1 serving (150 grams) contains 150 calories, 8.0 grams of protein, 6.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
236.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 15.8 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 315.5 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
Source of Calories
About Yogurt with berries and nuts
Yogurt with berries and nuts is a nutritious, balanced snack or breakfast combining creamy yogurt, fiber-rich berries, and nutrient-dense nuts. Originating from diverse culinary traditions, the combination is featured in Mediterranean, Middle Eastern, and Western cuisines. Yogurt is a good source of protein, probiotics, calcium, and vitamin B12. Berries such as blueberries and strawberries provide antioxidants, vitamin C, and fiber, promoting overall health. Nuts like almonds or walnuts supply healthy fats, magnesium, and vitamin E, enhancing heart and brain health. Together, these ingredients create a meal that supports energy, satiety, and nutrition in a convenient form.
Health Benefits
- Boosts gut health due to live probiotics in yogurt, which help maintain a healthy microbiome.
- Supports heart health with the omega-3 fatty acids and unsaturated fats found in nuts, particularly walnuts.
- Provides immune-boosting antioxidants and vitamin C from berries, reducing oxidative stress and inflammation.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at or below 40°F (4°C). Keep nuts in an airtight container to maintain freshness, and refrigerate berries to prevent spoilage.
Common Questions About Yogurt with berries and nuts Nutrition
Is yogurt with berries and nuts high in protein?
Yes, yogurt with berries and nuts can be a good source of protein, especially if you use Greek yogurt, which typically contains 10-20 grams of protein per serving (6 ounces). The nuts add about 2-6 grams of protein per ounce, depending on the type, making this a protein-rich snack or breakfast option.
Can I eat yogurt with berries and nuts on a keto diet?
It depends on the type of yogurt and berries used. Full-fat plain Greek yogurt is keto-friendly as it is low in carbs (around 4-6 grams per 6 ounces). Stick to low-carb berries like raspberries or blackberries and limit the portion to avoid exceeding your daily carb limit. Choose unsweetened nuts such as almonds or pecans for additional healthy fats.
What are the health benefits of eating yogurt with berries and nuts?
This combination offers several health benefits due to its balanced mix of macronutrients and micronutrients. Yogurt provides probiotics for gut health and calcium for strong bones. Berries are rich in antioxidants which help combat inflammation, and nuts provide healthy fats, fiber, and key minerals like magnesium and selenium that support heart health.
What is a recommended serving size for yogurt with berries and nuts?
A typical serving size is 6 ounces of yogurt, 1/4 to 1/2 cup of fresh berries, and 1 ounce (approximately a small handful) of nuts. This portion is generally around 200-350 calories, depending on the ingredients and serves as a filling snack or light meal.
How does yogurt with berries and nuts compare to oatmeal in terms of nutrition?
Yogurt with berries and nuts generally has more protein and probiotics compared to oatmeal, which is higher in complex carbohydrates and fiber. If using Greek yogurt, the fat content can be higher, providing sustained energy. Oatmeal, on the other hand, is a better option for those looking for a lower-fat, plant-based meal that's adaptable for vegan diets.
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.
