⏱ 15 min totalYogurt with Granola, Tropical Fruit, and Crystallized Ginger
Per 1 serving · 424 g · 5 ingredients
of a 2,000 cal day
- Protein24g16% of calories
- Carbs97g62% of calories
- Fat15g22% of calories
- ✓ Low sodium
At a glance
One serving of Yogurt with Granola, Tropical Fruit, and Crystallized Ginger (424 g) has 607 calories, with 24 g of protein, 97 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (49% DV), dietary fiber (27% DV) and Vitamin C (148% DV).
High in
20%+ of the daily value
- Protein49%
- Dietary fiber27%
- Vitamin C148%
- Vitamin E45%
- Thiamine46%
- Riboflavin (B2)49%
Good source of
10–19% of the daily value
- Niacin17%
- Folate (B9)17%
- Choline10%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Dice and peel the fruit. Chop the crystallized ginger.
- 2
In a medium bowl, mix the fruit, honey, and 1/3 cup of crystallized ginger. Spoon 1/2 cup of yogurt into each serving bowl. Top each with 1/2 cup of granola and 3/4 cup of the fruit mixture. Add dollops of the remaining yogurt over the fruit and garnish with more chopped crystallized ginger before serving.
Vitamins & minerals
Amounts for 1 serving (424 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 21 μg | 2% |
| Vitamin C | 133 mg | 148% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 1 mg | 46% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 66 μg | 17% |
| Vitamin B12 | 1 μg | 44% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 52 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 207 mg | 21% |
| Iron | 3 mg | 43% |
| Potassium | 711 mg | 15% |
| Magnesium | 133 mg | 32% |
| Phosphorus | 490 mg | 70% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 61% |
| Manganese | 3 mg | 140% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 12 g | — |
| Galactose | 2 g | — |
| Glucose | 10 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 1 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 607 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 73minCycling (moderate)
- 51minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Yogurt with Granola, Tropical Fruit, and Crystallized Ginger?
One serving of Yogurt with Granola, Tropical Fruit, and Crystallized Ginger (1 serving) has 607 calories, which works out to 143 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Yogurt with Granola, Tropical Fruit, and Crystallized Ginger high in protein?
It provides a solid 24 g of protein per serving (49% of the 50 g daily value), but protein supplies only 16% 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 Yogurt with Granola, Tropical Fruit, and Crystallized Ginger keto-friendly?
It is hard to fit into a strict keto diet. One serving has 89 g of net carbs and 62% 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 Granola, Tropical Fruit, and Crystallized Ginger?
75 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Yogurt with Granola, Tropical Fruit, and Crystallized Ginger?
40 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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