Greek yogurt with fruit

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 106 calories, 7.3 grams of protein, 3.0 grams of fat, and 12.3 grams of carbohydrates.

Nutrition Information

1 cup (245g)

Calories		259.7
% Daily Value*
Total Fat		7.3 g	9%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0.5 g
Cholesterol		24.5 mg	8%
Sodium		90.7 mg	3%
Total Carbohydrates		30.1 g	10%
	Dietary Fiber	0 g	0%
	Sugars	29.4 g
protein		18.0 g	36%
Vitamin D		88.2 mcg	441%
Calcium		245 mg	18%
Iron		0 mg	0%
Potassium		276.9 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.

USDA FoodData - Greek yogurt with fruit Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 65 cal (25.5%)

Protein: 72 cal (27.9%)

Carbs: 120 cal (46.6%)

About Greek yogurt with fruit

Greek yogurt with fruit is a nutritious and versatile dish that combines creamy, tangy Greek yogurt with fresh or dried fruit. Originating in Greece, this food is now popular worldwide for its balance of taste and health benefits. Greek yogurt is strained, making it thicker and higher in protein than regular yogurt. It’s also rich in calcium, probiotics, and essential nutrients like vitamin B12. When paired with fresh fruits such as berries, bananas, or peaches, it adds natural sweetness, dietary fiber, and additional vitamins like vitamin C and potassium. Typically low-calorie, depending on portion size and added sweeteners, this dish serves as an excellent breakfast or snack option for health-conscious individuals seeking a nutrient-dense meal that supports overall wellness.

Health Benefits

• High protein content (10-20g per serving) promotes muscle repair and satiety.
• Abundant in calcium (10-15% of DV per serving), essential for bone health.
• Contains probiotics that support gut health and improve digestion.
• Rich in vitamin C from fruit, which boosts immunity and collagen production.
• Provides potassium (approximately 200-400mg from fruit like bananas or berries), helping to regulate blood pressure.

Dietary Considerations

Allergens: Contains dairy

Suitable for: Vegetarian, gluten-free diets

Not suitable for: Vegan, individuals with lactose intolerance or milk allergy

Selection and Storage

Store Greek yogurt in the refrigerator at or below 40°F (4°C) and consume by the expiration date. Add fresh fruit right before eating to maintain optimal texture and flavor.

Common Questions About Greek yogurt with fruit Nutrition

Is Greek yogurt with fruit high in protein?

Yes, Greek yogurt with fruit is typically high in protein. A 6-ounce serving of plain, non-fat Greek yogurt contains around 15-20 grams of protein, while fruit adds minimal protein. The protein content can vary depending on the type of yogurt and the portion size, so always check the label for exact numbers.

Can I eat Greek yogurt with fruit on a keto diet?

Greek yogurt with fruit may not be ideal for a strict keto diet due to the natural sugars present in the fruit. For example, a 6-ounce serving of plain, unsweetened Greek yogurt generally has around 4 grams of carbs, but adding fruit like berries can increase the carb content to 10-15 grams, depending on the quantity. If you're following keto, stick with low-carb fruits like strawberries or blackberries in small amounts.

What are the health benefits of eating Greek yogurt with fruit?

Greek yogurt with fruit is packed with nutrients, offering beneficial probiotics, high-quality protein, calcium, and vitamins like B12. The Greek yogurt supports gut health and muscle repair, while fruit contributes fiber, antioxidants, and vitamin C. However, watch out for added sugars in flavored yogurts, as they can reduce the overall health value.

How much Greek yogurt with fruit should I eat per serving?

A recommended serving size is about 6-8 ounces of Greek yogurt with a small handful (approximately 1/4 to 1/2 cup) of fruit. This portion provides a balanced amount of protein, carbs, and nutrients without overloading on calories. Adjust the serving size based on your dietary goals and caloric needs.

How does Greek yogurt with fruit compare to regular yogurt with fruit?

Greek yogurt is thicker and has nearly double the protein of regular yogurt due to its straining process, which also removes more whey and lactose. A 6-ounce serving of Greek yogurt has about 15-20 grams of protein, whereas regular yogurt typically provides 6-9 grams. Greek yogurt is also lower in sugar and carbs as long as it’s plain, making it a better choice for those focusing on protein intake or low-sugar diets.

Data Sources & Scientific References

1. USDA FoodData - Greek yogurt with fruit Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →