Greek yogurt with hemp seeds: Calories, Protein & Nutrients
296 kcal · 31 g protein · 10 g carbs · 15 g fat · 1.2 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Greek yogurt (nonfat) 1¼ × three-quarter cup | 212 g | 130 | 21.9 | 7.7 | 0.8 | 0.0 |
| Hemp seeds (hulled) 1 × three tablespoons | 30 g | 166 | 9.5 | 2.6 | 14.6 | 1.2 |
| Total | 242 g | 296 | 31.4 | 10.3 | 15.4 | 1.2 |
Hemp seeds (hulled) brings the most calories (56%); Greek yogurt (nonfat) the most protein (70%); Greek yogurt (nonfat) the most sodium (98%).
Where the calories come from
Protein 42% · Carbohydrate 14% · Fat 47% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 31 g | 63% | |
| Carbohydrate | 10 g | 4% | |
| Fat | 15 g | 20% | |
| Saturated fat | 1.6 g | 8% | |
| Fiber | 1.2 g | 4% | |
| Sugars * | 0.5 g | — | |
| Sodium | 78 mg | 3% | |
| Potassium | 660 mg | 14% | |
| Calcium | 257 mg | 20% | |
| Iron | 2.5 mg | 14% | |
| Magnesium | 233 mg | 55% | |
| Zinc | 4.1 mg | 37% | |
| Selenium * | 21 mcg | 38% | |
| Vitamin B12 * | 1.5 mcg | 62% | |
| Vitamin D * | 0.0 mcg | 0% | |
| Folate * | 33 mcg DFE | 8% | |
| Vitamin K | 0.0 mcg | 0% |
* One or more foods have no USDA value for this nutrient, so the total is a minimum.
Against the other 72 meals
- Protein per 100 kcal: 10.6 g, rank 8 of 73. Best snack on this measure: Cottage cheese & strawberries (14.3 g).
- Fiber: rank 70 of 73 (highest first).
- Sodium: rank 19 of 73 (lowest first).
- Calories: rank 10 of 73 (lightest first).
Common questions
How many calories are in greek yogurt with hemp seeds?
About 296 kcal for the portions listed (242 g of food in total), from USDA FoodData Central values.
How much protein is in greek yogurt with hemp seeds?
31 g — 10.6 g per 100 kcal, which ranks 8 of 73 meals on this site.
How much fiber and sodium?
1.2 g of fiber (4% of the 28 g Daily Value) and 78 mg of sodium (3% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator