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Nilky unsweetened yogurt Calories
Plant-based, unsweetened, protein source, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Nilky unsweetened yogurt (150 g) has 68 calories. That works out to 45 calories per 100 g. It contains 5.7 g of carbs, 4.8 g of protein, 2.1 g of fat and 1 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Nilky unsweetened yogurt Nutrition Facts
Selected: 1 cup (medium) · 150 g
68
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
4.8g
· 10% DV
Fat
2.1g
· 3% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 32% · Fat 31%
Nilky unsweetened yogurt nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 4.8 g | 10% |
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 Nilky unsweetened yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 68 kcal |
| 1 tablespoon (small) | 15 g | 7 kcal |
| 2 tablespoon (medium) | 30 g | 14 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 100 g | 45 kcal |
| 1 serving (medium) | 120 g | 54 kcal |
| 1 pack (medium) | 125 g | 56 kcal |
| 1 cup (large) | 200 g | 90 kcal |
| 1 serving (large) | 200 g | 90 kcal |
| 1 pack (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Nilky unsweetened yogurt
What is Nilky unsweetened yogurt made from?
Nilky unsweetened yogurt is a plant-based yogurt alternative, not a dairy yogurt, and it is classified as minimally processed. The product details provided do not specify which plant base it uses, so check the ingredient list rather than assuming it is made from oats, coconut, or another plant.
Does Nilky unsweetened yogurt contain live cultures or probiotics?
That cannot be confirmed from the product details alone. Some plant-based yogurt alternatives are fermented with live cultures, but the presence of live cultures in Nilky unsweetened yogurt depends on its formulation and processing; look for an explicit statement on the package.
Is Nilky unsweetened yogurt the same as sugar-free yogurt?
Not necessarily. “Unsweetened” generally means no sugar has been added, while a product may still contain naturally occurring sugars or other carbohydrates. If you need to know its sugar content specifically, use the sugar line on the nutrition panel rather than the product name.
Can you use Nilky unsweetened yogurt in overnight oats?
Yes, Nilky unsweetened yogurt works well in overnight oats. Stir it with oats and your preferred milk, then refrigerate until the oats soften. Since the yogurt is unsweetened, fruit, cinnamon, or a little honey can add sweetness if you want it.
Can Nilky unsweetened yogurt replace dairy yogurt in recipes?
Yes, Nilky unsweetened yogurt can replace dairy yogurt in many cold recipes, dips, and some bakes. Its flavor and thickness may differ, and heating can change its texture, so add it near the end of cooking or test a small amount first.
How does Nilky unsweetened yogurt taste?
Nilky unsweetened yogurt is not sweetened, so its flavor is more neutral or tangy than a sweetened yogurt. The precise taste depends on its plant base and fermentation. Try it with fruit for a sweeter bowl or herbs and cucumber for a savory one.
How long does Nilky unsweetened yogurt last after opening?
Keep Nilky unsweetened yogurt refrigerated and tightly closed after opening, and follow the use-by guidance on its packaging. Use a clean spoon each time. Discard it if you notice an unusual smell, mold, or a marked change in appearance.
Can Nilky unsweetened yogurt be frozen?
Yes, Nilky unsweetened yogurt can be frozen, but thawing may make it watery or grainy. That texture change is more noticeable when eaten plain; thawed yogurt is often better stirred into a smoothie, sauce, or cooked dish.
Can Nilky unsweetened yogurt be heated in cooking?
Yes, you can use Nilky unsweetened yogurt in warm dishes, but high heat may make it separate or alter its texture. Stir it in near the end of cooking, or temper it with a little warm liquid first for a smoother result.
Can Nilky unsweetened yogurt be used as a sour-cream substitute?
Yes, Nilky unsweetened yogurt can stand in for sour cream in cold dips and as a topping. Its thickness and flavor may not match sour cream exactly, so drain it briefly if it is too loose and season savory dishes to taste.
Nilky unsweetened yogurt Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
B5
0.45mg · 9% DV
Biotin
2.25µg · 8% DV
B12
0.15µg · 6% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
165mg · 17% DV
Zinc
0.9mg · 8% DV
Selenium
3µg · 5% DV
Potassium ⭐
180mg · 5% DV
Sodium
53mg · 2% DV
Nilky unsweetened yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nilky unsweetened yogurt
To burn the 68 calories in 1 cup (medium) (150 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 Nilky unsweetened yogurt?
Nilky unsweetened yogurt is a packaged, plant-based alternative to conventional yogurt, offered without added sweetening. It has a spoonable texture and a mild, tangy flavour, making it easy to use much like plain yogurt. Try it with fruit or oats at breakfast, as a quick snack, or in a savoury bowl with cucumber and herbs. It can also stand in for yogurt in dips and dressings, though its flavour and texture may differ from dairy yogurt.
It is a relatively light option that provides plant protein: a 100 g portion has 45 calories. Its plain taste works with both sweet and savoury toppings. Add fruit and oats for a more substantial breakfast, or use herbs and lemon to make a fresh dip.
How Nutritious Is Nilky unsweetened yogurt?
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 Nilky unsweetened yogurt 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 Nilky unsweetened yogurt Contain Allergens?
No known major allergens
Which Diets Is Nilky unsweetened yogurt Good For?
Vegan
✓ 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
Nilky unsweetened yogurt Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.