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Pumpkin yogurt Calories
Combination of yogurt and pumpkin, source of probiotics and fiber
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pumpkin yogurt (150 g) has 105 calories. That works out to 70 calories per 100 g. It contains 15.3 g of carbs, 4.9 g of protein, 2.1 g of fat and 1.8 g of fiber. Its 0.5 µg of B12 covers 22% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Pumpkin yogurt Nutrition Facts
Selected: 1 cup (medium) · 150 g
105
KCAL / 150G
Carbs
15.3g
· 6% DV
Protein
4.9g
· 10% DV
Fat
2.1g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 20% · Fat 19%
Pumpkin yogurt nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 1.8 g | 6% |
| Protein | 4.9 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 Pumpkin yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 105 kcal |
| 2 tablespoon (medium) | 30 g | 21 kcal |
| 1 piece (small) | 80 g | 56 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 100 g | 70 kcal |
| 1 serving (medium) | 120 g | 84 kcal |
| 1 piece (large) | 160 g | 112 kcal |
| 1 serving (large) | 180 g | 126 kcal |
| 1 cup (large) | 200 g | 140 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Pumpkin yogurt
What is pumpkin yogurt?
Pumpkin yogurt is yogurt mixed with cooked pumpkin or pumpkin purée. It can be served plain, seasoned as a savory side, or sweetened for breakfast or a snack, depending on the recipe.
How do you make pumpkin yogurt at home?
To make pumpkin yogurt, cook pumpkin until soft, mash or purée it, and let it cool before stirring it into yogurt. Adding hot pumpkin can warm the yogurt and affect its texture and live cultures.
Can you make pumpkin yogurt with canned pumpkin?
Yes, plain canned pumpkin purée works in pumpkin yogurt. Choose purée rather than pumpkin pie filling, which is typically already sweetened and spiced; stir in a small amount first and adjust the texture to taste.
Is pumpkin yogurt sweet or savory?
Pumpkin yogurt can be either sweet or savory. Cinnamon pairs well with a sweet version, while herbs, black pepper, or garlic suit a savory one; the yogurt and pumpkin work with both approaches.
What spices go well in pumpkin yogurt?
Cinnamon is a natural match for sweet pumpkin yogurt, while cumin and black pepper suit a savory version. Add spices gradually so they complement rather than overpower the pumpkin's mild flavor.
Can pumpkin yogurt be used as a dip?
Yes, savory pumpkin yogurt can be served as a dip. Mix the pumpkin purée with plain yogurt and season it with herbs or garlic; cool the mixture before serving for a thicker texture.
How should you store homemade pumpkin yogurt?
Store homemade pumpkin yogurt in a covered container in the refrigerator and serve it with a clean spoon. Avoid leaving it at room temperature for an extended time, and discard it if its smell or appearance changes.
Can you add pumpkin yogurt to overnight oats?
Yes, pumpkin yogurt can be stirred into overnight oats for a pumpkin-flavored breakfast. Mix it with the oats before chilling, and add crunchy toppings just before eating so they do not soften.
Does pumpkin yogurt contain probiotics?
Pumpkin yogurt can contain live cultures if it is made with yogurt that has live cultures. Let cooked pumpkin cool before mixing it in, because heat can reduce the number of living cultures.
Can people with diabetes eat pumpkin yogurt?
People with diabetes can include pumpkin yogurt, but sweetened recipes can add carbohydrates and may affect blood glucose differently from an unsweetened version. Choose a less-sweet preparation and follow any individualized advice from your care team.
Pumpkin yogurt Vitamins & Minerals
Vitamins
B12
0.52µg · 22% DV
B2
0.24mg · 18% DV
Biotin
3.3µg · 11% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
128mg · 18% DV
Calcium
165mg · 17% DV
Potassium ⭐
315mg · 9% DV
Iodine
12µg · 8% DV
Sodium
68mg · 3% DV
Pumpkin yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pumpkin yogurt
To burn the 105 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 Pumpkin yogurt?
Pumpkin yogurt combines cooked, mashed pumpkin with yogurt. It is a simple pairing rather than a dish tied to one particular regional tradition, and recipes can be adjusted to taste. The pumpkin brings gentle sweetness and a soft texture, while yogurt adds a cool, tangy contrast. Enjoy it for breakfast or as a snack, plain or topped with cinnamon and nuts; a savoury version can be seasoned with herbs.
Yogurt’s live cultures and the pumpkin’s fibre give the combination some nutritional variety, though it is not especially fibre-rich. For a lighter bowl, use plain yogurt and skip added sweeteners. Nuts make it more substantial, while keeping the serving simple lets the pumpkin’s flavour come through.
How Nutritious Is Pumpkin 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 Pumpkin 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 Pumpkin yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Pumpkin yogurt 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
Pumpkin yogurt Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.