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Walnut Lemon Yogurt Calories
Provides protein, calcium, and healthy unsaturated fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Walnut Lemon Yogurt (170 g) has 218 calories. That works out to 128 calories per 100 g. It contains 10.4 g of carbs, 9 g of protein, 15.8 g of fat and 1.9 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Walnut Lemon Yogurt Nutrition Facts
Selected: 1 cup (medium) · 170 g
218
KCAL / 170G
Carbs
10.4g
· 4% DV
Protein
9g
· 18% DV
Fat
15.8g
· 20% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 16% · Fat 65%
Walnut Lemon Yogurt nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 4.25 g | 21% |
| Trans fat | 0.09 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 1.9 g | 7% |
| Protein | 9 g | 18% |
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 Walnut Lemon Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 218 kcal |
| 1 tablespoon (small) | 15 g | 19 kcal |
| 2 tablespoon (medium) | 30 g | 38 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 120 g | 154 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Walnut Lemon Yogurt
What is Walnut Lemon Yogurt?
Walnut Lemon Yogurt is yogurt mixed with walnuts and lemon juice or zest. It can be made sweet or savory, and there is no single standard recipe; the balance of tangy lemon and crunchy walnuts is easy to adjust.
How do you make Walnut Lemon Yogurt?
Mix plain yogurt with a little lemon juice and chopped walnuts to make Walnut Lemon Yogurt. Add the lemon gradually, taste as you go, and scatter extra walnuts or lemon zest on top just before serving.
Does lemon curdle Walnut Lemon Yogurt?
No, a modest amount of lemon juice usually does not curdle Walnut Lemon Yogurt. Too much can make it overly tart or watery, so stir it in gradually and keep the mixture chilled rather than leaving it out.
What can you serve with Walnut Lemon Yogurt?
Walnut Lemon Yogurt works with fruit, granola, or toast for breakfast, and with roasted vegetables, grilled chicken, or meat as a savory side. If serving it savory, season the yogurt with salt and herbs rather than sweeteners.
How long does Walnut Lemon Yogurt last in the fridge?
Walnut Lemon Yogurt is best stored covered in the refrigerator and eaten within a few days. The walnuts soften as they sit, so for a crunchier texture, keep them separate and stir them in just before serving.
Can you freeze Walnut Lemon Yogurt?
No, freezing Walnut Lemon Yogurt is not recommended for the best texture. Yogurt can separate and turn grainy after thawing, while the walnuts lose their crunch; make a fresh portion instead.
Is Walnut Lemon Yogurt good for you?
Yes, Walnut Lemon Yogurt can be a nourishing snack: yogurt provides protein and calcium, while walnuts contribute unsaturated fats. Choose plain yogurt and avoid adding lots of sugar if you want to keep the mixture less sweet.
Is Walnut Lemon Yogurt good for weight loss?
Walnut Lemon Yogurt can fit into a weight-loss eating plan, and its protein may help make a snack satisfying. Walnuts are energy-dense, so keep the portion moderate and avoid turning it into a sugary dessert.
Can people with diabetes eat Walnut Lemon Yogurt?
Yes, unsweetened Walnut Lemon Yogurt can fit into many diabetes meal plans, but individual responses and meal plans differ. If you use glucose-lowering medication or have a prescribed eating plan, ask your healthcare professional how to include it.
Can you eat Walnut Lemon Yogurt at night?
Yes, Walnut Lemon Yogurt can be eaten at night; there is no special reason it must be avoided after dark. If acidic foods or dairy bother your stomach before bed, have it earlier or choose a smaller serving.
Walnut Lemon Yogurt Vitamins & Minerals
Vitamins
B2
0.34mg · 26% DV
B12
0.6µg · 25% DV
Biotin
4.08µg · 14% DV
B5
0.65mg · 13% DV
Minerals
Manganese
0.9mg · 39% DV
Phosphorus
243mg · 35% DV
Copper
0.31mg · 34% DV
Calcium
282mg · 28% DV
Potassium ⭐
371mg · 11% DV
Sodium
92mg · 4% DV
Walnut Lemon Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Walnut Lemon Yogurt
To burn the 218 calories in 1 cup (medium) (170 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 Walnut Lemon Yogurt?
Walnut Lemon Yogurt combines plain yogurt with chopped walnuts and lemon juice or zest. It is best understood as a simple homemade pairing rather than a dish tied to one specific region. The yogurt’s tangy creaminess is brightened by lemon, while walnuts add a pleasantly crunchy texture and a richer, earthy flavour.
Serve it chilled for breakfast or as a snack, or offer it alongside savoury dishes as a quick dip. It provides protein and calcium, with unsaturated fats from the walnuts. For a lighter version, choose lower-fat plain yogurt; cucumber or fresh herbs make a refreshing addition, while a little extra lemon brings out the tang.
How Nutritious Is Walnut Lemon 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 Walnut Lemon 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 Walnut Lemon Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Walnut Lemon 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
✓ Suitable
Low FODMAP
— Not suitable
Walnut Lemon Yogurt Fat Profile
SATURATED
4.25g
MONOUNSATURATED
3.91g
POLYUNSATURATED
5.1g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.