1 serving (200 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 |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.5 g | 4% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 11.8 mg | 3% | |
| Sodium | 70.6 mg | 3% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 23.5 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 58.8 mcg | 294% | |
| Calcium | 176.5 mg | 13% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 235.3 mg | 5% | |
* 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 mango
Yogurt with mango is a globally-loved dish combining creamy, cultured yogurt with fresh, tropical mangoes. Originating from Indian cuisine, where mango is often paired with yogurt in dishes like 'mango lassi,' this combination is now popular worldwide as a nutritious dessert or snack. The dish is rich in probiotics from yogurt, which support gut health, and vitamin C from mangoes, essential for immune function. Additionally, it provides a balance of macronutrients, with yogurt offering protein and mango contributing natural sugars and dietary fiber. Yogurt with mango typically delivers approximately 150-200 calories per serving, depending on portion size and yogurt type (plain or sweetened).
Health Benefits
- Supports digestive health through probiotics (live bacteria) found in yogurt.
- Boosts immunity with mango’s high vitamin C content, providing about 20% of the daily recommended intake per 100g.
- Promotes bone health as yogurt is rich in calcium, supplying about 15% of the daily value per 150g serving.
- Offers antioxidant protection from mangoes’ beta-carotene, which the body converts to vitamin A.
- Provides sustained energy as the natural sugars in mangoes are accompanied by fiber, preventing blood sugar spikes.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at or below 40°F (4°C) and consume it within its expiration date. Keep mangoes at room temperature until ripe, then refrigerate sliced mango and yogurt mix for up to 2 days.
Common Questions About Yogurt with mango Nutrition
Is yogurt with mango high in protein?
Yogurt with mango can contain a moderate protein amount, depending on the type of yogurt used. For example, 1 cup of plain Greek yogurt typically has about 10-20g of protein, while regular yogurt contains about 5-8g per cup. Adding mango will slightly reduce the protein percentage since mango is primarily a source of natural sugars and vitamins.
Can I eat yogurt with mango on a keto diet?
Yogurt with mango is not typically suitable for a keto diet due to the natural sugars in mango. A keto diet usually limits carb intake to around 20-50g per day, and even a small serving of mango (around 100g) contains about 15g of carbs. Consider unsweetened full-fat yogurt with a smaller portion of lower-carb fruits like berries for a keto-friendly option.
What are the health benefits of eating yogurt with mango?
Yogurt with mango provides probiotics from yogurt, which supports gut health, and plenty of vitamin C and vitamin A from the mango, which boost immune function and skin health. Additionally, yogurt offers calcium for strong bones. However, if sweetened yogurt is used, it may be high in added sugars, which can increase calorie content and reduce the overall health benefit.
What is the recommended serving size for yogurt with mango?
An appropriate serving size for yogurt with mango is about 1 cup of yogurt (approx. 150g) and 1/2 cup of diced mango (approx. 75g). This portion provides a balanced mix of protein, vitamins, and natural sugars while keeping calories moderate, typically around 200-250 calories depending on the type of yogurt used.
How does yogurt with mango compare to plain yogurt or yogurt with other fruits?
Yogurt with mango is higher in natural sugars compared to plain yogurt but provides additional vitamins like vitamin C and A. Compared to yogurt with berries, mango has more carbohydrates and a sweeter flavor profile, while berries (like raspberries or blueberries) have more fiber and lower carbs, making them a better option for low-carb diets. Choose based on your dietary goals and taste preferences.
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.
