Yogurt with fruit and nuts

Snack

Item Rating: 70/100

1 serving (150 grams) contains 150 calories, 6.0 grams of protein, 5.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		236.6
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	3.9 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		78.9 mg	3%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	23.7 g
protein		9.5 g	19%
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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 71 cal (30.2%)

Protein: 38 cal (16.2%)

Carbs: 126 cal (53.6%)

About Yogurt with fruit and nuts

Yogurt with fruit and nuts is a nutritious and versatile snack or breakfast option enjoyed worldwide, though it is especially common in Mediterranean, Middle Eastern, and Western cuisines. The combination typically includes plain or flavored yogurt paired with fresh or dried fruits and a variety of nuts. This dish offers a balanced nutritional profile, providing protein from the yogurt, healthy fats from the nuts, and natural sugars, vitamins, and fiber from the fruit. A serving of this mix can deliver macronutrients like carbohydrates, protein, and healthy fats, along with essential micronutrients such as calcium, potassium, magnesium, and vitamin C.

Health Benefits

• Provides a strong source of calcium, which supports bone health and prevents osteoporosis.
• Rich in probiotics from yogurt, promoting gut health and aiding digestion.
• Contains healthy fats from nuts like almonds and walnuts, which support heart health by providing omega-3 fatty acids.
• Fiber from fruit aids in maintaining healthy digestion and stabilizing blood sugar levels.
• Vitamins like vitamin C from fruits boost the immune system and fight oxidative stress.

Dietary Considerations

Allergens: Contains dairy, tree nuts (e.g., almonds, walnuts), potential cross-contamination with other allergens in nuts or fruits

Suitable for: Vegetarian, mediterranean diet, low-sugar (if unsweetened yogurt and low-sugar fruits are used)

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

Selection and Storage

Store yogurt and fruits separately in the refrigerator to maximize freshness; add nuts just before serving to retain their crunch.

Common Questions About Yogurt with fruit and nuts Nutrition

Is yogurt with fruit and nuts high in protein?

Yogurt with fruit and nuts is moderately high in protein, depending on the type of yogurt used. For example, a 6-ounce serving of Greek yogurt can provide around 10-15 grams of protein, while regular yogurt offers 5-7 grams. Adding nuts like almonds contributes an additional 2-4 grams per tablespoon, making it a good protein-rich snack or meal option.

Can I eat yogurt with fruit and nuts on a keto diet?

Yogurt with fruit and nuts can be keto-friendly if carefully prepared. Choose unsweetened, full-fat Greek yogurt with about 5 grams of net carbs per 6-ounce serving. Stick to low-carb fruits like berries (e.g., raspberries or blackberries) and include small portions of nuts like almonds or walnuts to keep the carb content within keto limits.

What are the health benefits of yogurt with fruit and nuts?

Yogurt with fruit and nuts provides a balanced mix of protein, healthy fats, and essential nutrients. Yogurt is a good source of calcium, probiotics, and vitamin B12. Fruits add antioxidants, vitamin C, and fiber, while nuts offer healthy fats, vitamin E, and magnesium. However, watch for added sugars in flavored yogurt or sweetened dried fruits to reduce potential concerns.

What is the recommended serving size for yogurt with fruit and nuts?

A standard serving size is around 6 ounces of yogurt topped with 1/4 cup of fresh fruit and 1 to 2 tablespoons of nuts. This portion provides approximately 200-300 calories, depending on the type of yogurt and toppings, making it suitable for most snacks or light meals.

How does yogurt with fruit and nuts compare to oatmeal with fruit and nuts?

Yogurt with fruit and nuts is lower in carbohydrates but higher in protein compared to oatmeal with similar toppings. While oatmeal provides more dietary fiber and is a good option for sustained energy, yogurt offers probiotics for gut health. The choice largely depends on dietary preferences and specific nutritional goals.

Data Sources & Scientific References