BNI™ 090.26s: Fat-free flavored yogurt (average)

dietBNI™ 90.26s: Fat-free flavored yogurt (average), NZ, 2011.

This is the nutritional value of fat-free flavored yogurt (ie, with a fat content up to 0.3g per 100g). Below is an analysis of the average aggregated nutritional value of a sample of 70 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 carbohydrate, saturated fat and sodium, high in protein, and low in fat and fiber. It also provides about 167mg 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 fat-free flavored 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 4.6 18.4 34.5 20.0 10.7 2.7
Carbohydrate 8.5 34.0 63.8 55.0 29.3 7.3
Sugar 5.9 23.6 44.3 < 10.0 < 5.3 < 1.3
Fat 0.1 0.9 1.7 25.0 13.3 1.5
Saturated fat 0.1 0.9 1.7 < 10.0 < 5.3 < 0.6
Fiber 0.0 - 0.0 2.7 - 0.8
Sodium 0.049 - 2.4 < 2.7 - < 0.053
Misc 86.8 - - - - 87.7
Total 100.0 53.3 100.0 100.0 53.3 100.0
kJul - 223.0 - - 223.0 -
Nutritional balance (100g)
x (bad) Very high in protein
о (ok) Slightly high in carbohydrate
x (bad) Extremely high in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) Low in fiber
о (ok) Slightly high in sodium
65% *
60% *
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%    *
30% *
35%    *
40% *
45%    *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 135.0 grams )
grams per serving = 135.0 grams
* * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* *
kcal per serving = 72.0 kcal
Balance simulation for this food (serving size = 135.0 grams ) Original BNI 90.26
Add now or next meal 1.1 g fiber Reduce BNI to 87.60
- 0.0 mg sodium - n/a
Both reduce BNI to 87.60
Burn out 6.9 excess kcal protein
Burn out 24.7 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 31.5 kcal Reduce BNI to 46.46
Burn those kcal out doing… 630 steps
or 10 minutes slow walking (~3.2km/h)
or 7 minutes fast walking (~5.6km/h)
or 3 minutes jogging (~8km/h)
or 6 minutes leisure cycling (<16km/h)
or 4 minutes swimming
or 3 minutes stair treadmill
Reduce kcal to 40.4 kcal per serving All reduce BNI to 43.80

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.