BNI™ 067.50s: Standard natural yogurt (average)

dietBNI™ 67.50s: Standard natural yogurt (average), NZ, 2011.

This is the nutritional value of standard natural yogurt (ie, with a fat content between 2g and 5.9g per 100g). Below is an analysis of the average aggregated nutritional value of a sample of 10 brands and sub-brands of yogurt. The sample was collated as part of a research on the nutritional composition of yogurts in New Zealand. This nutritional profile can be summarised as being, mainly, biased towards excess of sugar, adequate in protein and sodium, high in fat and saturated fat, and low in carbohydrate and fiber. It also provides about 163mg of calcium per 100g.

This nutritional value may be more representative of those who change brands often, as well as of the population, in general. However, it is less representative of the universe of brands on offer and of those consumers who prefer a particular brand of standard natural yogurt, for which a prototypical nutritional value may be more relevant (see foodBNI).


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 4.5 18.0 22.5 20.0 16.0 4.0
Carbohydrate 7.4 29.6 37.0 55.0 44.0 11.0
Sugar 5.4 21.6 27.0 < 10.0 < 8.0 < 2.0
Fat 3.6 32.4 40.5 25.0 20.0 2.2
Saturated fat 2.2 19.8 24.8 < 10.0 < 8.0 < 0.9
Fiber 0.0 - 0.0 4.0 - 1.2
Sodium 0.047 - 2.4 < 4.0 - < 0.080
Misc 84.5 - - - - 81.5
Total 100.0 80.0 100.0 100.0 80.0 100.0
kJul - 334.7 - - 334.7 -
Nutritional balance (100g)
(good) Adequate in protein
x (bad) Very low in carbohydrate
x (bad) Extremely high in sugar
x (bad) Extremely high in fat
x (bad) Extremely high in saturated fat
x (bad) Low in fiber
о (ok) Slightly high in sodium
55%
50%
45%
40% *
35% * *
30% * *
25% * * *
20% * * *
15% * * *
10% * * *
5% * * *
mid p c f fb
max s sf na
5% * *
10% * *
15% * *
20% * *
25% * *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 187.0 grams )
grams per serving = 187.0 grams
* * * * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * *
kcal per serving = 149.6 kcal
Balance simulation for this food (serving size = 187.0 grams ) Original BNI 67.50
Add now or next meal 2.2 g fiber Reduce BNI to 63.50
- 0.0 mg sodium - n/a
Both reduce BNI to 63.50
- 0.0 excess kcal protein
Burn out 25.4 excess kcal sugar
- 0.0 excess kcal other carbs
Burn out 22.1 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 47.5 kcal Reduce BNI to 35.75
Burn those kcal out doing… 950 steps
or 16 minutes slow walking (~3.2km/h)
or 10 minutes fast walking (~5.6km/h)
or 5 minutes jogging (~8km/h)
or 10 minutes leisure cycling (<16km/h)
or 6 minutes swimming
or 4 minutes stair treadmill
Reduce kcal to 102.1 kcal per serving All reduce BNI to 31.75

References

PEREZGONZALEZ Jose D (2011). Yogurts galore. The Balanced Nutrition Index (ISSN 1177-8849), 2012, issue 1. (Retrievable from http://www.lulu.com/spotlight/BNI)


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.