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Yogurt mix Calories
Yogurt mix, source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt mix (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 18 g of carbs, 6.3 g of protein, 3.8 g of fat and 0.3 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt mix Nutrition Facts
Selected: 1 cup (medium) · 150 g
138
KCAL / 150G
Carbs
18g
· 7% DV
Protein
6.3g
· 13% DV
Fat
3.8g
· 5% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 19% · Fat 26%
Yogurt mix nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0.02 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 0.3 g | 1% |
| Protein | 6.3 g | 13% |
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 Yogurt mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 138 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (small) | 100 g | 92 kcal |
| 1 pack (small) | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 piece (medium) | 125 g | 115 kcal |
| 1 bottle (medium) | 180 g | 166 kcal |
| 1 serving (large) | 200 g | 184 kcal |
| 1 cup (large) | 250 g | 230 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Yogurt mix
What is a yogurt mix, and what goes into it?
A yogurt mix is yogurt combined with other ingredients, but the name does not describe one fixed recipe. The additions vary by product or preparation, so its flavor, texture, and exact contents depend on the particular mix.
How do you make a yogurt mix at home?
To make a yogurt mix, stir yogurt with the ingredients you want until evenly combined. Add fruit for a sweet version or herbs for a savory one, and mix in watery ingredients shortly before serving to help prevent a thin texture.
Can you use a yogurt mix as a dip?
Yes, a savory yogurt mix can be served as a dip with vegetables, bread, or crackers. If it contains watery ingredients, drain them first; otherwise, the dip may become runny while it sits.
Why does a yogurt mix become watery?
A yogurt mix can become watery when whey separates from the yogurt or when added fruit and vegetables release liquid. Stir it before serving, or drain watery additions first if you want a thicker consistency.
How long does a yogurt mix last in the fridge?
Keep a yogurt mix covered in the refrigerator and eat it promptly, especially if fresh fruit or vegetables have been added. Discard it if its smell or appearance changes; do not leave it sitting at room temperature.
Can you freeze a yogurt mix?
Yes, but freezing can make a yogurt mix separate or turn grainy after thawing. Thawed mix usually works better stirred into a cooked soup or sauce than served as a smooth, chilled yogurt dish.
Can you cook with a yogurt mix?
Yes, a yogurt mix can go into sauces, soups, and other cooked dishes, but high heat may cause it to curdle. Stir it in near the end of cooking and avoid bringing the dish to a boil afterward.
Is a yogurt mix the same as plain yogurt?
No, a yogurt mix includes ingredients added to yogurt, while plain yogurt does not. Because recipes vary, a mix may differ from plain yogurt in flavor and texture, and its added ingredients determine how it is best served.
Can you mix cereal or granola into a yogurt mix?
Yes, cereal or granola can be stirred into a yogurt mix for breakfast or a snack. Add it just before eating if you want it to stay crunchy, since it softens as it absorbs moisture.
Can people with lactose intolerance eat a yogurt mix?
Some people with lactose intolerance may not tolerate a yogurt mix because yogurt contains lactose, and added ingredients do not remove it. A mix made with lactose-free yogurt is an alternative if regular yogurt causes symptoms.
Yogurt mix Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B2
0.27mg · 21% DV
B5
0.75mg · 15% DV
Biotin
3.75µg · 13% DV
Minerals
Phosphorus
165mg · 24% DV
Calcium
210mg · 21% DV
Iodine
23µg · 15% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
255mg · 8% DV
Sodium
72mg · 3% DV
Yogurt mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt mix
To burn the 138 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 Yogurt mix?
Yogurt mix is a yogurt-based dairy food combined with other ingredients; the name alone does not specify exactly what those additions are. Yogurt gives it a gently tangy flavour and a soft, creamy texture, while the mix-ins can change its sweetness, consistency and overall taste.
It can be served at breakfast or as a snack, either on its own or with fresh fruit. In Turkey, yogurt-based mixtures are also enjoyed alongside meals. Yogurt mix provides protein and calcium, with 4.2 g of protein per 100 g. For a lighter option, keep the portion moderate and pair it with fruit rather than adding extra sweeteners.
How Nutritious Is Yogurt mix?
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 Yogurt mix 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 Yogurt mix Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt mix 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
Yogurt mix Fat Profile
SATURATED
2.4g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.