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Nilky yogurt Calories
Plant-based yogurt, lactose-free, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Nilky yogurt (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 11.7 g of carbs, 1.8 g of protein, 3.3 g of fat and 1 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Nilky yogurt Nutrition Facts
Selected: 1 cup (medium) · 150 g
90
KCAL / 150G
Carbs
11.7g
· 4% DV
Protein
1.8g
· 4% DV
Fat
3.3g
· 4% 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 56% · Protein 9% · Fat 35%
Nilky yogurt nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 11.7 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 1.8 g | 4% |
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 yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 90 kcal |
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 100 g | 60 kcal |
| 1 serving (small) | 100 g | 60 kcal |
| 1 pack (medium) | 125 g | 75 kcal |
| 1 cup (large) | 200 g | 120 kcal |
| 1 serving (large) | 200 g | 120 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Nilky yogurt
What is Nilky yogurt?
Nilky yogurt is a plant-based, lactose-free alternative to dairy yogurt. It has a thick, smooth texture and can be eaten on its own or used in recipes that call for yogurt.
Is Nilky yogurt dairy-free?
Yes, Nilky yogurt is plant-based and lactose-free, so it is a dairy-free alternative. If you avoid a particular ingredient for a reason other than lactose, check the product’s ingredient information before eating it.
Can you use Nilky yogurt in overnight oats?
Yes, Nilky yogurt works well in overnight oats. Stir it into oats and let the mixture chill until the oats soften; add a little milk or another liquid if you prefer a looser texture.
Can Nilky yogurt be used as a sour cream substitute?
Yes, Nilky yogurt can replace sour cream in dips, dressings, and as a topping. Its flavor may differ from sour cream, so taste the dish before adding extra lemon juice or other sour ingredients.
Can you cook with Nilky yogurt in a curry or sauce?
Yes, you can add Nilky yogurt to curries and sauces, but strong heat may make its texture split or turn grainy. Stir it in over low heat near the end, and avoid bringing the dish to a boil.
Can Nilky yogurt go in smoothies?
Yes, Nilky yogurt blends into smoothies and adds a creamy texture. Combine it with fruit and blend until smooth; if the drink is too thick, add a splash of water or your preferred milk.
Does Nilky yogurt contain live probiotics?
Not necessarily: being a plant-based yogurt does not by itself confirm that Nilky yogurt contains live probiotic cultures. Check the package for cultures and storage instructions, since heat treatment can affect whether cultures remain alive.
How should you store Nilky yogurt after opening?
Keep Nilky yogurt refrigerated after opening, with the lid closed, and use a clean spoon each time. The safe storage period can vary by product, so follow the package’s instructions for use after opening.
Can you freeze Nilky yogurt?
Yes, Nilky yogurt can be frozen, but thawing may leave it separated or grainy. Stir it well after thawing and use it in smoothies, sauces, or cooked dishes rather than expecting its original smooth texture.
Can Nilky yogurt replace Greek yogurt in recipes?
Yes, Nilky yogurt can replace Greek yogurt in dips, dressings, and some baking recipes. The result may be less tangy or have a different consistency, so adjust the liquid in the recipe gradually.
Nilky yogurt Vitamins & Minerals
Vitamins
Vitamin D
1.05µg · 5% DV
B1
0.06mg · 5% DV
B5
0.18mg · 4% DV
Biotin
1.05µg · 4% DV
Minerals
Calcium
180mg · 18% DV
Phosphorus
51mg · 7% DV
Copper
0.05mg · 6% DV
Magnesium
21mg · 5% DV
Potassium ⭐
128mg · 4% DV
Sodium
57mg · 2% DV
Nilky yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nilky yogurt
To burn the 90 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 yogurt?
Nilky yogurt is a plant-based, lactose-free alternative to dairy yogurt, made for people who want a vegan option. It has a thick, smooth texture and a mild, gently tangy taste. Try it at breakfast with fruit, oats or granola, or have it as a snack; it also works in smoothies, dips and sauces. In places where yogurt is commonly served with savoury meals, it can be paired with herbs and cucumber as a cooling side.
It is relatively low in protein, with 1.2 g per 100 g, so it is not a substantial protein source on its own. Add nuts or seeds for a more filling breakfast, or use it wherever you want a creamy yogurt-style topping without dairy.
How Nutritious Is Nilky yogurt?
Nutrient density
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.
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 yogurt Processed?
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.
Does Nilky yogurt Contain Allergens?
No known major allergens
Which Diets Is Nilky 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 yogurt Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.