Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D

KetoNumber® (100g): 10.1 points
Weight loss (88/100)
Fiber (0/100)
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Macronutrients ratio per 100g (107 calories)

Let’s take a look at the macronutrient profile of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" in USDA database. The graph above shows the breakdown by carbs, protein, fat, and fiber.

This food is optimal for weight loss

Energy density is one of the main indicators of whether food is great for weight loss or not.

The energy density of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" is 1.05 which makes it a low energy density food.

energy density 1.05 per gram

12%
weight loss
weight gain
maintenance

How nutritious is this food?

People ask this question all the time…

Is this food good for me or not?

Well, we can calculate the nutritiousness of foods based on the nutrient density of individual nutrients.

What a heck is nutrient density?

It is a score that tells us how much of essential minerals, vitamins, aminos acids, and fatty acids are packed per calorie and per gram.

Simple, right…

If you want to get in the weeds of things where we explain what nutrients account as essential or the exact calculation that we use for nutrient density, then come over here for the science.

Okay… So is “Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D” good for me?

Nutrient Density per calorie of this food puts it at 18/100.

nutrient density per calorie score

18%
low
excellent
good

This is a low score if you are trying focus on getting most of the neccessary nutrients in your diet and not consume tons of calories.

Nutrients as % of Recommended Daily Intake per 100 cals

On the other hand, nutrient density per gram of this food puts it at 17/100

nutrient density per gram score

17%
low
excellent
good

This is a low score if you are trying focus on maintaining weight or bulking and getting all neccessary nutrients.

Nutrients as % of Recommended Daily Intake per 100 grams

In comparison to other foods “Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D” is a great source of these micronutrients per calorie:

And not a great source of: Omega-3, Vitamin E (alpha-tocopherol), Niacin (B3), Iron, Vitamin K1 (phylloquinone), Manganese, Vitamin C, Choline, Thiamin (B1), Vitamin B-6, Magnesium, Sodium, Potassium, Selenium, Zinc, Tryptophan, Copper, Cystine, Vitamin A, Histidine, Leucine, Isoleucine, Threonine, Methionine, Lysine, Valine, Vitamin B-12, Tyrosine, Phenylalanine.

We created a complementary food list that will emphasis top 10 nutrients that this food is lacking.

Complementary Food List

This food is insulinogenic with high insulin load.

What a heck is insulinogenic and insulin load?

Insulinogenic formula determines the percentage of calories in the food that could raise your insulin levels.

At the same time, insulin load formula determines the number of grams in the food that could raise your insulin levels.

"Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" contains 85% of insulinogenic calories.

That means if you are planning to eat a lot of calories from "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" that might not be a good food choice to control your insulin levels.

Could you consume a lot calories with "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D"? You decide from the calculation below.

In 100 grams of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" there are 107 calories.

It will take 563 grams (~1 pounds) to consume 600 calories of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D"

If that sounds reasonable to you then take a look where this food falls in terms of insulinogenic calories.

85% of insulinogenic calories

85%
therapeutic keto
nutritional keto
bulking
healthy

On the other hand, the insulin load of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" is 22.55.

That means if you are planning to eat a lot of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" by weight that might not be a good food choice to control your insulin levels.

In 100 grams of "Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" there are 107 calories.

insulin load 22.55 grams

22.55%
keto
keto (herbs & spices)
bulking
healthy

On the other hand, if you are trying to develop muscles and increase athletic performance this might not be a great food to eat.

This food is a poor source of fiber.

Fiber is indigestible carbohydrates. It plays an important role in weight management and our gut microbiome by reduced amounts of inflammatory markers.

"Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D" has 0.00g of fiber per 100 grams