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CF Greg Yogurt, Seeds and Berries

Instructions
1. Stir chia and flax seeds into yogurt. 2. Crumble walnuts on top. 3. Top with blueberries.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Yogurt, lowfat, plain, Greek	280 g	280 g	204
2	Seeds, dried, chia seeds	15 g	15 g	73
3	Ground flaxseed meal by Target Stores	10 g	10 g	57
4	Blueberries, raw	75 g	75 g	43
5	Raw walnuts halves & pieces	15 g	15 g	96

Summary
Number of servings	1
Weight of ingredients	395 g
Final weight ⓘ
Serving size	395 g

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CF Greg Yogurt, Seeds and Berries

Nutrition Facts

Portion Size	395 g

Amount Per Portion	474
Calories

% Daily Value *

Total Fat 24g	31 %

Saturated Fat 5.1g	25 %

Cholesterol 28mg	9 %

Sodium 98mg	4 %

Total Carbohydrate 34g	12 %

Dietary Fiber 10g	36 %

Sugar 18g **

Protein 34g	68 %

Vitamin D 0mcg **	0 %

Calcium 460mg	35 %

Iron 2.4mg	13 %

Potassium 514mg **	11 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (48.00%)

Protein (31.00%)

Carbs (21.00%)

CF Greg Yogurt, Seeds and Berries nutrition facts and analysis per 395 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	254.25 mcg	28 %
Carotene, alpha	0 mcg
Carotene, beta	40.8 mcg
Cryptoxanthin, beta	0 mcg
Lutein + zeaxanthin	62.8 mcg
Lycopene	0 mcg
Retinol	252 mcg
Thiamin [Vitamin B1]	0.244 mg	20 %
Riboflavin [Vitamin B2]	0.709 mg	55 %
Niacin [Vitamin B3]	2.19 mg	14 %
Pantothenic acid [Vitamin B5]	1.409 mg	28 %
Vitamin B6	0.193 mg	11 %
Vitamin B12 [Cobalamin]	1.46 mcg	61 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	38.1 mcg	10 %
Folate, food	45.45 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	9.7 mg	11 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	0.61 mg	4 %
Vitamin E, added	0 mg
Tocopherol, alpha	0.61 mg
Tocopherol, beta	0.01 mg
Tocopherol, delta	0.02 mg
Tocopherol, gamma	0.27 mg
Tocotrienol, alpha	0 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.05 mg
Vitamin K	15.1 mcg	13 %
Vitamin K1 [Phylloquinone]	15.1 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.1 mg
Choline	47.1 mg	9 %

Minerals
Nutrient	Amount	DV
Calcium	460.4 mg	35 %
Copper	0.24 mg	27 %
Iron	2.38 mg	13 %
Magnesium	85.55 mg	20 %
Manganese	0.68 mg	30 %
Phosphorus	521.6 mg	42 %
Potassium	513.6 mg	11 %
Selenium	43.07 mcg	78 %
Sodium	98.35 mg	4 %
Zinc	2.49 mg	23 %

Proteins and Amino acids
Protein by amino acid Alanine (2.30%) Arginine (2.30%) Aspartic acid (4.21%) Cystine (0.60%) Glutamic acid (10.12%) Glycine (1.50%) Histidine (1.30%) Isoleucine (2.71%) Leucine (5.01%) Lysine (4.31%) Methionine (1.50%) Phenylalanine (2.81%) Proline (5.51%) Serine (3.11%) Threonine (2.10%) Tyrosine (2.40%) Valine (4.01%) Unspecified (43.79%)
Nutrient	Amount	DV
Protein	34.47 g	69 %
Alanine	0.81 g
Arginine	0.791 g
Aspartic acid	1.461 g
Cystine	0.201 g
Glutamic acid	3.471 g
Glycine	0.52 g
Histidine	0.452 g	40 %
Isoleucine	0.938 g	60 %
Leucine	1.72 g	50 %
Lysine	1.474 g	48 %
Methionine	0.531 g
Phenylalanine	0.972 g
Proline	1.879 g
Serine	1.084 g
Threonine	0.726 g	44 %
Tryptophan	0.151 g	37 %
Tyrosine	0.833 g
Valine	1.38 g	70 %
Phenylalanine + Tyrosine	1.805 g	67 %
Methionine + Cysteine	0.732 g	47 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	33.93 g	12 %
Fiber	10.16 g	36 %
Starch	0.02 g
Sugars	17.98 g
Fructose	3.73 g
Galactose	1.79 g
Glucose	3.66 g
Lactose	8.18 g
Maltose	0 g
Sucrose	0.08 g
Net carbs	23.77 g

Fats and Fatty Acids

Fatty acid by type

Saturated (36.63%)

Monounsaturated (17.82%)

Polyunsaturated (45.54%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
2.69 g	1.02 g	0.38

Nutrient

Amount

31 %

26 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Cis-hexadecenoic acid

Cis-octadecenoic acid

Docosenoic cis acid

Docosenoic trans acid

Heptadecenoic acid

Pentadecenoic acid

Tetracosenoic cis acid

Tetradecenoic acid

Trans-hexadecenoic acid

Trans-octadecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Linoleic acid n-6 (LA)

Docosatetraenoic acid

Eicosadienoic acid

Eicosadienoic n-3 acid

Eicosadienoic n-6 acid

Octadecadienoic CLAs acid

Trans-octadecadienoic acid

Trans-octadecatrienoic acid

Fatty acids, total trans-monoenoic

Fatty acids, total trans-polyenoic

Sterols
Nutrient	Amount	DV
Cholesterol	28 mg	9 %

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.66 g
Caffeine	0 mg
Theobromine	0 mg
Water	298 g

Source:

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CF Greg Yogurt, Seeds and Berries recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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CF Greg Yogurt, Seeds and Berries

CF Greg Yogurt, Seeds and Berries

Calories by source

CF Greg Yogurt, Seeds and Berries nutrition facts and analysis per 395 g

Protein by amino acid

Fatty acid by type