1 serving (150 grams) contains 150 calories, 6.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
236.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 118.3 mg | 5% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 18.9 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
Source of Calories
About Yogurt with nuts
Yogurt with nuts is a popular and nutritious snack or breakfast across many cuisines, including Mediterranean and Middle Eastern diets. Yogurt, typically made from milk, provides a rich source of calcium, protein, and probiotics, while nuts such as almonds, walnuts, or cashews contribute a dose of heart-healthy fats, fiber, and essential vitamins. This combination is a balanced option containing healthy fats, carbohydrates, and protein, making it ideal for sustained energy and digestive health. The probiotic properties of yogurt enhance gut health, while the micronutrients in nuts, like magnesium and vitamin E, promote overall vitality. This dish may be sweetened naturally with honey or fruit for extra flavor, fitting well into diverse dietary practices and lifestyles.
Health Benefits
- Supports gut health with probiotics found in yogurt, which aid digestion and maintain a healthy microbiome.
- Promotes bone health due to calcium from yogurt, contributing to stronger bones and teeth.
- Improves heart health with omega-3 fatty acids in nuts such as walnuts, which help reduce inflammation and cholesterol levels.
- Provides antioxidant protection from vitamin E in nuts, which helps combat oxidative stress.
- Enhances satiety and energy levels through protein from yogurt and fiber in nuts, helping with weight management.
Dietary Considerations
Selection and Storage
Store yogurt and nuts separately in airtight containers in the refrigerator to maintain freshness. Combine just before consumption to ensure the nuts stay crunchy.
Common Questions About Yogurt with nuts Nutrition
Is yogurt with nuts high in protein?
Yes, yogurt with nuts is a good source of protein. A typical serving of plain Greek yogurt (6 oz) contains around 15-20g of protein, and adding a handful (1 oz) of nuts, like almonds or walnuts, can contribute 4-6g more protein, depending on the type of nut.
Can I eat yogurt with nuts on a keto diet?
Yes, yogurt with nuts can be keto-friendly if you choose the right ingredients. Use unsweetened full-fat Greek yogurt, which has around 4-5g net carbs per serving, and pair it with low-carb nuts like pecans or macadamia nuts. Avoid sweetened yogurts or sugary nut mixes to keep it keto-compliant.
What are the health benefits of yogurt with nuts?
Yogurt with nuts provides a balance of protein, healthy fats, and beneficial nutrients. Yogurt is rich in probiotics, calcium, and B vitamins, which support digestive and bone health. Nuts contribute healthy fats, fiber, antioxidants, and minerals like magnesium, improving heart health and offering anti-inflammatory benefits.
How much yogurt with nuts should I eat per serving?
A standard serving size is around 6 oz (170g) of yogurt with 1 oz (about a small handful or 28g) of nuts. This portion provides approximately 200-300 calories, depending on the specific yogurt and nuts used, and is a good option for a snack or part of a balanced meal.
Is yogurt with nuts healthier than eating granola with yogurt?
Yes, yogurt with nuts is often healthier than yogurt with granola since it contains less sugar and more healthy fats. While granola can be high in added sugars and refined carbs, nuts offer a nutrient-dense alternative with protein and heart-healthy monounsaturated fats. Always check labels for sugar content to make an informed choice.
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.
