Per portion: 281 kcal
Protein: 22.22 g
Carbs: 19.82 g
Fat: 13.62 g
Fibre: 1.03 g

Your portion

281kcal · 1173 kJ

Protein: 22.22 g
Carbs: 19.82 g
Fat: 13.62 g

This bowl is mostly water and protein, with modest carbs and very little fat. A 200-gram serving delivers about 146 calories, nearly 20 grams of protein, and under 8 grams of carbs, most of which are natural sugars. It stands out for its protein density, providing over half of its energy from protein, plus meaningful amounts of selenium, vitamin B12, phosphorus, and riboflavin, each covering roughly a fifth of daily reference needs.

A normal portion works well as a filling breakfast or afternoon snack, especially before a workout, since the protein supports muscle recovery and the low fat keeps it light. Pair it with fruit or a handful of oats to add fiber, as this bowl has none. The honest caveat is that honey and walnuts, while tasty, add calories and sugar quickly, so keep the drizzle modest if you are watching your intake.

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.
Drizzle with honey and scatter the walnuts on top.

Full nutrition

Nutrition

per 1 bowl (227 g)

Energy	166 kcal	8.3%
Energy	692 kJ	8.2%
Protein	22.59 g	45.2%
Carbohydrates	8.94 g	3.4%
of which sugars	8.08 g	9.0%
Starch	0.0 g
Fibre	0.0 g
Fat	4.36 g	6.2%
of which saturates	2.79 g	14.0%
Monounsaturated	1.1 g
Polyunsaturated	0.17 g
Trans fat	0.14 g
Cholesterol	22.7 mg
Water	189.68 g
Ash	1.43 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 6.63 g

Maltose 0.0 g

Galactose 1.45 g

Minerals

Potassium 320.07 mg 16.0%

Calcium 261.05 mg 32.6%

Magnesium 24.97 mg 6.7%

Phosphorus 310.99 mg 44.4%

Sodium 77.18 mg

Iron 0.09 mg 0.6%

Zinc 1.36 mg 13.6%

Copper 0.05 mg 5.0%

Manganese 0.02 mg 1.0%

Selenium 28.15 µg 51.2%

Vitamins

Vitamin A (RAE) 204.3 µg 25.5%

Vitamin C 1.82 mg 2.3%

Vitamin D 0.0 µg

Vitamin E 0.09 mg 0.8%

Vitamin K 0.45 µg 0.6%

Thiamin (B1) 0.1 mg 9.1%

Riboflavin (B2) 0.53 mg 37.9%

Niacin (B3) 0.45 mg 2.8%

Pantothenic acid (B5) 1.07 mg 17.8%

Vitamin B6 0.12 mg 8.6%

Folate (B9) 27.24 µg 13.6%

Vitamin B12 1.18 µg 47.2%

Choline 34.5 mg

Beta-carotene 13.62 µg

Fatty acids

Omega-3 (ALA) 0.02 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.11 g

Amino acids

Tryptophan 0.07 g

Leucine 1.07 g

Isoleucine 0.65 g

Valine 0.99 g

Lysine 0.35 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 Honey and Walnuts