1 photo
919
Lighter Version with Plums and Yogurt
Yogurt
Lighter Version
Plums
Yoghurt
Specification & Key Parameters
11 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Preparation time
|
~ |
Portion
|
1 |
|
Cena (Lidl)
|
$0.60 |
Koszt / porcja
|
$0.60 |
|
Number of ingredients needed for preparation
|
2 |
Calories
|
185 |
|
Contains 185 calories per portion.
|
185 kcal |
Protein/Portion
|
8g |
|
Fat/Portion
|
4g |
Carbs/Portion
|
30g |
|
Fiber/Portion
|
~ |
Ingredients
B: 1.2g
T: 0.6g
W: 23.4g
104 kcal
B: 6.4g
T: 3g
W: 7.1g
81 kcal
Calorie Requirement Coverage
7%
This recipe covers 7% of your daily calorie requirement.
Recipe: 185 kcal
•
Your requirement: 2638 kcal
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Recipe preparation steps
1
Remove stems from fruits.
2
Wash fruits thoroughly with cold water.
3
Fruit without pits.
4
Place fruits in the salad bowl and pour natural yogurt over them.
Nutritional Profile & Bioactivity
Nutrients
Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)
Macronutrient Distribution
1 porcja
185
kcal
Protein
7.7g
Fat
3.6g
Carbs
30.5g
Bio-Analysis
Recipe
Lighter Version with Plums and Yogurt
185 kcal
B: 7.7g
T: 3.6g
W: 30.5g
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Looking for a specific mineral or vitamin?
Explore all 55 nutrients organized by category and RDA coverage.
Contains allergens
7
Nutrient
Ash
1.05
g
Nutrient
Beta-carotene
690
µg
Nutrient
Boron
15
mg
Nutrient
33% RDA
Calcium
266
mg
Nutrient
12% RDA
Carbohydrate
30.45
g
Nutrient
Casein
5.25
g
Nutrient
Chlorine
150
mg
Nutrient
Cholesterol
12
mg
Nutrient
Chromium
0.75
µg
Nutrient
Cobalt
0.15
µg
Nutrient
Copper
0.57
mg
Nutrient
5% RDA
Fat
3.6
g
Nutrient
Fatty monounsaturated
1.29
g
Nutrient
Fatty polyunsaturated
0.21
g
Nutrient
Fatty saturated
1.99
g
Nutrient
Fatty trans
0.15
g
Nutrient
19% RDA
Fiber
4.7
g
Nutrient
Fiber insoluble
10.6
g
Nutrient
Fiber soluble
3.6
g
Nutrient
Fluoride
15
mg
Nutrient
10% RDA
Iodine
15
µg
Nutrient
14% RDA
Iron
2.01
mg
Nutrient
Lactose
7.05
g
Nutrient
Lutein + zeaxanthin
166
mg
Nutrient
29% RDA
Magnesium
107.5
mg
Nutrient
Manganese
0.62
mg
Nutrient
Molybdenum
2.25
µg
Nutrient
Nickel
1.5
mg
Nutrient
Omega 3
0.02
g
Nutrient
Omega 6
0.08
g
Nutrient
40% RDA
Phosphorus
280.5
mg
Nutrient
84% RDA
Potassium
1689
mg
Nutrient
15% RDA
Protein
7.65
g
Nutrient
Protein Animal
6.45
g
Nutrient
Salt
0.15
g
Nutrient
7% RDA
Selenium
3.75
µg
Nutrient
3% RDA
Sodium
64
mg
Nutrient
Sorbitol
29.4
g
Nutrient
167% RDA
Sugar
83.25
g
Nutrient
Sulfur
45
mg
Nutrient
15% RDA
Vitamin A
120
µg
Nutrient
Vitamin B1 (Thiamin)
0.18
mg
Nutrient
Vitamin B12 (Cobalamin)
0.6
µg
Nutrient
Vitamin B2 (Riboflavin)
0.57
mg
Nutrient
Vitamin B3 (Niacin)
3.97
mg
Nutrient
Vitamin B5 (Pantothenic acid)
0.15
mg
Nutrient
Vitamin B6 (Pyridoxine)
0.48
mg
Nutrient
Vitamin B7 (Biotin)
2.25
mg
Nutrient
Vitamin B9 (Folate)
18.5
µg
Nutrient
Vitamin C (Ascorbic acid)
2.7
mg
Nutrient
Vitamin D
0.05
µg
Nutrient
8% RDA
Vitamin E
0.91
mg
Nutrient
159% RDA
Vitamin K
119.3
µg
Nutrient
Water
193.05
g
Nutrient
16% RDA
Zinc
1.57
mg
| Name | Category | Amount | % RDA |
|---|---|---|---|
| Ash | - | 1.05 g | - |
| Beta-carotene | - | 690 µg | - |
| Boron | - | 15 mg | - |
| Calcium | - | 266 mg | 33% |
| Carbohydrate | - | 30.45 g | 12% |
| Casein | - | 5.25 g | - |
| Chlorine | - | 150 mg | - |
| Cholesterol | - | 12 mg | - |
| Chromium | - | 0.75 µg | - |
| Cobalt | - | 0.15 µg | - |
| Copper | - | 0.57 mg | - |
| Fat | - | 3.6 g | 5% |
| Fatty monounsaturated | - | 1.29 g | - |
| Fatty polyunsaturated | - | 0.21 g | - |
| Fatty saturated | - | 1.99 g | - |
| Fatty trans | - | 0.15 g | - |
| Fiber | - | 4.7 g | 19% |
| Fiber insoluble | - | 10.6 g | - |
| Fiber soluble | - | 3.6 g | - |
| Fluoride | - | 15 mg | - |
| Iodine | - | 15 µg | 10% |
| Iron | - | 2.01 mg | 14% |
| Lactose | - | 7.05 g | - |
| Lutein + zeaxanthin | - | 166 mg | - |
| Magnesium | - | 107.5 mg | 29% |
| Manganese | - | 0.62 mg | - |
| Molybdenum | - | 2.25 µg | - |
| Nickel | - | 1.5 mg | - |
| Omega 3 | - | 0.02 g | - |
| Omega 6 | - | 0.08 g | - |
| Phosphorus | - | 280.5 mg | 40% |
| Potassium | - | 1689 mg | 84% |
| Protein | - | 7.65 g | 15% |
| Protein Animal | - | 6.45 g | - |
| Salt | - | 0.15 g | - |
| Selenium | - | 3.75 µg | 7% |
| Sodium | - | 64 mg | 3% |
| Sorbitol | - | 29.4 g | - |
| Sugar | - | 83.25 g | 167% |
| Sulfur | - | 45 mg | - |
| Vitamin A | - | 120 µg | 15% |
| Vitamin B1 (Thiamin) | - | 0.18 mg | - |
| Vitamin B12 (Cobalamin) | - | 0.6 µg | - |
| Vitamin B2 (Riboflavin) | - | 0.57 mg | - |
| Vitamin B3 (Niacin) | - | 3.97 mg | - |
| Vitamin B5 (Pantothenic acid) | - | 0.15 mg | - |
| Vitamin B6 (Pyridoxine) | - | 0.48 mg | - |
| Vitamin B7 (Biotin) | - | 2.25 mg | - |
| Vitamin B9 (Folate) | - | 18.5 µg | - |
| Vitamin C (Ascorbic acid) | - | 2.7 mg | - |
| Vitamin D | - | 0.05 µg | - |
| Vitamin E | - | 0.91 mg | 8% |
| Vitamin K | - | 119.3 µg | 159% |
| Water | - | 193.05 g | - |
| Zinc | - | 1.57 mg | 16% |
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Nutritional Profile Comparison
📈 Interactive ChartNutrient content comparison per serving
BioNutrition OS Engine
Moderate (GL 10-19)
Blood Glucose Curve & Glycemic Index
Projected postprandial glucose and insulin response
Blood Glucose Curve (0-180 min)
51 min
•
Glucose: ~120.1 mg/dL
•
Insulin: 47.5 µIU/mL
Glycemic Load
GL
19.8
/ serving
Net carbohydrates:
27.1g
Glycemic Index
IG
65
/ 100
Peak glucose concentration
~120.1 mg/dL
Estimated peak time:
51 min
Fat and fiber buffer
-28% of peak
Slowing dietary fiber:
3.4g
Clinical insights:
High fat and fiber content flattens the glucose peak by up to 28%. Energy is released slowly and steadily, preventing a postprandial crash.
