Onken yogurts are available in a variety of flavours, including strawberry, vanilla, raspberry and cherry. They also come in fat-free varieties. But are they good for you? Let’s take a closer look at their ingredients and nutritional value to find out.
What is Onken yogurt?
Onken yogurt is a type of fermented milk product made with whole milk and live bacteria cultures. The live bacteria cultures are what give Onken yogurt its characteristic tangy taste and thick, creamy texture.
Onken yogurts come in both unflavoured and flavoured varieties, some of which are fat-free. The flavoured yogurts contain fruit juices or purees and added sugar, while the fat-free ones are made with skimmed milk.
Ingredients in Onken yogurt
Ingredients in Onken yogurt vary depending on the flavour. The only ingredients in Onken Natural Set yogurt are whole milk and live cultures whereas the flavoured yogurts also have fruit purees, juices, sugar and flavouring agents.
In flavoured Onken yogurts, there are also tapioca starch, corn starch, and colorings.
The following is a list of the ingredients in Onken’s most popular yogurt flavors:
- Onken Natural Set yogurt: Yogurt (Pasteurised Whole Milk), live cultures
- Onken Mango, Papaya and Passionfruit yogurt: Yogurt (Pasteurised Whole Milk), Sugar, Mango (3.9%), Papaya (3%), Passion Fruit Juice (1.6%), Modified Tapioca Starch, Mango Puree (0.5%), Modified Corn Starch, Flavouring, Turmeric Extract, Live Cultures.
- Onken Fat-free Vanilla yogurt: Yogurt (Pasteurised Skimmed Milk), Water, Sugar, Corn Starch, Lemon Juice, Natural Bourbon Vanilla Flavouring, Ground Bourbon Vanilla Pods, Colouring (Concentrated Safflower, Concentrated Lemon), Carrot Extract, Live Cultures.
- Onken Fat-free Strawberry yogurt: Yogurt (Pasteurised Skimmed Milk), Strawberries (10%), Sugar, Corn Starch, Colouring (Carrot Juice, Beetroot Juice), Natural Flavouring, Live Cultures.
- Onken Cherry yogurt: Yogurt (Pasteurised Whole Milk), Cherries (9%), Sugar, Cherry Juice (1%), Modified Tapioca Starch, Modified Corn Starch, Colouring (Carrot Juice Concentrate), Natural Flavouring, Live Cultures.
As you can see, all Onken yogurts contain live cultures, which are beneficial for gut health. However, the flavoured Onken yogurts also contain added sugars, natural flavourings, colouring and starch.
If you’re watching your sugar intake, you may want to opt for the Natural Set yogurt.
Onken yogurt – Nutritional information
Now that we’ve looked at the ingredients, let’s take a look at the nutritional values of Onken yogurts.
|Values per 100g serving||Natural Set yogurt||Mango, Papaya & Passionfruit||Fat-free Vanilla||Cherry|
|– of which saturates||2.2g||1.7g||0.0g||1.7g|
|– of which sugars||4.7g||13.0 g||13.0 g||13.0 g|
|Protein||3.3 g||3.8 g||4.4 g||3.8 g|
|Salt||0.14 g||0.19 g||0.18 g||0.22 g|
As you can see, the nutritional values for Onken yogurts vary depending on the flavour.
The Natural Set yogurt has the lowest calorie content while the Fat-free Vanilla yogurt has the highest protein content. However, all Onken yogurts are a good source of calcium.
Sugar content in Onken yogurt
Onken yogurts contain varying amounts of sugar, depending on the flavour. The Natural Set yogurt contains no added sugar, but because it is made from milk, it does contain natural sugars (lactose) totalling 4.7g per 100g.
The flavoured Onken yogurts contain around 13g of sugar per 100g. The following flavours contain exactly 13g of sugar per 100g: Mango, Papaya and Passionfruit, Fat-free Vanilla and Cherry.
To put this into perspective, the WHO recommends that adults consume no more than 50g of sugar per day. This means that a 100g serving of any of the flavoured Onken yogurts would provide around 26% of an adult’s daily recommended sugar intake.
How many calories are in Onken yogurts?
Onken yogurts vary in calorie content depending on the flavour. The Natural Set yogurt has the lowest calorie content with 62 kcal per 100g serving. The Wholegrain Strawberry yogurt has the highest calorie content with 104 kcal per 100g serving. That’s because extra calories are added to it in the form of wholegrain cereals.
Onken cherry yogurt has 100kcal per 100g serving, while vanilla Fat-free yogurt has 75kcal per 100g.
To put this into perspective, an adult woman needs around 2000 calories a day while an adult man needs around 2500 calories a day. This means that a 100g serving of the Natural Set yogurt would make up just over three percent of an adult woman’s daily calorie intake and just over two and a half percent of an adult man’s daily calorie intake.
How much protein is in Onken yogurts?
The Natural Set yogurt has the lowest protein content with just under three and a half grams per 100g serving. The Fat-free Vanilla yogurt has the highest protein content with over four grams per 100g serving.
To give you some perspective, an adult woman needs around 46 grams of protein a day while an adult man needs around 56 grams of protein a day.
This means that a 100g serving of the Natural Set yogurt would make up just over seven and a half percent of an adult woman’s daily protein intake and just under six percent of an adult man’s daily protein intake.
Benefits of Onken yogurts
Onken yogurts are a good source of calcium with all flavours providing over 110mg per 100g serving. Calcium is important for the development and maintenance of strong bones and teeth.
Onken yogurts are also a good source of protein with most flavours providing at least three grams per 100g serving. Protein is important for the growth, repair and maintenance of all tissues in the body including muscle, skin, hair and nails.
Finally, Onken yogurts contain live bacterial cultures which can help to keep your gut healthy. These live bacteria (or probiotics) compete with harmful bacteria in your gut and help to maintain a healthy balance. Probiotics have been linked with several health benefits including improved digestion, reduced risk of some gut infections and a strengthened immune system.
Is Onken yogurt good for weight loss?
Onken yogurts are generally lower in calories than some other types of yogurt with the Natural Set yogurt containing just 62 kcal per 100g serving. This makes Onken yogurts a good choice if you’re looking to lose weight or maintain a healthy weight.
However, it’s important to remember that all flavoured Onken yogurts are high in sugar, containing around 13g of sugar per 100g. If you’re trying to lose weight, it’s best to stick to the Natural Set yogurt which doesn’t have added sugar.
Is Onken yogurt probiotic?
Yes, all Onken yogurts contain live bacterial cultures (or probiotics). These live bacteria compete with harmful bacteria in your gut and help to maintain a healthy balance.
Is Onken yogurt good for diabetics?
Onken Natural yogurt is unsweetened and low in carbohydrates, making it an ideal snack for diabetics as it won’t cause their blood sugar levels to spike.
However, all flavoured Onken yogurts are high in sugar, containing around 13g of sugar per 100g. These are not suitable for diabetics.
Is Onken yogurt safe during pregnancy?
Yes, Onken yogurt is safe to eat during pregnancy as it is pasteurized. This means that any harmful bacteria have been killed and are no longer present in the yogurt. Just keep in mind that some flavours of Onken yogurt are high in sugar, which you should limit during pregnancy. For this reason, it’s better to eat natural Onken yogurt, which has no added sugar.
Can babies have Onken yogurt?
Yes, Onken yogurts are suitable for babies from six months old. Just be sure to choose a flavour that is unsweetened and has no added sugar, such as the Natural Set yogurt. You should also check with your healthcare professional before giving Onken yogurt to your baby.
Is Onken yogurt keto-friendly?
Onken Natural yogurt is unsweetened and low in carbohydrates, making it a good choice for people following a keto diet. However, all flavoured Onken yogurts are high in sugar and not suitable for the keto diet.
How many syns are in Onken yogurt?
The only Onken yogurt that is classed as “syn-free” is 0% Fat Natural yogurt. That’s because it has no fat and no added sugar. The rest of Onken yogurts are not low in syns as they are either full-fat or flavoured, containing added sugars.
The Vanilla flavoured fat-free Onken yogurt, for example, still contains 4 syns per serving while Mango & Passion Fruit Yogurt contains 5 syns. And Onken Natural Set Yogurt has 3.5 syns despite having no added sugar.
So, if you’re following the Slimming World diet, it’s best to stick to the Natural Set yogurt.
CONCLUSION – Is Onken yogurt good or bad for you?
Onken yogurt is generally lower in calories than some other types of yogurt. However, all flavoured Onken yogurts are high in sugar, which can be bad for your health if eaten in large amounts. If you’re trying to lose weight, it’s best to stick to the Natural Set yogurt which is unsweetened and low in carbohydrates. And if you’re following the Slimming World diet, the Natural Set yogurt is also syn-free.
Onken yogurts also contain live bacteria (or probiotics) which can be beneficial for gut health. So, yes they can be good for you but it’s better to eat the Natural varieties which don’t have any added sugar and are also lower in calories.