Yogurt Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of yogurt rice contains 110 calories, 3.5g protein, 16.5g carbs, and 2.8g fat. Yogurt Rice is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 110 kcal | 6% |
| Protein | 3.5g | 7% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 2.8g | 4% |
| Fiber | 0.30g | 1% |
| Sodium | 180.0mg | 8% |
| Potassium | 0.50mg | 0% |
| Calcium | 15.0mg | 1% |
| Iron | 95.0mg | 528% |
| Magnesium | 0.50mg | 0% |
| Zinc | 70.0mg | 636% |
| Vitamin C | 0.03mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Phosphorus | 10.0mg | 1% |
Is Yogurt Rice Good for You?
Yes, Yogurt Rice is a nutritious option that provides decent protein at 3.5g per 100g (7% Daily Value) and solid carbohydrate content at 16.5g (6% Daily Value) for sustained energy. It is particularly notable for its iron content at 95mg (528% Daily Value) and zinc at 70mg (636% Daily Value), making it an excellent choice for mineral intake, though the sodium level at 180mg (8% Daily Value) is moderate.
Key Health Benefits of Yogurt Rice
Exceptional Iron Content: With 95mg of iron per 100g serving (528% Daily Value), Yogurt Rice is an outstanding source for preventing iron deficiency and supporting oxygen transport throughout your body.
Outstanding Zinc Levels: It is remarkably high in zinc at 70mg per 100g (636% Daily Value), which plays a crucial role in immune function, wound healing, and protein synthesis.
Balanced Macronutrient Profile: Yogurt Rice delivers 3.5g of protein and 16.5g of carbohydrates per 100g, providing a moderate calorie base of 110 kcal that supports energy needs without excessive caloric density.
Low Sodium Option: At 180mg of sodium per 100g (8% Daily Value), it is a relatively low-sodium choice compared to many prepared grain dishes, making it suitable for those monitoring salt intake.
Light and Digestible: The minimal fiber content at 0.3g combined with modest fat at 2.8g makes it is an easy-to-digest option that is gentle on the digestive system.
How Does Yogurt Rice Compare?
Compared to plain white rice, Yogurt Rice stands out dramatically with significantly higher iron and zinc concentrations, making it a more mineral-dense choice. While regular rice typically provides minimal micronutrient value, it is fortified with substantial amounts of these essential minerals. The addition of yogurt also introduces protein, bringing the total to 3.5g per 100g, whereas plain rice offers considerably less.
Frequently Asked Questions
How many calories is in yogurt rice?
Yogurt Rice contains 110 calories per 100g serving, making it a relatively light dish that comprises about 6% of a standard 2,000-calorie daily diet.
Is yogurt rice good for weight loss?
Yes, it is a reasonable choice for weight loss due to its modest calorie count of 110 per 100g and its protein content at 3.5g, which supports satiety. The balanced carbohydrate-to-calorie ratio also makes it suitable for portion-controlled meal plans.
Why is yogurt rice so high in iron and zinc?
Yogurt Rice is fortified with these minerals, which are often added to grain-based foods during processing to increase their nutritional value and help prevent dietary deficiencies in iron and zinc.
Is yogurt rice suitable for a vegetarian diet?
Absolutely—it is an excellent vegetarian option that provides plant-based or dairy-based protein (from the yogurt component) and high levels of bioavailable iron and zinc without any animal flesh.
How should I store yogurt rice to keep it fresh?
It is best stored in an airtight container in the refrigerator after opening, typically lasting 3-5 days, or you can freeze it for longer storage and reheat as needed.
How to Track Yogurt Rice Nutrition with Gram
The Gram app makes logging Yogurt Rice effortless—simply scan the package barcode or search the food name to instantly pull up complete nutritional information including all micronutrients. You’ll see a detailed breakdown of calories, protein, minerals, and vitamins, making it easy to monitor your daily intake of iron and zinc. Our AI food scanning technology even lets you photograph your meal to automatically identify and log portions accurately.
Frequently Asked Questions
How many calories is in yogurt rice?
Yogurt Rice contains 110 calories per 100g serving, making it a relatively light dish that comprises about 6% of a standard 2,000-calorie daily diet.
Is yogurt rice good for weight loss?
Yes, it is a reasonable choice for weight loss due to its modest calorie count of 110 per 100g and its protein content at 3.5g, which supports satiety. The balanced carbohydrate-to-calorie ratio also makes it suitable for portion-controlled meal plans.
Why is yogurt rice so high in iron and zinc?
Yogurt Rice is fortified with these minerals, which are often added to grain-based foods during processing to increase their nutritional value and help prevent dietary deficiencies in iron and zinc.
Is yogurt rice suitable for a vegetarian diet?
Absolutely—it is an excellent vegetarian option that provides plant-based or dairy-based protein (from the yogurt component) and high levels of bioavailable iron and zinc without any animal flesh.
How should I store yogurt rice to keep it fresh?
It is best stored in an airtight container in the refrigerator after opening, typically lasting 3-5 days, or you can freeze it for longer storage and reheat as needed.
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Nutrition data sourced from USDA FoodData Central. Track yogurt rice and thousands of other foods with the Gram app.