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Quinoa yogurt Calories
Rich in protein and fiber, probiotic, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Quinoa yogurt (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 21.6 g of carbs, 9.9 g of protein, 4 g of fat and 2.2 g of fiber. Its 198 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Quinoa yogurt?
Quinoa yogurt combines creamy yogurt with cooked quinoa grains. It is a contemporary pairing rather than a dish tied to one traditional cuisine, bringing a familiar cultured dairy food together with a mildly nutty seed. The smooth, gently tangy yogurt contrasts with quinoa’s soft, slightly springy texture.
Serve it for breakfast or as a snack, topped with fruit, nuts or a little honey; it also works in a savoury bowl with herbs and vegetables. It provides protein and fibre, with 5.5 g of protein per 100 g. For a lighter option, choose fresh fruit instead of sweetened toppings, or pair it with cucumber and herbs for a less sweet serving.
Quinoa yogurt Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
12g
· 4% DV
Protein
5.5g
· 11% DV
Fat
2.2g
· 3% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 24% · Fat 23%
Quinoa yogurt Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
110mg · 16% DV
Iodine
18µg · 12% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
How Nutritious Is Quinoa 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.
Quinoa yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa yogurt
To burn the 95 calories in 100 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.
Is Quinoa 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 Quinoa yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Quinoa yogurt Good For?
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
Quinoa yogurt Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Quinoa yogurt
What is quinoa yogurt?
Quinoa yogurt is yogurt mixed with cooked quinoa grains. The quinoa gives the creamy yogurt a soft, slightly grainy texture, and the mixture can be served either sweet or savory.
How do you make quinoa yogurt at home?
Rinse quinoa, cook it until tender, and let it cool completely. Stir it into plain yogurt, then season with fruit and cinnamon or with cucumber, herbs, and a little salt for a savory version.
What does quinoa yogurt taste like?
Quinoa yogurt tastes tangy and creamy from the yogurt, with a mild, slightly nutty flavor from the quinoa. The cooked grains add a soft, distinct texture rather than the crunch of granola.
Can you eat quinoa yogurt for breakfast?
Yes, quinoa yogurt works well for breakfast. Top it with berries or sliced fruit for a sweet bowl, or add cucumber and herbs for a savory one; nuts or toast can make it a more substantial meal.
Can quinoa yogurt be used instead of plain yogurt in recipes?
Sometimes, but the quinoa grains change the texture, so quinoa yogurt is not a seamless substitute in smooth sauces, baking, or dips. It works better as a topping or in recipes where a grainy texture is welcome.
Can you heat quinoa yogurt?
You can warm it gently, but avoid boiling quinoa yogurt. High heat can make the yogurt separate, and heating may reduce the activity of live cultures if the yogurt contains them.
Does quinoa yogurt contain live probiotics?
It may, if it is made with yogurt containing live cultures and is not heated after mixing. The quinoa itself is not a probiotic; cooking and storage conditions affect whether yogurt cultures remain active.
Can you freeze quinoa yogurt?
You can freeze quinoa yogurt, but thawing often makes the yogurt watery or grainy and changes the quinoa’s texture. It is usually better eaten chilled; if frozen, stir it well after thawing and use it in a blended dish.
Is quinoa yogurt filling?
Quinoa yogurt can be more filling than plain yogurt because it combines creamy yogurt with cooked grains. Add fruit or nuts for a more complete snack, while keeping toppings moderate if you are watching portion size.
Can quinoa yogurt fit into a diabetes-friendly meal?
Quinoa yogurt can fit into a diabetes-conscious meal, but sweetened versions and sugary toppings can raise the carbohydrate load. Choose unsweetened yogurt, keep the portion appropriate for your meal plan, and follow your clinician’s advice if you have diabetes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.