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Rich in vitamin C, fiber, and healthy fats
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Orange with walnut yogurt (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 20.7 g of carbs, 5.7 g of protein, 7.7 g of fat and 3.2 g of fiber. Its 57 mg of Vitamin C covers 63% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
165
KCAL / 150G
Carbs
20.7g
· 8% DV
Protein
5.7g
· 11% DV
Fat
7.7g
· 10% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 13% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 3.2 g | 11% |
| Protein | 5.7 g | 11% |
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 serving (medium) | 150 g | 165 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 2 serving (double) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
To make orange with walnut yogurt, peel and segment an orange, spoon plain yogurt over it, and finish with chopped walnuts. You can layer the ingredients or mix the orange pieces into the yogurt just before serving.
Yes, orange with walnut yogurt is fine to eat as a combination. The acidity of the orange may make the yogurt taste tangier, but it does not make the pairing unsafe or cancel out the fruit’s nutrients.
Plain yogurt works best for orange with walnut yogurt because it lets the orange and walnuts stand out. Greek-style yogurt makes the dish thicker, while regular yogurt gives it a looser, spoonable texture.
Yes, but orange with walnut yogurt is best assembled shortly before eating. The orange releases juice as it sits, and the walnuts lose their crunch; keep the components separate and add the walnuts at serving time.
Store orange with walnut yogurt covered in the refrigerator and aim to eat it by the next day. The fruit can make the yogurt watery over time, so discard it if you notice mold, an unusual smell, or an unexpected change in appearance.
Yes, peel the orange before making orange with walnut yogurt and use the fruit segments. Removing thick bits of white pith is optional, but it can reduce bitterness and make each bite more pleasant.
Yes, a little honey or cinnamon can be added to orange with walnut yogurt. Taste it first, since a ripe orange may already provide enough sweetness and the walnuts add their own rich flavor.
Yes, orange with walnut yogurt can be a light breakfast or part of a larger one. If you want a more substantial meal, serve it with oats or whole-grain toast rather than relying on the fruit-and-yogurt bowl alone.
Orange with walnut yogurt can make a satisfying snack: the yogurt and walnuts complement the orange’s fiber. For a more filling option, add oats or pair it with another source of protein.
Yes, children can eat orange with walnut yogurt if they tolerate dairy and walnuts. For young children, finely grind or crush the walnuts rather than serving large pieces, which can pose a choking risk.
Vitamins
Vitamin C
57mg · 63% DV
B2
0.2mg · 15% DV
B5
0.68mg · 14% DV
Folate
48µg · 12% DV
Minerals
Copper
0.2mg · 22% DV
Phosphorus
108mg · 15% DV
Calcium
132mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
330mg · 10% DV
Sodium
48mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 165 calories in 1 serving (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.
Orange with walnut yogurt is a simple combination of orange pieces topped with plain yogurt and chopped walnuts, rather than a dish tied to one particular regional tradition. The juicy, tangy fruit contrasts with the yogurt’s cool creaminess and the walnuts’ earthy crunch, making it work as a quick breakfast, snack or light dessert.
Serve it chilled, either layered in a bowl or with the yogurt spooned over the orange. It brings together the fruit’s vitamin C and fibre with the walnuts’ fats, while yogurt adds some protein; it contains about 110 calories per 100 g. For a lighter version, choose plain unsweetened yogurt and adjust the amount of walnuts to suit your taste.
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.
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 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.
Contains these allergens:
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
SATURATED
1.05g
MONOUNSATURATED
1.65g
POLYUNSATURATED
4.35g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.