1 serving (150 grams) contains 150 calories, 5.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
236.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 94.6 mg | 4% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 28.4 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 78.9 mcg | 394% | |
| 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 dried fruits
Yogurt with dried fruits is a popular combination enjoyed globally, originating from traditional Middle Eastern and Mediterranean cuisines where dairy and dried fruits such as figs and dates are dietary staples. Yogurt is rich in probiotics, protein, and calcium, supporting digestive and bone health, while dried fruits like apricots, raisins, and cranberries provide dietary fiber, vitamins, and natural sweetness. This pairing offers a balance of macronutrients and micronutrients, making it an excellent snack or breakfast option. When unsweetened yogurt and unsulfured dried fruits are used, the nutritional profile becomes even cleaner, reducing added sugars while maximizing nutrient density.
Health Benefits
- Supports gut health due to probiotics found in yogurt.
- Promotes bone strength because of the high calcium content in yogurt (125mg per 100g).
- Offers dietary fiber (3-5g per serving depending on dried fruit type), aiding in digestive health and regularity.
- Provides vitamin C from dried fruits like raisins and apricots, which supports immune function.
- Roles as an antioxidant source due to phenolic compounds in dried fruits like cranberries.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at or below 40°F (4°C) and keep dried fruits in an airtight container at room temperature to prevent moisture buildup. Mix fresh just before consumption for optimal texture and taste.
Common Questions About Yogurt with dried fruits Nutrition
Is yogurt with dried fruits high in protein?
Yogurt with dried fruits typically contains moderate protein levels, depending on the type of yogurt. Greek yogurt, for example, may provide 10-12 grams of protein per 100 grams, while regular yogurt has less, around 4-5 grams. The dried fruits themselves are not a significant protein source but contribute natural sugars and fiber.
Can I eat yogurt with dried fruits on a keto diet?
Yogurt with dried fruits is generally not suitable for a strict keto diet because dried fruits are high in natural sugars and carbohydrates. Even plain yogurts, especially non-Greek varieties, contain some carbs from lactose. Check labels and opt for unsweetened Greek yogurt with no added dried fruits if you're trying to stay keto-friendly.
What are the health benefits and concerns of eating yogurt with dried fruits?
Yogurt with dried fruits can be a nutrient-dense snack, providing probiotics for gut health, calcium for bone strength, and fiber from the dried fruits. However, it can also be high in sugar due to both natural and added sugars in some products. Look for options that list no additional sugar and use small portions of dried fruits to keep sugar levels moderate.
How much yogurt with dried fruits should I eat in one serving?
A typical serving size is around 150-200 grams (about 3/4 to 1 cup). This portion provides a balance of nutrients without overloading on calories or sugar, making it a reasonable snack or light breakfast option. Adjust the quantity based on your dietary needs and watch for added sweeteners in store-bought options.
How does yogurt with dried fruits compare to yogurt with fresh fruits?
Compared to fresh fruits, dried fruits are more calorie-dense and higher in natural sugars because they are dehydrated. Yogurt with fresh fruits tends to be lower in sugars and calories while providing more hydration and vitamin C. For a more balanced option, consider mixing fresh fruits into your yogurt and using dried fruits sparingly.
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.
