⏱ 5 min totalYogurt with Blueberries, Sunflower Seeds, and Honey
Per 1 serving · 263 g · 4 ingredients
of a 2,000 cal day
- Protein20g33% of calories
- Carbs28g47% of calories
- Fat5.3g20% of calories
- ✓ Protein-dense
- ✓ Low saturated fat
- ✓ Low sodium
At a glance
One serving of Yogurt with Blueberries, Sunflower Seeds, and Honey (263 g) has 225 calories, with 20 g of protein, 28 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (47% of calories). It is high in protein (39% DV), riboflavin (b2) (41% DV) and Vitamin B12 (53% DV).
High in
20%+ of the daily value
- Protein39%
- Riboflavin (B2)41%
- Vitamin B1253%
- Pantothenic acid25%
- Calcium20%
- Phosphorus49%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E18%
- Vitamin K12%
- Vitamin B616%
- Zinc14%
- Manganese19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Mix blueberries with the yogurt. Top with sunflower seeds and drizzle with honey. Enjoy!
Vitamins & minerals
Amounts for 1 serving (263 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 0% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 0.1 mg | 4% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 37 μg | 9% |
| Vitamin B12 | 1 μg | 53% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 198 mg | 20% |
| Iron | 1 mg | 9% |
| Potassium | 376 mg | 8% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 340 mg | 49% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.4 mg | 19% |
| Selenium | 24 μg | 43% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 24 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 8 g | — |
| Galactose | 2 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 4 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.1 g | — |
| Retinol | 2 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 225 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Yogurt with Blueberries, Sunflower Seeds, and Honey?
One serving of Yogurt with Blueberries, Sunflower Seeds, and Honey (1 serving) has 225 calories, which works out to 86 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Yogurt with Blueberries, Sunflower Seeds, and Honey high in protein?
Yes. It has 20 g of protein per serving, and 33% of its calories come from protein (8.7 g of protein per 100 calories).
Is Yogurt with Blueberries, Sunflower Seeds, and Honey keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Yogurt with Blueberries, Sunflower Seeds, and Honey?
63 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Yogurt with Blueberries, Sunflower Seeds, and Honey?
22 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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