1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 126.2 mg | 5% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 23.7 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| 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 granola
Yogurt with granola is a popular breakfast or snack combination that originated in European and American cuisines and has gained global popularity. Yogurt is a fermented dairy product, rich in probiotics, protein, and calcium, while granola is a mix of rolled oats, nuts, seeds, and sometimes dried fruits, offering a rich source of fiber and healthy fats. A typical serving of plain yogurt with granola provides a balance of macronutrients, including protein, carbohydrates, and healthy fats, along with vitamins such as B12 and D, and minerals like magnesium and phosphorus. Additionally, it offers live active cultures that promote gut health. Be cautious of added sugars in flavored yogurts or sweetened granola; choosing unsweetened or low-sugar varieties is advised for optimal nutrition.
Health Benefits
- Supports digestive health due to probiotics in yogurt, which help maintain a healthy gut microbiome.
- Promotes bone health with yogurt's high calcium and vitamin D content.
- Provides sustained energy and aids digestion from the dietary fiber in granola oats and nuts.
- Supports heart health with healthy unsaturated fats from nuts and seeds in granola.
- Boosts immune function with zinc and magnesium derived from granola ingredients.
Dietary Considerations
Selection and Storage
Store yogurt in a refrigerator at or below 40°F (4°C) and keep granola in an airtight container in a cool, dry place to maintain freshness.
Common Questions About Yogurt with granola Nutrition
Is yogurt with granola high in protein?
Yogurt with granola can be a good source of protein, depending on the type of yogurt used. For example, Greek yogurt typically contains 10-20 grams of protein per serving (about 170g), while traditional yogurt has 5-9 grams. Granola itself is not particularly high in protein, usually contributing only 2-4 grams per 1/4 cup.
Can I eat yogurt with granola on a keto diet?
Yogurt with granola is generally not keto-friendly due to its carbohydrate content. Most granolas are high in carbs, with about 20-30 grams per 1/4 cup, and even unsweetened yogurt contains natural sugars (about 6-10 grams of carbs per 100g for Greek yogurt). Keto dieters could consider using low-carb granola alternatives and unsweetened Greek yogurt to make it more compliant.
What are the health benefits or concerns of eating yogurt with granola?
Yogurt with granola provides important nutrients such as calcium, probiotics, and fiber. Probiotic-rich yogurt supports gut health, while granola often delivers fiber to aid digestion. However, many commercial granolas are high in added sugar and calories, which may raise blood sugar levels or contribute to weight gain if consumed in excess. Choosing plain yogurt and low-sugar granola is recommended.
What is the recommended serving size for yogurt with granola?
A typical serving size for yogurt with granola might include 3/4 to 1 cup of yogurt (150-200 grams) and about 1/4 cup of granola. This combination provides around 250-400 calories, depending on the specific products used. Adjust portion sizes based on your dietary goals, such as calorie or protein intake.
How does yogurt with granola compare to other breakfast options?
Yogurt with granola is nutrient-dense and offers more protein and probiotics compared to many traditional breakfast foods like toast or cereal. However, it can also be higher in sugar and calories if the granola or yogurt is sweetened. When compared to eggs and vegetables, for example, it is lower in protein and fat but often easier to prepare and digest.
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.
- Dietary Supplements Fact Sheet: CalciumNational Institutes of Health Office of Dietary SupplementsProvides information on calcium, a key nutrient found in yogurt, and its role in bone health and other body functions.
- Health Benefits of Yogurt ConsumptionAmerican Journal of Clinical NutritionDiscusses the health benefits of yogurt consumption, including probiotics and improved digestion, relevant to its pairing with granola.
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.
