⏱ 8 min totalProtein Yogurt and Blueberries
Per 1 serving · 433 g · 4 ingredients
of a 2,000 cal day
- Protein54g41% of calories
- Carbs39g30% of calories
- Fat17g29% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Protein Yogurt and Blueberries (433 g) has 503 calories, with 54 g of protein, 39 g of carbohydrates and 17 g of fat. Most of its energy comes from protein (41% of calories). It is high in protein (107% DV), dietary fiber (24% DV) and Vitamin E (55% DV).
High in
20%+ of the daily value
- Protein107%
- Dietary fiber24%
- Vitamin E55%
- Vitamin K24%
- Riboflavin (B2)60%
- Vitamin B633%
Good source of
10–19% of the daily value
- Vitamin C16%
- Thiamine11%
- Niacin19%
- Choline11%
- Potassium14%
- Magnesium17%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄1 scoop (30g) Whey protein powder
8 oz Greek yogurt
1 cup Blueberries
1 oz Sunflower seed kernels
Directions
- 1
Mix protein powder in yogurt; add blueberries and sunflower seeds. Enjoy!
Vitamins & minerals
Amounts for 1 serving (433 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 7 μg | 1% |
| Vitamin C | 15 mg | 16% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 8 mg | 55% |
| Vitamin K | 29 μg | 24% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 1 mg | 60% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 2 μg | 70% |
| Pantothenic acid | 3 mg | 58% |
| Choline | 59 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 378 mg | 38% |
| Iron | 3 mg | 40% |
| Potassium | 675 mg | 14% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 651 mg | 93% |
| Zinc | 3 mg | 26% |
| Copper | 1 mg | 72% |
| Manganese | 1 mg | 47% |
| Selenium | 45 μg | 81% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 49 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 | 7 g | — |
| Galactose | 2 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 6 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 0.3 g | — |
| Retinol | 2 μg | — |
| Serine | 0.3 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 503 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 95minWalking (3.5 mph)
- 60minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Protein Yogurt and Blueberries?
One serving of Protein Yogurt and Blueberries (1 serving) has 503 calories, which works out to 116 calories per 100 g. That is about 25% of a 2,000-calorie day.
Are Protein Yogurt and Blueberries high in protein?
Yes. It has 54 g of protein per serving, and 41% of its calories come from protein (11 g of protein per 100 calories).
Are Protein Yogurt and Blueberries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Protein Yogurt and Blueberries?
138 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Protein Yogurt and Blueberries?
23 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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