⏱ 315 min totalCoconut-Almond Yogurt
Per 1 serving · 176 g · 3 ingredients
of a 2,000 cal day
- Protein12g10% of calories
- Carbs29g26% of calories
- Fat32g64% of calories
- ✓ Cholesterol free
At a glance
One serving of Coconut-Almond Yogurt (176 g) has 424 calories, with 12 g of protein, 29 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (23% DV), dietary fiber (35% DV) and Vitamin E (81% DV). Keep an eye on saturated fat, which provides 47% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber35%
- Vitamin E81%
- Riboflavin (B2)46%
- Iron31%
- Magnesium40%
Good source of
10–19% of the daily value
- Thiamine12%
- Niacin13%
- Calcium16%
- Potassium15%
- Zinc16%
- Selenium14%
Watch
20%+ of the daily value
- Saturated fat47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Soak almonds for 12-24 hours to activate enzymes and remove inhibitors.
- 2
Drain and rinse the almonds.
- 3
Place the almonds in a high-speed blender.
- 4
Add the coconut water and coconut meat to the blender.
- 5
Pulse until smooth.
- 6
Pour the mixture into a glass jar or casserole dish and cover lightly.
- 7
Leave at room temperature for 4-8 hours to culture. For best results, culture at 90°F (32°C) in a dehydrator or slightly warmed oven.
- 8
Seal in a jar and refrigerate for up to 3 days. Best used within one day.
Vitamins & minerals
Amounts for 1 serving (176 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 12 mg | 81% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 1 mg | 46% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 25 μg | 6% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 155 mg | 16% |
| Iron | 2 mg | 31% |
| Potassium | 702 mg | 15% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 278 mg | 40% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 68% |
| Manganese | 1 mg | 63% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0.5 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.3 g | — |
| Sucrose | 12 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 424 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 35minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Coconut-Almond Yogurt?
One serving of Coconut-Almond Yogurt (1 serving) has 424 calories, which works out to 241 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Coconut-Almond Yogurt high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 10% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Coconut-Almond Yogurt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Coconut-Almond Yogurt?
186 mg per serving.
How much sugar is in Coconut-Almond Yogurt?
15 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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