1 serving (150 grams) contains 120 calories, 8.0 grams of protein, 4.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
189.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 94.6 mg | 4% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 12.6 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 394.3 mg | 8% | |
* 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 seeds
Yogurt with seeds combines the creamy, fermented dairy product with nutrient-dense seeds such as chia, flax, or sunflower seeds. Yogurt has roots in Middle Eastern and South Asian cuisines, where its probiotic benefits and tangy flavor have been prized for centuries. Seeds, on the other hand, are staple ingredients globally, known for their fiber and healthy fat content. This dish provides an excellent source of probiotics, calcium, and protein from the yogurt, coupled with omega-3 fatty acids, dietary fiber, and essential micronutrients like magnesium and phosphorus from the seeds. This combination makes it a nutrient-packed option for breakfast, snacks, or dessert, supporting various diet patterns when consumed mindfully.
Health Benefits
- Supports gut health due to probiotics in yogurt that help balance beneficial bacteria in the digestive system.
- Promotes bone health from calcium (about 15-20% of daily value per serving) and phosphorus, vital minerals for bone strength.
- Provides anti-inflammatory benefits from omega-3 fatty acids found in seeds like flax and chia.
- Aids in digestion and regularity because of dietary fiber found in seeds, with chia seeds containing approximately 10 grams of fiber per ounce.
- Boosts heart health due to magnesium, which supports cardiovascular function, present in both yogurt and seeds (about 10% of recommended daily intake in one serving).
Dietary Considerations
Selection and Storage
Store yogurt with seeds in an airtight container in the refrigerator and consume within 3-4 days for optimal freshness and nutrient retention.
Common Questions About Yogurt with seeds Nutrition
Is yogurt with seeds high in protein?
Yes, yogurt with seeds can be a good source of protein, depending on the type of yogurt used. Greek yogurt typically contains 10–20 grams of protein per serving (6–8 oz), while seeds like chia or flaxseed add an additional 2–3 grams of protein per tablespoon, making it a protein-rich snack or meal.
Can I eat yogurt with seeds on a keto diet?
Yogurt with seeds can fit into a keto diet if unsweetened, low-carb yogurt is used. Full-fat Greek yogurt typically contains 4–6 grams of carbs per serving, and seeds like chia or flaxseed add fiber, which reduces net carbs. Be cautious of flavored or sweetened yogurts that often have higher carbohydrate content.
What are the health benefits of yogurt with seeds?
Yogurt with seeds offers probiotics for gut health and high-quality protein for muscle maintenance from the yogurt. Seeds like chia, flax, and pumpkin provide omega-3 fatty acids, fiber, antioxidants, and essential minerals such as magnesium and zinc, contributing to heart health and digestion.
How much yogurt with seeds should I eat per serving?
A reasonable serving size of yogurt with seeds is about 6–8 oz of yogurt paired with 1–2 tablespoons of seeds. This portion balances nutritional intake, providing roughly 200–300 calories, depending on the type of yogurt and seeds included, and helps avoid excessive calorie or fat intake.
Is yogurt with seeds healthier than plain yogurt?
Yogurt with seeds can be healthier than plain yogurt if the seeds enhance the nutritional profile by adding fiber, healthy fats, and micronutrients like omega-3s. However, plain yogurt may be preferable for those watching calorie or fat content. The health benefits depend on individual dietary needs and 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.
