Question about calculating homemade greek yogurt instant pot

sunice003
sunice003 Posts: 1 Member
in Health and Weight Loss
I'm having a hard time in figuring out of whats the actual total servings for greek yogurt for example, I created my own recipe which is 4000 ml of 0 percent milk and 2 tbsp of Greek yogurt and after using instant pot for 10 hours of making yogurt, I've separate the whey water and the actual yogurt. The actual whey water is 1682 and the actual cooked greek yogurt is 1764.

Replies

  • kpeterson539
    kpeterson539 Posts: 220 Member
    Hi! I regularly make yogurt in my instant pot. I use the recipe builder here on MFP. I also only have the 2 ingredients of milk and 2 T of yogurt. They get entered into the recipe builder. Once the yogurt is done I do strain it to separate the whey water. Once that's done, I weight the finished product. If it is 1,000 grams, that's what I enter 1,000 for the amount of servings.

    This way I can eat 100 grams, 125 grams, or 200 grams of yogurt and log it easily.
  • Psychgrrl
    Psychgrrl Posts: 3,177 Member
    Another vote for the recipe builder. Works for my lunches. Cooked 1845 grams of raw chicken, 400 grams of artichokes, 2 cups of bone broth divided by 8 servings. TA-DA!!! 😃
  • PAV8888
    PAV8888 Posts: 14,260 Member
    I guess you might be able to eat it anyway? Acid, Unsalted Whey Use the more acidic whey in these methods:

    Drink it: No kidding. Whey is full of probiotics and has a bracing acidity. It may not be palatable on its own, but try it in smoothies, or even cocktails. Just be aware that whey does have lactose in it still, so if you're intolerant, steer clear. Make lacto-fermented soda: A dash of whey can be used to make a refreshing, effervescent beverage.
    Kickstart lacto-fermentation: Since acid whey comes from lacto-fermented foods, it's already got a bunch of the good bacteria in it you need to get a good ferment. Add a tablespoon or two to a new ferment to get it bubbling. (Salted can be used as well.)

    Sorry, couldn't find any nutritional info from USDA :neutral:
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    edited February 2020
    I make yogurt too and I usually subtract the calories of the whey from the total. Yogurt whey is acid whey and has about 25 calories per 100 grams. It contains almost no fat, so it should be the same regardless of the milk fat percentage. From memory, most of these calories are from carbs and maybe 1 or so grams of protein per 100 grams of whey. You could do the calculations and subtract as I do, or you could use a generic yogurt entry and be close enough if you don't mind being off by a few calories.

    ETA and to answer this:
    PAV8888 wrote: »

    Sorry, couldn't find any nutritional info from USDA :neutral:

    Search for "Whey, acid, fluid"

    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170885/nutrients

    Edit 2:
    I make full fat yogurt, which is why I have to calculate. For 0 percent milk yogurt the difference in calories compared to the generic entry should be minimal, like 0-3 calories per 100 grams unless you drain out 2/3 of it (which I do, another reason why I need to calculate). You could just use this entry to log your yogurt:
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/336119/nutrients
  • PAV8888
    PAV8888 Posts: 14,260 Member
    Was looking for liquid whey, and because of too many branded supplements, put it in quotations... +1 for @amusedmonkey
  • scarlett_k
    scarlett_k Posts: 812 Member
    PAV8888 wrote: »
    But doesn't the liquid whey water also have some nutrients that would be subtracted from the total?

    It's mostly water, I wouldn't bother. Just calculate the calories for the ingredients then decide how much a serving is from the total weight you're left with.
  • PAV8888
    PAV8888 Posts: 14,260 Member
    scarlett_k wrote: »
    PAV8888 wrote: »
    But doesn't the liquid whey water also have some nutrients that would be subtracted from the total?

    It's mostly water, I wouldn't bother. Just calculate the calories for the ingredients then decide how much a serving is from the total weight you're left with.

    If one believes the USDA figures @amusedmonkey quoted above, we are talking about subtracting 400+ Calories out of a total of about 1400.... so it seems to be a significant enough percentage....
  • Katmary71
    Katmary71 Posts: 7,092 Member
    amusedmonkey wrote: »
    just_Tomek wrote: »
    amusedmonkey wrote: »
    I make yogurt too and I usually subtract the calories of the whey from the total. Yogurt whey is acid whey and has about 25 calories per 100 grams. It contains almost no fat, so it should be the same regardless of the milk fat percentage. From memory, most of these calories are from carbs and maybe 1 or so grams of protein per 100 grams of whey. You could do the calculations and subtract as I do, or you could use a generic yogurt entry and be close enough if you don't mind being off by a few calories.

    ETA and to answer this:
    PAV8888 wrote: »

    Sorry, couldn't find any nutritional info from USDA :neutral:

    Search for "Whey, acid, fluid"

    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170885/nutrients

    Edit 2:
    I make full fat yogurt, which is why I have to calculate. For 0 percent milk yogurt the difference in calories compared to the generic entry should be minimal, like 0-3 calories per 100 grams unless you drain out 2/3 of it (which I do, another reason why I need to calculate). You could just use this entry to log your yogurt:
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/336119/nutrients

    Could post an example with exact number that you are using?
    ie. Milk (amount and calories) + starter (amount and calories) = final yogurt (amount and calories).
    I think this would be very helpful.

    Well, my last strained yogurt went on like this:
    3 liters of full fat milk (1830 calories) + 60 grams of full fat regular yogurt (37 calories) = 3060 grams and a total of 1867 calories
    After draining I had 1003 grams of drained yogurt.
    3060 (initial weight) - 1003 (drained weight) = 2057 grams of whey
    2057 grams of whey is 493 calories rounded down (2057 multiplied by 0.24 which is the number of calories per one gram)
    Total calories for drained yogurt = initial calories - whey calories (1867 - 493 = 1374 calories)
    Number of calories per 100 grams of prepared yogurt = total drained yogurt calories divided by grams of drained yogurt multiplied by 100 ((1374/1003)x100 = 137)
    My final yogurt has 137 calories per 100 grams

    Hope that wasn't too convoluted. I'm not very good at explaining how I calculate things. Maybe someone will explain better if this isn't clear.

    I'm impressed! I just picked one of the higher full fat yogurt entries.
  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    Katmary71 wrote: »
    amusedmonkey wrote: »
    just_Tomek wrote: »
    amusedmonkey wrote: »
    I make yogurt too and I usually subtract the calories of the whey from the total. Yogurt whey is acid whey and has about 25 calories per 100 grams. It contains almost no fat, so it should be the same regardless of the milk fat percentage. From memory, most of these calories are from carbs and maybe 1 or so grams of protein per 100 grams of whey. You could do the calculations and subtract as I do, or you could use a generic yogurt entry and be close enough if you don't mind being off by a few calories.

    ETA and to answer this:
    PAV8888 wrote: »

    Sorry, couldn't find any nutritional info from USDA :neutral:

    Search for "Whey, acid, fluid"

    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170885/nutrients

    Edit 2:
    I make full fat yogurt, which is why I have to calculate. For 0 percent milk yogurt the difference in calories compared to the generic entry should be minimal, like 0-3 calories per 100 grams unless you drain out 2/3 of it (which I do, another reason why I need to calculate). You could just use this entry to log your yogurt:
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/336119/nutrients

    Could post an example with exact number that you are using?
    ie. Milk (amount and calories) + starter (amount and calories) = final yogurt (amount and calories).
    I think this would be very helpful.

    Well, my last strained yogurt went on like this:
    3 liters of full fat milk (1830 calories) + 60 grams of full fat regular yogurt (37 calories) = 3060 grams and a total of 1867 calories
    After draining I had 1003 grams of drained yogurt.
    3060 (initial weight) - 1003 (drained weight) = 2057 grams of whey
    2057 grams of whey is 493 calories rounded down (2057 multiplied by 0.24 which is the number of calories per one gram)
    Total calories for drained yogurt = initial calories - whey calories (1867 - 493 = 1374 calories)
    Number of calories per 100 grams of prepared yogurt = total drained yogurt calories divided by grams of drained yogurt multiplied by 100 ((1374/1003)x100 = 137)
    My final yogurt has 137 calories per 100 grams

    Hope that wasn't too convoluted. I'm not very good at explaining how I calculate things. Maybe someone will explain better if this isn't clear.

    I'm impressed! I just picked one of the higher full fat yogurt entries.

    I'm used to eating it strained to traditional consistency (9-12% milk fat) and even the highest entry is not high enough.
  • scarlett_k
    scarlett_k Posts: 812 Member
    PAV8888 wrote: »
    scarlett_k wrote: »
    PAV8888 wrote: »
    But doesn't the liquid whey water also have some nutrients that would be subtracted from the total?

    It's mostly water, I wouldn't bother. Just calculate the calories for the ingredients then decide how much a serving is from the total weight you're left with.

    If one believes the USDA figures @amusedmonkey quoted above, we are talking about subtracting 400+ Calories out of a total of about 1400.... so it seems to be a significant enough percentage....

    Meh, spread over the amount of servings a large amount of yoghurt would make, the difference is negligible. I guess if you eat it all in a couple of goes then yes it's significant.

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