Per portion: 192 kcal
Protein: 20.49 g
Carbs: 19.47 g
Fat: 4.1 g
Fibre: 1.92 g

Your portion

192kcal · 802 kJ

Protein: 20.49 g
Carbs: 19.47 g
Fat: 4.1 g

This bowl is mostly water, at over 80 percent, which is why it feels light. Its real character is protein, delivering nearly 20 grams per serving and making up 55 percent of its calories. It also stands out for selenium, covering 23 percent of the daily reference, plus meaningful amounts of vitamin B12 and phosphorus, each around a fifth of daily needs. Carbohydrates are modest at under 8 grams, almost entirely from natural sugars.

A normal portion is a single 200-gram bowl, which works well as a satisfying breakfast or post-training snack on its own. Since it has no fiber, adding the berries brings some, and you could round it out with nuts or seeds for extra texture and healthy fats. The honest caveat is that the protein is high but the calorie count is low, so if you need more energy, you will want to pair it with something substantial rather than expect this alone to carry a heavy meal.

Nutrition claims, per 100 g:

High protein Source Selenium · 23% Source Vitamin B12 · 21% Source Phosphorus · 20% Source Riboflavin (B2) · 17% Low fat

How to put it together

Spoon the yogurt into a bowl.
Top with the berries and serve.

Full nutrition

Nutrition

per 1 bowl (280 g)

Energy	204 kcal	10.2%
Energy	854 kJ	10.2%
Protein	27.86 g	55.7%
Carbohydrates	11.03 g	4.2%
of which sugars	9.97 g	11.1%
Starch	0.0 g
Fibre	0.0 g
Fat	5.38 g	7.7%
of which saturates	3.44 g	17.2%
Monounsaturated	1.36 g
Polyunsaturated	0.21 g
Trans fat	0.17 g
Cholesterol	28.0 mg
Water	233.97 g
Ash	1.76 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 8.18 g

Maltose 0.0 g

Galactose 1.79 g

Minerals

Potassium 394.8 mg 19.7%

Calcium 322.0 mg 40.2%

Magnesium 30.8 mg 8.2%

Phosphorus 383.6 mg 54.8%

Sodium 95.2 mg

Iron 0.11 mg 0.8%

Zinc 1.68 mg 16.8%

Copper 0.06 mg 6.0%

Manganese 0.02 mg 1.0%

Selenium 34.72 µg 63.1%

Vitamins

Vitamin A (RAE) 252.0 µg 31.5%

Vitamin C 2.24 mg 2.8%

Vitamin D 0.0 µg

Vitamin E 0.11 mg 0.9%

Vitamin K 0.56 µg 0.7%

Thiamin (B1) 0.12 mg 10.9%

Riboflavin (B2) 0.65 mg 46.4%

Niacin (B3) 0.55 mg 3.4%

Pantothenic acid (B5) 1.32 mg 22.0%

Vitamin B6 0.15 mg 10.7%

Folate (B9) 33.6 µg 16.8%

Vitamin B12 1.46 µg 58.4%

Choline 42.56 mg

Beta-carotene 16.8 µg

Fatty acids

Omega-3 (ALA) 0.02 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.13 g

Amino acids

Tryptophan 0.08 g

Leucine 1.32 g

Isoleucine 0.8 g

Valine 1.22 g

Lysine 0.43 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 73.0 · higher than 20%

Protein 9.95 · higher than 51%

Fibre 0.0 · higher than 0%

Common portions

container (7 oz) — 200 g (146 kcal)

Sources

USDA FoodData Central — Yogurt, Greek, plain, lowfat — Nutrition values for Yogurt, Greek, plain, lowfat.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Greek Yogurt with Berries