![]() These are all based on 6 ounces of the “plain” flavor. Some types of yogurt, such as Greek yogurt, are higher in protein, while flavored yogurts are generally higher in carbs from added sugar.Īs with nondairy milks, substitutes for yogurt are made from nuts, seeds, coconut and soy, and are made by adding probiotic bacteria.Īlthough nutrition content can vary widely based on brand, here’s a general comparison of the different nondairy yogurt alternatives. One cup (236 ml) of whole-milk yogurt provides 149 calories, 8 grams of fat, 9 grams of protein and 11 grams of carbs ( 28). In addition to being a breakfast and snack food, it can be used in salad dressings, dips and marinades, or to accompany meat and roasted vegetable dishes. Plain yogurt is an especially versatile food. These “good” bacteria help promote a healthy gut ( 26, 27). Yogurt is made by adding live active bacterial cultures to milk in order to ferment it. The nutrient content of nondairy milks varies substantially, although across the board they’re lower in fat compared to cow’s milk. Hemp milk: Contains 100–140 calories, 5–7 grams of fat, 2–5 grams of protein and 8–20 grams of carbs ( 24, 25).Flaxseed milk: Contains 50 calories, 2.5 grams of fat, 0 grams of protein and 7 grams of carbs ( 23).Cashew milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 9 grams of carbs ( 22).Coconut milk: Contains 80 calories, 5 grams of fat, 0 grams of protein and 7 grams of carbs ( 20, 21).Almond milk: Contains 60 calories, 2.5 grams of fat, 1 gram of protein and 8 grams of carbs ( 17, 18, 19).Oat milk: Contains 130 calories, 2.5 grams of fat, 4 grams of protein and 24 grams of carbs ( 16).Rice milk: Contains 120 calories, 2.5 grams of fat, 1 gram of protein and 23 grams of carbs ( 15). ![]()
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