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Chia, dried mulberry, raspberry, low-fat yogurt mix Calories
Omega-3, fiber, probiotic, low fat, antioxidant
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Chia, dried mulberry, raspberry, low-fat yogurt mix (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 24.3 g of carbs, 9.4 g of protein, 4 g of fat and 6.8 g of fiber. Its 0.2 mg of Copper covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Chia, dried mulberry, raspberry, low-fat yogurt mix Nutrition Facts
Selected: 1 cup (medium) · 180 g
166
KCAL / 180G
Carbs
24.3g
· 9% DV
Protein
9.4g
· 19% DV
Fat
4g
· 5% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 22% · Fat 21%
Chia, dried mulberry, raspberry, low-fat yogurt mix nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 6.8 g | 24% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chia, dried mulberry, raspberry, low-fat yogurt mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 166 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 100 g | 92 kcal |
| 1 cup (small) | 120 g | 110 kcal |
| 1 pack (small) | 125 g | 115 kcal |
| 1 piece (medium) | 150 g | 138 kcal |
| 1 bottle (medium) | 200 g | 184 kcal |
| 1 serving (large) | 200 g | 184 kcal |
| 1 cup (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Chia, dried mulberry, raspberry, low-fat yogurt mix
Is the chia, dried mulberry, raspberry and low-fat yogurt mix a good breakfast?
Yes, it can work as a quick breakfast. Yogurt and chia make the mixture more filling, while the fruit adds sweetness and flavor. If you need a heartier meal, pair it with something like eggs or whole-grain toast.
How do you make the chia, dried mulberry, raspberry and low-fat yogurt mix?
Stir the chia seeds thoroughly into the yogurt, then fold in the dried mulberries and raspberries. Letting the mixture stand gives the chia time to absorb liquid and thicken it. Wash fresh raspberries gently and dry them before adding.
Why does the chia, dried mulberry, raspberry and low-fat yogurt mix get so thick?
It thickens because chia seeds absorb liquid from the yogurt and form a gel. Stir the mixture again after it rests; if it is thicker than you like, loosen it with a little extra yogurt or milk.
Can you prepare the chia, dried mulberry, raspberry and low-fat yogurt mix the night before?
Yes, prepare it the night before and keep it covered in the refrigerator. The chia will soften and thicken the yogurt by morning. For a firmer raspberry texture, add the berries just before serving rather than leaving them in overnight.
How long does the chia, dried mulberry, raspberry and low-fat yogurt mix last in the fridge?
Keep it covered and refrigerated, and aim to eat it by the next day. The chia continues to absorb liquid, and the raspberries soften as they sit. Discard it if it develops an unusual smell, mold, or appearance.
Can you use frozen raspberries in the chia, dried mulberry, raspberry and low-fat yogurt mix?
Yes, frozen raspberries work, but they release juice as they thaw and can make the yogurt thinner. Thaw and drain them first for a thicker mixture, or stir them in while still frozen if you do not mind a softer texture.
Do the dried mulberries need soaking in the chia, dried mulberry, raspberry and low-fat yogurt mix?
No, dried mulberries do not need to be soaked separately. They soften as they sit in the yogurt, especially when the mixture is prepared ahead. If they are unusually firm, briefly soak them in water and drain them before mixing.
Is the chia, dried mulberry, raspberry and low-fat yogurt mix good for weight loss?
It can be a filling snack or breakfast, but it does not cause weight loss by itself. The dried mulberries add sweetness, so avoid piling on extra sweeteners if you want to keep the mixture less dessert-like.
Can you eat the chia, dried mulberry, raspberry and low-fat yogurt mix before a workout?
Yes, it can be eaten before exercise if you tolerate yogurt and chia well. The fruit provides carbohydrates, while chia makes the mixture thicker and slower to eat. Have it early enough to avoid exercising with an uncomfortably full stomach.
Can people with diabetes eat the chia, dried mulberry, raspberry and low-fat yogurt mix?
Some people with diabetes can include it, but dried mulberries contain natural sugars that may affect blood glucose. Consider how the portion fits your meal plan and monitor your response. If you use glucose-lowering medication, ask your clinician or dietitian for individual advice.
Chia, dried mulberry, raspberry, low-fat yogurt mix Vitamins & Minerals
Vitamins
B2
0.32mg · 25% DV
Vitamin C
19.8mg · 22% DV
B5
0.9mg · 18% DV
B12
0.4µg · 17% DV
Minerals
Copper
0.23mg · 26% DV
Calcium
252mg · 25% DV
Phosphorus
176mg · 25% DV
Manganese
0.41mg · 18% DV
Potassium ⭐
378mg · 11% DV
Sodium
86mg · 4% DV
Chia, dried mulberry, raspberry, low-fat yogurt mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia, dried mulberry, raspberry, low-fat yogurt mix
To burn the 166 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chia, dried mulberry, raspberry, low-fat yogurt mix?
Chia, dried mulberry, raspberry and low-fat yogurt mix is a modern yogurt bowl made with chia seeds and fruit rather than a traditional dish from one particular region. It works as breakfast or a light snack, and you can serve it with extra fresh fruit or a little cereal for crunch. The chia thickens the yogurt as it rests, while dried mulberries bring concentrated sweetness and raspberries add a bright, tart note. Chia contributes fibre and omega-3 fats, and the yogurt provides protein; a 100 g portion has 5.2 g of protein. Stir it together and leave it for a few minutes if you prefer a softer, more spoonable texture.
How Nutritious Is Chia, dried mulberry, raspberry, low-fat yogurt mix?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chia, dried mulberry, raspberry, low-fat yogurt mix Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chia, dried mulberry, raspberry, low-fat yogurt mix Contain Allergens?
Contains these allergens:
Which Diets Is Chia, dried mulberry, raspberry, low-fat yogurt mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chia, dried mulberry, raspberry, low-fat yogurt mix Fat Profile
SATURATED
1.26g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.