Yogurt with pomegranate seeds

Snack

Item Rating: 71/100

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		78.9 mg	3%
Total Carbohydrates		28.4 g	10%
	Dietary Fiber	3.2 g	11%
	Sugars	18.9 g
protein		7.9 g	15%
Vitamin D		78.9 mcg	394%
Calcium		236.6 mg	18%
Iron		0.5 mg	2%
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 pomegranate seeds

Yogurt with pomegranate seeds combines creamy yogurt, originating from ancient Middle Eastern and Mediterranean cuisines, with pomegranate seeds, a fruit native to modern-day Iran and India. This pairing is both a popular snack and a nutritious side dish. Yogurt is rich in protein, calcium, and live probiotics that support gut health, while pomegranate seeds are laden with vitamin C, dietary fiber, and antioxidants like polyphenols. Together, they provide a balance of macronutrients and micronutrients, making this dish both delicious and highly nutritious.

Health Benefits

• Supports gut health due to yogurt's probiotics which enhance beneficial gut bacteria.
• Boosts immune function through pomegranate seeds, which are rich in vitamin C (14% of the daily value per 100 grams).
• Promotes bone health with the calcium content of yogurt, providing 30-50% of the daily value per 1 cup (varies by brand).
• Offers antioxidant protection with polyphenols in pomegranate seeds that combat oxidative stress.
• Aids digestion through dietary fiber in pomegranate seeds, which supports regular bowel movements.

Dietary Considerations

Allergens: Contains milk

Suitable for: Vegetarian, low-fat diets

Not suitable for: Vegans, dairy-free diets, people with milk protein allergies or lactose intolerance (if not using lactose-free yogurt)

Selection and Storage

Store yogurt in the refrigerator at 40°F (4°C) or below. Pomegranate seeds should be kept in an airtight container in the fridge and added to yogurt just before serving to maintain texture.

Common Questions About Yogurt with pomegranate seeds Nutrition

Is yogurt with pomegranate seeds high in protein?

Plain Greek yogurt with pomegranate seeds is moderately high in protein, offering about 10-20 grams of protein per 100-gram serving of yogurt, depending on the brand or type of yogurt used. Pomegranate seeds contribute minimal protein but add fiber, vitamins, and antioxidants.

Can I eat yogurt with pomegranate seeds on a keto diet?

Yogurt with pomegranate seeds is not typically keto-friendly due to its carbohydrate content. Even plain Greek yogurt contains 3-4 grams of carbs per 100 grams, and pomegranate seeds add an additional 3-4 grams of carbs per tablespoon. It may be suitable in very small portions if your carb limit allows.

What are the health benefits of yogurt with pomegranate seeds?

This combination offers probiotics from yogurt, which support gut health, and polyphenol antioxidants from pomegranate seeds, known for reducing inflammation and oxidative stress. Additionally, it provides calcium, vitamin C, and fiber, making it a nutrient-dense snack or meal addition.

What is the recommended serving size of yogurt with pomegranate seeds?

A recommended serving is about 150–200 grams of plain yogurt paired with 2–3 tablespoons of pomegranate seeds. This portion provides around 150–200 calories, depending on the type of yogurt (full-fat, nonfat, etc.), and ensures a balanced intake of protein, fiber, and healthy nutrients.

How does yogurt with pomegranate seeds compare to other fruit-topped yogurts?

Compared to other fruit-topped yogurts, pomegranate seeds provide more fiber and antioxidants than most fruits like bananas or strawberries. However, they have a similar calorie contribution. Using plain Greek yogurt with pomegranate seeds ensures a lower sugar option compared to pre-flavored fruit yogurts, which often have added sugars.

Data Sources & Scientific References