Yogurt with fruit

Breakfast

Item Rating: 69/100

1 serving (150 grams) contains 120 calories, 5.0 grams of protein, 3.0 grams of fat, and 18.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% 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		28.4 g	10%
	Dietary Fiber	1.6 g	5%
	Sugars	23.7 g
protein		7.9 g	15%
Vitamin D		78.9 mcg	394%
Calcium		236.6 mg	18%
Iron		0.2 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 42 cal (22.6%)

Protein: 31 cal (16.9%)

Carbs: 113 cal (60.6%)

About Yogurt with fruit

Yogurt with fruit is a popular and nutritious dish enjoyed worldwide, with origins tracing back to regions like Central Asia and the Middle East. Yogurt is made through bacterial fermentation of milk, resulting in a creamy, probiotic-rich food. When paired with fresh fruits such as berries, bananas, or mangoes, it becomes a balanced snack or breakfast option. Yogurt is a good source of protein, calcium, and live cultures (probiotics), while fruits provide dietary fiber, vitamins, and antioxidants. Depending on the type of yogurt used (e.g., Greek, regular, or plant-based), the nutritional content can vary, but the combination generally offers a mix of macronutrients and micronutrients, including vitamins A, C, and potassium.

Health Benefits

• Supports gut health due to probiotics in yogurt, which help maintain a healthy microbiome.
• Promotes bone health with yogurt's high calcium content (about 300 mg per cup).
• Boosts immunity with the antioxidants and vitamin C found in fresh fruits like berries.
• Provides sustained energy due to the blend of natural sugars, protein, and fiber.
• Aids in digestion because of the soluble fiber from fruits such as apples or pears.

Dietary Considerations

Allergens: Contains milk (dairy), potential cross-contamination with nuts or soy in processed yogurts

Suitable for: Vegetarian diets, gluten-free diets (if no additives contain gluten)

Not suitable for: Vegans (unless using plant-based yogurt), lactose-intolerant individuals (unless using lactose-free yogurt)

Selection and Storage

Store yogurt in the refrigerator at 40°F or below and consume it by the expiration date. Add fresh fruit just before eating to avoid sogginess or loss of texture.

Common Questions About Yogurt with fruit Nutrition

Is yogurt with fruit high in protein?

Yogurt with fruit can be a good source of protein, especially if made with Greek yogurt. A 6-ounce serving of Greek yogurt with fruit typically contains 10-15 grams of protein. The exact amount depends on the type of yogurt and the amount of added fruit or toppings.

Can I eat yogurt with fruit on a keto diet?

Yogurt with fruit is generally not ideal for a strict keto diet due to its carbohydrate content. Most yogurts, especially those with added fruit or sweeteners, contain 10-20 grams of carbs per serving. Opt for unsweetened Greek yogurt and add minimal low-carb fruits like berries if you're following keto.

What are the health benefits and concerns of eating yogurt with fruit?

Yogurt with fruit provides probiotics for gut health, calcium for bone health, and vitamins like vitamin B12 and potassium. However, some store-bought varieties can be high in added sugar, with as much as 15-25 grams per serving. Choose unsweetened or low-sugar options to avoid excessive sugar intake.

What is the recommended serving size for yogurt with fruit?

A standard serving size of yogurt with fruit is about 6 ounces (around 3/4 cup). This provides a balanced amount of protein, carbs, and fats, but portion sizes should be adjusted based on individual dietary needs and calorie goals.

How does yogurt with fruit compare to plain yogurt?

Yogurt with fruit is usually higher in sugar and carbohydrates than plain yogurt due to the added fruit and potential sweeteners. Plain yogurt, especially Greek yogurt, is a better choice for those watching their sugar intake or looking for more protein. Add fresh fruit to plain yogurt for more control over sweetness and nutrients.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025: Dairy Recommendations

   U.S. Department of Agriculture and HHS

   Highlights the role of dairy, including yogurt, as part of a healthy dietary pattern for nutrient intake.

   View source →