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Yogurt, walnut and apple Calories
Nutritious snack with protein, fiber, and healthy fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt, walnut and apple (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 22.5 g of carbs, 5.8 g of protein, 9.4 g of fat and 2.9 g of fiber. Its 0.6 µg of B12 covers 26% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Yogurt, walnut and apple Nutrition Facts
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
22.5g
· 8% DV
Protein
5.8g
· 12% DV
Fat
9.4g
· 12% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 12% · Fat 42%
Yogurt, walnut and apple nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.02 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2.9 g | 10% |
| Protein | 5.8 g | 12% |
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, walnut and apple?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 1 pack (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 serving (large) | 220 g | 242 kcal |
| 1 cup (large) | 250 g | 275 kcal |
| 1 bottle (medium) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Yogurt, walnut and apple
Is yogurt with walnuts and apple a healthy snack?
Yes, yogurt with walnuts and apple can make a nourishing snack, combining yogurt with fruit and nuts. Choose plain yogurt to avoid added sugar, and chop the apple just before serving for the freshest texture.
How do you make yogurt with walnuts and apple?
Spoon plain yogurt into a bowl, add a chopped apple, and top with roughly broken walnuts. Add cinnamon if you like. Mixing the apple in just before eating helps it stay crisp and bright.
Can you prepare yogurt with walnuts and apple the night before?
Yes, you can refrigerate the yogurt and chopped apple together in a covered container. Add the walnuts just before eating so they stay crunchy; the apple may soften a little as it sits.
What kind of yogurt is best with walnuts and apple?
Plain, unsweetened yogurt works well with walnuts and apple because it lets the fruit's flavor come through without extra sweetness. Greek-style yogurt gives the bowl a thicker texture, while flavored yogurt may add sugar.
Should you peel the apple for yogurt with walnuts and apple?
No, peeling is optional. Wash the apple well under running water, then chop it with the skin on for a firmer texture. Peel it if you prefer a softer, smoother bowl.
Can yogurt with walnuts and apple be eaten for breakfast?
Yes, yogurt with walnuts and apple can be a quick breakfast. If you want a more substantial meal, serve it with oats or whole-grain toast rather than relying on the bowl alone.
Can you freeze yogurt with walnuts and apple?
Freezing yogurt with walnuts and apple is possible, but it is not ideal: thawed yogurt can turn grainy, and the apple becomes soft. For a better texture, refrigerate the ingredients and assemble the bowl fresh.
Does cinnamon go well with yogurt, walnuts and apple?
Yes, cinnamon pairs well with yogurt, walnuts and apple, adding warmth that complements the fruit. Sprinkle it on just before serving; you do not need to add sugar to make the combination flavorful.
Is yogurt with walnuts and apple good for weight loss?
Yogurt with walnuts and apple can fit into a weight-loss eating plan as a filling snack, but it does not cause weight loss on its own. Choose plain yogurt and avoid sweet toppings if you want to keep it simple.
Can people with diabetes eat yogurt with walnuts and apple?
Yes, many people with diabetes can include yogurt with walnuts and apple in a meal or snack. The apple contributes carbohydrates, so portion size and the rest of the meal matter; follow your individual diabetes plan.
Yogurt, walnut and apple Vitamins & Minerals
Vitamins
B12
0.63µg · 26% DV
B2
0.31mg · 24% DV
Biotin
3.78µg · 13% DV
B5
0.63mg · 13% DV
Minerals
Copper
0.23mg · 26% DV
Phosphorus
122mg · 17% DV
Calcium
153mg · 15% DV
Zinc
1.26mg · 11% DV
Potassium ⭐
306mg · 9% DV
Sodium
68mg · 3% DV
Yogurt, walnut and apple Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt, walnut and apple
To burn the 198 calories in 1 cup (medium) (180 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, walnut and apple?
Yogurt, walnut and apple is a simple bowl of yogurt topped or mixed with chopped apple and walnuts. It is not tied to one particular regional cuisine; it is an easy combination made at home or served as a quick snack.
Cool, tangy yogurt balances the apple’s crisp sweetness, while walnuts add a rich flavour and crunch. Depending on where you live, it works as a light breakfast, a mid-afternoon snack, or a simple dessert; a little cinnamon or a spoonful of oats fits naturally. The combination brings together protein from the yogurt, fibre from the apple and nuts, and mostly unsaturated fats from the walnuts. Choose plain yogurt and skip added sugar for a lighter bowl.
How Nutritious Is Yogurt, walnut and apple?
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 Yogurt, walnut and apple 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, walnut and apple Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt, walnut and apple 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, walnut and apple Fat Profile
SATURATED
3.06g
MONOUNSATURATED
3.06g
POLYUNSATURATED
3.78g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.