Vegetarian Pescetarian Gluten-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 150 g Greek yogurt high protein (150 g)
- 60 g Blueberries Frozen (60 g)
- 10 g Chia seeds (10 g)
- 15 g Walnuts (15 g)
- 8 g Maple syrup (8 g)
- Ingredients in total: 243 g
- Weight gained in cooking: 0 g
- Net weight (cooked): 243 g
Method
- Mix and add another 10g of nuts, a probiotic like Kefir and a supplement.
Chia seeds should be soaked in water overnight. Water is about 4 times the weight of Chia.
Thaw Frozen blue berries by leaving outside the fridge for some time.
Nutrition
| Nutrient | Per 100 g |
|---|---|
| Calories | 120 kcal |
| Protein | 7.96 g |
| Water | 74.8 mL |
| Sodium | 26.1 mg |
| Total Carbohydrates | 10.8 g |
| Total Fat | 5.61 g |
| Sugar | 6.79 g |
All 68 nutrients
Others
| Nutrient | Per 100 g |
|---|---|
| Calories | 120 kcal |
| Choline | 13.7 mg |
| Leucine | 847 mg |
| Lysine | 543 mg |
| Polyphenols | 279 mg |
| Methionine | 200 mg |
| Oxalates | 5.43 mg |
| Threonine | 343 mg |
| Tryptophan | 114 mg |
| Valine | 477 mg |
| Flavonoids | 45.7 mg |
| Histidine | 222 mg |
| Lutein / Zeaxanthin | 0.016 mg |
| Lycopene | 0 mg |
| Phenylalanine | 402 mg |
| Purines | 16.6 mg |
Proteins
| Nutrient | Per 100 g |
|---|---|
| Protein | 7.96 g |
| Isoleucine | 430 mg |
Hydration
| Nutrient | Per 100 g |
|---|---|
| Water | 74.8 mL |
Minerals
| Nutrient | Per 100 g |
|---|---|
| Sodium | 26.1 mg |
| Iron | 0.67 mg |
| Calcium | 105 mg |
| Magnesium | 32.3 mg |
| Potassium | 150 mg |
| Iodine | 15.4 mcg |
| Phosphorus | 171 mg |
| Zinc | 0.77 mg |
| Chloride | 63.6 mg |
| Selenium | 7.56 mcg |
| Copper | 0.16 mg |
| Fluoride | 0.017 mg |
| Manganese | 0.52 mg |
| Molybdenum | 0.62 mcg |
| Chromium | 0.31 mcg |
Carbohydrates
| Nutrient | Per 100 g |
|---|---|
| Total Carbohydrates | 10.8 g |
| Sugar | 6.79 g |
| Added Sugar | 0 g |
Fats
| Nutrient | Per 100 g |
|---|---|
| Total Fat | 5.61 g |
| Trans Fat | 0 g |
| Saturated Fat | 0.64 g |
| Cholesterol | 1.23 mg |
| Monounsaturated Fat | 0.73 g |
| Omega-3 Fatty Acids | 1.32 g |
| Polyunsaturated Fat | 3.95 g |
| Omega-6 Fatty Acids | 2.63 g |
| DHA (Docosahexaenoic Acid) | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg |
| ALA (Alpha-Linolenic Acid) | 1.32 g |
| Arachidonic Acid | 1.23 mg |
| Medium-Chain Triglycerides | 0.019 g |
| Omega-9 Fatty Acids | 0.74 g |
Fibre
| Nutrient | Per 100 g |
|---|---|
| Fiber | 2.42 g |
| Soluble Fiber | 0.45 g |
| Insoluble Fiber | 2.11 g |
Vitamins
| Nutrient | Per 100 g |
|---|---|
| Vitamin B12 | 0.31 mcg |
| Vitamin D | 0 mcg |
| Vitamin C | 2.54 mg |
| Folate (B9) | 17 mcg |
| Niacin (B3) | 0.63 mg |
| Vitamin A | 3.89 mcg RAE |
| Thiamin (B1) | 0.07 mg |
| Vitamin B6 | 0.083 mg |
| Riboflavin (B2) | 0.18 mg |
| Pantothenic Acid (B5) | 0.37 mg |
| Vitamin E | 0.24 mg |
| Vitamin K | 5.24 mcg |
| Biotin (B7) | 1.59 mcg |
| Beta-Carotene | 9.65 mcg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
From https://gapplate.australians.com/recipes/greek-yogurt-breakfast-base-by-anonymous/
