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Sweetened fruit yogurt Calories
Sweetened fruit yogurt provides protein and calcium but also contains added sugar.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (small) of Sweetened fruit yogurt (150 g) has 153 calories. That works out to 102 calories per 100 g. It contains 22.8 g of carbs, 5.7 g of protein, 4.2 g of fat and 0.6 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Sweetened fruit yogurt Nutrition Facts
Selected: 1 cup (small) · 150 g
153
KCAL / 150G
Carbs
22.8g
· 8% DV
Protein
5.7g
· 11% DV
Fat
4.2g
· 5% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Sweetened fruit yogurt nutrition facts table · 1 cup (small) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.12 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 0.6 g | 2% |
| 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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How Many Calories in 1 Small Cup of Sweetened fruit yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (small) | 150 g | 153 kcal |
| 2 tablespoon (medium) | 30 g | 31 kcal |
| 100 g | 100 g | 102 kcal |
| 1 cup (extra small) | 100 g | 102 kcal |
| 1 pack (mini) | 125 g | 128 kcal |
| 1 pack (small) | 150 g | 153 kcal |
| 1 pack (medium) | 180 g | 184 kcal |
| 1 cup (medium) | 200 g | 204 kcal |
| 1 serving (large) | 250 g | 255 kcal |
Calculated from 102 calories per 100 g.
Frequently Asked Questions About Sweetened fruit yogurt
Is sweetened fruit yogurt good for you?
Sweetened fruit yogurt provides protein and calcium, but it also contains added sugar. It can be part of a varied diet, though choosing plain yogurt with fresh fruit is an easy way to control how sweet your serving is.
What is sweetened fruit yogurt made of?
Sweetened fruit yogurt is made from yogurt combined with fruit or a fruit preparation and usually added sweetener. The amount and form of fruit vary between products, so some varieties contain pieces while others are smooth or flavored.
Does sweetened fruit yogurt count as a serving of fruit?
Not necessarily. Sweetened fruit yogurt may contain fruit, but the amount can be small and some products rely mainly on fruit preparation or flavoring. For a clear fruit serving, pair it with a piece of whole fruit.
Is sweetened fruit yogurt the same as fruit-on-the-bottom yogurt?
No. Fruit-on-the-bottom yogurt has a fruit layer beneath the yogurt that you stir in, while sweetened fruit yogurt may have fruit mixed throughout or added as a smooth preparation. Both can contain added sugar.
Can you use sweetened fruit yogurt instead of plain yogurt in recipes?
Sometimes, but sweetened fruit yogurt will make a recipe sweeter and add fruit flavor. It can work in smoothies or sweet baking, but plain yogurt is a better substitute in savory dishes and recipes that rely on controlled sweetness.
Is sweetened fruit yogurt a good breakfast?
Yes, sweetened fruit yogurt can be a quick breakfast because it provides protein and calcium. Add oats, nuts, or whole fruit to make it more substantial, or mix it with plain yogurt if you want to reduce the sweetness.
Can you freeze sweetened fruit yogurt?
Yes, you can freeze sweetened fruit yogurt, but thawing often makes it watery or grainy because the texture changes. It is usually more enjoyable frozen as a smoothie ingredient than thawed and eaten as regular yogurt.
Can people with diabetes eat sweetened fruit yogurt?
People with diabetes can eat sweetened fruit yogurt, but its added sugar may affect blood glucose. The right portion depends on an individual meal plan and medication, so ask your healthcare professional if you need help fitting it in.
How long does sweetened fruit yogurt last after opening?
After opening sweetened fruit yogurt, keep it covered in the refrigerator and use a clean spoon each time. Follow the package’s use-by guidance, and discard it if it develops mold, an unusual smell, or a changed appearance.
Why does sweetened fruit yogurt become watery?
Sweetened fruit yogurt can become watery when whey separates from the yogurt, especially after it has been stirred or stored for a while. If it smells and looks normal, stirring it back in is usually fine; discard it if there are signs of spoilage.
Sweetened fruit yogurt Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.27mg · 21% DV
Biotin
3.75µg · 13% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
158mg · 23% DV
Calcium
203mg · 20% DV
Iodine
14µg · 9% DV
Selenium
4.8µg · 9% DV
Potassium ⭐
270mg · 8% DV
Sodium
72mg · 3% DV
Sweetened fruit yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sweetened fruit yogurt
To burn the 153 calories in 1 cup (small) (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 Sweetened fruit yogurt?
Sweetened fruit yogurt is yogurt mixed with fruit pieces or purée and added sugar. It is commonly sold in individual cups, though you can also make a similar version at home by stirring fruit into plain yogurt and sweetening it to taste.
Its texture is usually creamy, with a sweeter, fruitier flavour than plain yogurt. It works as a quick breakfast or snack, eaten on its own or spooned over oats; in many places it is also packed for lunchboxes. It provides protein and calcium, while the added sugar makes it less suitable as an everyday choice for anyone trying to limit sweet foods. For a less sweet bowl, mix it with plain yogurt and add fresh fruit.
How Nutritious Is Sweetened fruit 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 Sweetened fruit 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 Sweetened fruit yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Sweetened fruit 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
Sweetened fruit yogurt Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.