Oikos Blackberry Fruit on the Bottom Greek Nonfat Yogurt, Blackberry
This Oikos Greek nonfat yogurt scores poorly due to its ultra-processed nature and high added sugar content, despite offering a good amount of protein.
Nutrition data (per 100 g)
Source: USDA FoodData Central (FDC #2011839).
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY contains 87 kcal per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY contains 8.0 g of protein per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY contains 0.7 g of fiber per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY contains 9.3 g of added sugar per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY provides 30 mg of sodium per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY provides 100 mg of calcium per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY provides 100 mg of potassium per 100 g.
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY scores 34/100 on FoodScore (poor).
OIKOS BLACKBERRY FRUIT ON THE BOTTOM GREEK NONFAT YOGURT, BLACKBERRY is classified as NOVA 4 (ultra-processed food).
This yogurt is an ultra-processed food, classified as NOVA 4.
Each 100g serving contains 9.33g of added sugar, contributing to its low FoodScore of 34/100.
It provides 8g of protein per 100g, which is a positive nutritional aspect.
With 0g of total fat and 0g of saturated fat, it aligns with low-fat dietary preferences.
The yogurt offers minimal micronutrients, including only 8% DV for calcium and 2% DV for potassium.
Scores +1 points above the dairy category average (33/100 across 5088 foods).
Fiber
0.7g
3% of Daily Value
Protein
8g
16% of Daily Value
Added sugar
9.33g
19% of Daily Value
Sodium
30mg
1% of Daily Value
+
What it brings to the table
Protein (8g)+4
−
What holds it back
Added sugar (9.3g)-10
Ultra-processed (NOVA 4)-10
Why it scores 34
Oikos Blackberry Fruit on the Bottom Greek Nonfat Yogurt receives a FoodScore of 34 out of 100, placing it in the 'Poor' category. The primary reasons for this low score are its classification as an ultra-processed food (NOVA class 4) and its significant amount of added sugar. Ultra-processed foods often contain ingredients and additives not typically found in home cooking, which negatively impacts their nutritional score. This yogurt contains 9.33g of added sugar per 100g, which incurs a substantial penalty of -10 points, as dietary guidelines recommend limiting added sugar intake. On the positive side, the yogurt does provide 8g of protein per 100g, earning a +4 bonus. However, this bonus is not enough to offset the penalties from processing and added sugar. To achieve a higher score, this product would need to significantly reduce its added sugar content and ideally be less processed, or offer a more diverse range of beneficial micronutrients, which are largely absent in this formulation.
Health benefits
What the nutrients in oikos blackberry fruit on the bottom greek nonfat yogurt, blackberry actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
This Greek nonfat yogurt is a good source of protein, providing 8g per 100g serving. Protein is essential for muscle repair and growth, making it beneficial for individuals engaged in regular physical activity or those looking to maintain muscle mass as they age. The protein in yogurt is also highly bioavailable, meaning the body can efficiently use it. While 8g per 100g is a solid contribution, it's important to consider the overall diet and other protein sources to meet daily requirements, especially given the added sugar content.
Aids in Satiety and Weight Management
The high protein content in this yogurt can contribute to increased satiety, helping you feel fuller for longer after eating. This can be a valuable tool for weight management, as it may reduce overall calorie intake by curbing hunger and preventing overeating. Including protein-rich foods like this yogurt in meals or as snacks can help manage appetite. However, the added sugar content should be considered, as excessive sugar can counteract weight management efforts by contributing extra calories without significant nutritional benefits.
Provides Calcium for Bone Health
This yogurt contributes to your daily calcium intake, offering 100mg per 100g, which is 8% of the Daily Value. Calcium is a crucial mineral for maintaining strong bones and teeth throughout life. Adequate calcium intake is particularly important during childhood and adolescence for bone development, and in adulthood to prevent bone density loss. While this yogurt provides some calcium, it's not a primary source, and relying solely on it would not meet daily calcium needs, especially given the lack of Vitamin D, which is essential for calcium absorption.
Low in Total and Saturated Fat
This Oikos yogurt is notable for being fat-free, containing 0g of total fat and 0g of saturated fat per 100g. Dietary guidelines recommend limiting saturated fat intake to support heart health and maintain healthy cholesterol levels. For individuals monitoring their fat intake, this product offers a lean option. However, it's important to remember that 'fat-free' does not automatically equate to 'healthy,' especially when other components like added sugar are present in significant amounts.
This Oikos Greek nonfat yogurt scores poorly due to its ultra-processed nature and high added sugar content, despite offering a good amount of protein.
How to eat it
Yogurt is a versatile food commonly consumed in the US as a breakfast item, snack, or dessert. Fruit-on-the-bottom varieties like this one are typically eaten directly from the container. While convenient, it's important to be mindful of portion sizes and the added sugar content. Pairing it with other foods can help balance its nutritional profile.
To reduce the impact of added sugar, consider mixing this yogurt with plain, unsweetened Greek yogurt to dilute the sweetness.
Enhance the nutritional value by adding fiber-rich ingredients like fresh berries, chia seeds, or a small handful of nuts.
Use it as a base for a quick smoothie by blending with spinach, a banana, and a splash of water for added nutrients.
Store in the refrigerator and consume by the 'best by' date for optimal freshness and safety.
Things to keep in mind
For most healthy adults, Oikos Blackberry Fruit on the Bottom Greek Nonfat Yogurt poses no significant immediate health concerns when consumed in moderation. Individuals with a dairy allergy should avoid this product. Those with lactose intolerance may experience digestive discomfort, although Greek yogurt generally contains less lactose than regular yogurt due to the straining process. The primary nutritional caution is its added sugar content, which, if consumed frequently or in large portions, can contribute to excessive calorie intake and potentially negative health outcomes over time.
Is Oikos Blackberry Fruit on the Bottom Greek Nonfat Yogurt healthy?
This yogurt has a FoodScore of 34/100, which is considered 'Poor.' While it offers 8g of protein per 100g, its classification as an ultra-processed food (NOVA 4) and its 9.33g of added sugar per 100g significantly detract from its overall nutritional quality. Healthier alternatives would typically have less added sugar and be less processed.
Is this yogurt good for weight loss?
While the 8g of protein per 100g can contribute to satiety, which is beneficial for weight management, the 9.33g of added sugar per 100g adds extra calories without significant nutritional benefit. Consuming too much added sugar can hinder weight loss efforts. For weight loss, opting for plain, unsweetened Greek yogurt with added fruit would be a better choice.
Is Oikos Blackberry Fruit on the Bottom Greek Nonfat Yogurt ultra-processed?
Yes, this yogurt is classified as a NOVA class 4 food, meaning it is ultra-processed. This classification indicates that it contains ingredients and additives typically not used in home cooking, and has undergone significant industrial processing. Ultra-processed foods are generally associated with lower nutritional quality.
How can I make this yogurt a more balanced snack?
To make this yogurt a more balanced snack, consider adding fiber-rich ingredients like a handful of fresh berries, a tablespoon of chia seeds, or some chopped nuts. These additions will increase fiber and healthy fats, helping to mitigate the impact of the added sugar and enhance satiety.
What are some healthier alternatives to this yogurt?
Healthier alternatives include plain, unsweetened Greek yogurt (nonfat or low-fat), which allows you to control the sweetness by adding your own fresh fruit or a small amount of natural sweetener. You could also consider skyr or kefir, which are also fermented dairy products with beneficial probiotics and often lower sugar options.
Does this yogurt provide probiotics?
As a Greek yogurt, it typically contains live and active cultures, which are probiotics. These beneficial bacteria can support gut health. However, the specific strains and their viability can vary, and the added sugar content might counteract some of the potential benefits for the gut microbiome.