Yogurt and granola

Breakfast

Item Rating: 71/100

1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		111.1 mg	4%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	23.8 g
protein		12.7 g	25%
Vitamin D		79.4 mcg	397%
Calcium		238.1 mg	18%
Iron		1.6 mg	8%
Potassium		317.5 mg	6%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 71 cal (22.8%)

Protein: 50 cal (16.3%)

Carbs: 190 cal (61.0%)

About Yogurt and granola

Yogurt and granola is a combination originating from Western cuisine, commonly enjoyed as a breakfast or snack. Yogurt, made from fermented milk, is rich in probiotics, protein, and calcium, while granola, typically composed of oats, nuts, seeds, and dried fruits, provides dietary fiber, healthy fats, and essential micronutrients like iron and magnesium. Together, they offer a balanced mix of macronutrients—protein, healthy fats, and carbohydrates—alongside vitamins including B-vitamins and minerals like potassium and phosphorus. This nutrient-dense pairing is versatile and often customized to individual preferences, making it a popular option among health-conscious eaters worldwide.

Health Benefits

• Supports gut health due to probiotics found in yogurt, which promote beneficial bacteria.
• Provides calcium and vitamin D from yogurt, which are essential for strong bones and teeth.
• Boosts energy and supports digestion with dietary fiber from granola ingredients, including oats and nuts.

Dietary Considerations

Allergens: Contains milk, nuts, seeds (e.g., sesame or sunflower)

Suitable for: Vegetarian, low-sugar (specific types)

Not suitable for: Vegan (unless using plant-based yogurt), nut-free diets

Selection and Storage

Store yogurt in the refrigerator between 35–40°F and keep granola in an airtight container in a cool, dry place to maintain crispness.

Common Questions About Yogurt and granola Nutrition

Is yogurt and granola high in protein?

Yogurt and granola can be a good source of protein, depending on the type of yogurt used. For example, a 6-ounce serving of Greek yogurt typically contains 10-20 grams of protein, while granola provides an additional 2-4 grams per serving. Choosing high-protein yogurt and a granola with added nuts can further boost the protein content.

Can I eat yogurt and granola on a keto diet?

Yogurt and granola are generally not ideal for keto diets due to their higher carbohydrate content. Many granolas contain added sugars, and yogurt often has natural sugars from lactose. To make it keto-friendly, opt for unsweetened Greek yogurt paired with a low-carb granola or nuts instead.

What are the health benefits of eating yogurt and granola?

Yogurt and granola provide probiotics for gut health (from the yogurt), fiber for digestion (from the granola), and essential nutrients like calcium and vitamin B12. However, some granolas can be high in added sugars, so choosing a low-sugar variety is important for balanced health benefits.

What is the recommended portion size for yogurt and granola?

A balanced serving size is typically 6-8 ounces of yogurt and 2-3 tablespoons of granola. This portion keeps the snack within a reasonable calorie range (approximately 200-300 calories) while avoiding excess sugar or fat from granola.

How does yogurt and granola compare to oatmeal as a breakfast option?

Yogurt and granola are typically higher in protein and probiotics, making them a good option for muscle recovery and digestion. Oatmeal, however, is higher in complex carbs and soluble fiber, which can aid in long-lasting energy and cholesterol management. Both can be healthy, depending on what nutrients you prioritize.

Data Sources & Scientific References