1 serving (150 grams) contains 120 calories, 5.0 grams of protein, 3.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 2.4 g | 12% | |
| 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 | 18.9 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.3 mg | 1% | |
| 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
Yogurt with berries is a classic combination enjoyed worldwide, originating from cultures that emphasize fermented dairy products like yogurt and fresh fruits for natural sweetness. Yogurt, known for its probiotic properties, pairs with nutrient-dense berries such as blueberries, strawberries, raspberries, or blackberries to create a well-rounded snack. This dish is typically low in calories, rich in protein, calcium, vitamin C, and dietary fiber. Plain yogurt or Greek yogurt is commonly used, making this combination suitable for breakfast, snacks, or dessert. Berries add antioxidants like anthocyanins and flavonoids, promoting health and vibrant coloration to the dish, while the probiotics in yogurt support gut health. Incorporating yogurt with berries into your diet can provide both flavor and nutrition in one wholesome serving.
Health Benefits
- Promotes digestive health due to probiotics present in yogurt which support gut microbiome.
- Supports bone health as yogurt is an excellent source of calcium and vitamin D.
- Enhances immunity because berries are rich in antioxidants like vitamin C and polyphenols.
- Improves heart health as berries contain anthocyanins that may help reduce blood pressure and cholesterol.
- Yogurt provides high-quality protein, contributing to muscle repair and maintaining satiety.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at 40°F (4°C) or below and consume before its expiration date. Berries should be stored unwashed in a breathable container in the fridge to prevent moisture buildup.
Common Questions About Yogurt with berries Nutrition
Is yogurt with berries high in protein?
Yogurt with berries can be a good source of protein, depending on the type of yogurt used. Greek yogurt is especially rich in protein, often containing 10-20 grams per serving (approximately 6 oz). The berries themselves contribute minimal protein, but add essential vitamins and antioxidants.
Can I eat yogurt with berries on a keto diet?
Yogurt with berries can fit into a keto diet if you choose unsweetened, low-carb yogurt, such as full-fat Greek yogurt, and limit the amount of berries to a small serving (e.g., 1/4 cup). Berries like raspberries, blackberries, and strawberries are lower in carbs and are keto-friendly in moderation.
What are the health benefits of yogurt with berries?
Yogurt with berries is rich in probiotics, which support gut health, and antioxidants from the berries, which protect against cellular damage. It also provides key nutrients such as calcium for bone health and vitamin C for immune support. However, sugary yogurts can be high in added sugars, so opting for plain yogurt is healthier.
What is a recommended portion size for yogurt with berries?
A recommended serving size for yogurt with berries is about 6 oz (or 3/4 cup) of yogurt and 1/4 to 1/2 cup of mixed berries. This portion provides a balanced amount of nutrients without excessive calories, typically around 150-200 calories for plain yogurt and berries.
How does yogurt with berries compare to oatmeal with berries?
Yogurt with berries tends to be lower in carbohydrates and higher in protein compared to oatmeal with berries, making it a better choice for low-carb diets. Oatmeal adds fiber and is more filling but can be less suitable for individuals needing a lower-carb, higher-protein snack. Both options are nutritious and depend on personal dietary goals.
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.
- Health Benefits of DairyDietary Guidelines for Americans 2020-2025This section discusses the dietary importance of low-fat dairy, including yogurt, and its contribution to a nutritious diet.
- Berry Anthocyanins and Their Influence on Gut MicrobiotaJournal of NutritionResearch showing how the anthocyanins in berries promote gut health by influencing microbiota composition, relevant for yogurt with berries.
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.
