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Source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cocoa Yogurt Pudding (170 g) has 201 calories. That works out to 118 calories per 100 g. It contains 26.5 g of carbs, 8.8 g of protein, 7 g of fat and 3.6 g of fiber. Its 224.4 mg of Phosphorus covers 32% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 170 g
201
KCAL / 170G
Carbs
26.5g
· 10% DV
Protein
8.8g
· 18% DV
Fat
7g
· 9% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 17% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 201 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 4.17 g | 21% |
| Trans fat | 0.14 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 26.5 g | 10% |
| Fiber | 3.6 g | 13% |
| Protein | 8.8 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 201 kcal |
| 1 tablespoon (mini) | 15 g | 18 kcal |
| 1 ounce (extra small) | 28 g | 33 kcal |
| 1 serving (half) | 85 g | 100 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (small) | 100 g | 118 kcal |
| 1 pack (small) | 125 g | 148 kcal |
| 1 pack (large) | 200 g | 236 kcal |
| 1 cup (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Whisk yogurt with cocoa and your preferred sweetener until smooth, then chill the mixture until thick. For a richer texture, start with Greek yogurt; add toppings just before serving so they do not soften the pudding.
Cocoa Yogurt Pudding can be a nourishing dessert because yogurt contributes protein and calcium. Its overall nutritional value depends on the yogurt and sweetener used, so unsweetened cocoa and modest added sugar are practical choices.
Yes, Greek yogurt works well in Cocoa Yogurt Pudding and makes it thicker and creamier. If the mixture feels too dense, stir in a little milk or water until it reaches the consistency you like.
Cocoa Yogurt Pudding can taste bitter when the cocoa is unsweetened or the amount is too generous. Add cocoa gradually and balance its flavor with a little sweetener or ripe mashed fruit.
Fresh berries, sliced banana, chopped nuts, and granola all pair well with Cocoa Yogurt Pudding. Add crunchy toppings at serving time; leaving them in the pudding can make them soft.
Yes, you can prepare Cocoa Yogurt Pudding ahead and keep it covered in the refrigerator. Stir it before serving if liquid has separated, and wait to add fruit or crunchy toppings until just before eating.
Cocoa Yogurt Pudding is usually served chilled, which helps it set and keeps the yogurt’s fresh, tangy flavor. Heating it can make the yogurt separate, so let refrigerated pudding soften slightly at room temperature instead.
Yes, plant-based yogurt can be used, but the result may be thinner or less tangy than dairy-based Cocoa Yogurt Pudding. Choose a plain, thick variety and note that its protein and calcium content can differ.
No, Cocoa Yogurt Pudding does not need gelatin when you want a soft, spoonable texture. Thick yogurt can provide enough body; chia seeds can also thicken it, though they change the texture noticeably.
Yes, Cocoa Yogurt Pudding can be part of a post-workout snack, as its yogurt provides protein. For a more substantial recovery snack, pair it with fruit or oats to add carbohydrates.
Vitamins
B12
0.71µg · 30% DV
B2
0.32mg · 25% DV
B5
0.65mg · 13% DV
Biotin
3.06µg · 10% DV
Minerals
Phosphorus
224mg · 32% DV
Calcium
265mg · 27% DV
Copper
0.24mg · 27% DV
Iodine
27µg · 18% DV
Potassium ⭐
400mg · 12% DV
Sodium
99mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 201 calories in 1 cup (medium) (170 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.
Cocoa yogurt pudding is a chilled dessert made with yogurt and cocoa, with a soft, spoonable consistency. Recipes vary: some include a sweetener or an ingredient to help the mixture set. It can be mixed at home and left to chill before serving.
Enjoy it as a dessert or snack, either plain or topped with fruit. Its yogurt base contributes protein and calcium; each 100 g provides 5.2 g of protein. For a less sweet version, use unsweetened cocoa and add sweetener sparingly, or let ripe fruit provide extra sweetness.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
NOVA 3
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.17g
MONOUNSATURATED
1.79g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.