especially anthocyanins from blueberries, which support brain health and reduce inflammation. Yogurt contains probiotics that improve gut health, while the pairing provides calcium, protein, and fiber that support overall health and digestion.
What is the recommended serving size for blueberries with yogurt?
A typical serving size for a balanced snack is 1/2 cup of blueberries with 3/4 to 1 cup of yogurt. Adjust the portions based on your dietary needs, ensuring you use unsweetened yogurt and fresh or frozen blueberries for the healthiest option.
How do blueberries with yogurt compare to other snacks?
Blueberries with yogurt are a lower-calorie, nutrient-rich alternative to snacks like granola bars or chips. Unlike processed snacks, they offer natural sugars, protein, antioxidants, and probiotics without added sugars or unhealthy fats when prepared with plain yogurt and fresh blueberries.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
