1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 3.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 78.9 mg | 3% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.0 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 315.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh yoghurt
Fresh yoghurt is a dairy product made by fermenting milk with live bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. Originating from Central Asia and the Middle East, it has since become a staple in global cuisines, enjoyed plain or as part of various dishes. Fresh yoghurt is nutrient-dense, providing a good source of protein, probiotics, calcium, and essential vitamins like B2 (riboflavin) and B12. It is low in lactose compared to milk, as fermentation reduces its lactose content, making it easier to digest for some people. Unsweetened, fresh yoghurt is naturally low in sugar and fat (depending on the type of milk used), making it a versatile and healthy food option for many diets.
Health Benefits
- Promotes gut health due to its high content of probiotics like Lactobacillus, which can support a balanced microbiome.
- Supports bone health with its rich calcium content, providing approximately 30% of the daily recommended intake in one cup (245g).
- Helps meet protein needs, with one cup containing around 10g of high-quality, complete protein essential for muscle repair and growth.
- Boosts energy and combats fatigue thanks to its B vitamins, particularly riboflavin (B2) and B12, which aid energy metabolism.
- May contribute to heart health by providing potassium, helping to regulate blood pressure and reduce the risk of cardiovascular diseases.
Dietary Considerations
Selection and Storage
Store fresh yoghurt in the refrigerator at or below 40°F (4°C) and consume by the expiration date on the packaging. Keep it sealed to prevent contamination and maintain freshness.
Common Questions About Fresh yoghurt Nutrition
Is fresh yoghurt high in protein?
Fresh yoghurt is a good source of protein, with plain, unsweetened varieties typically containing about 5-10 grams of protein per 100 grams, depending on the brand and type (e.g., Greek yoghurt contains more protein). It’s a great option for those looking to boost daily protein intake.
Can I eat fresh yoghurt on a keto diet?
Yes, fresh yoghurt can fit into a keto diet if you choose unsweetened, full-fat varieties, as they are lower in carbs. For example, plain Greek yoghurt contains around 3-4 grams of net carbs per 100 grams, which makes it suitable in moderation for keto followers.
What are the health benefits of eating fresh yoghurt?
Fresh yoghurt is nutrient-dense, providing calcium, B-vitamins (especially B12 and riboflavin), and probiotics, which support gut health. It may also boost digestive health, bone strength, and immune function when consumed regularly. However, flavored or sweetened varieties often contain added sugars, which could diminish these benefits.
How much fresh yoghurt should I consume daily?
A typical serving size of fresh yoghurt is about 100-150 grams, which is roughly half a cup. This can be consumed daily as a snack or meal addition, but portion sizes may vary based on individual dietary needs and goals, such as calorie or protein intake.
How does fresh yoghurt compare to Greek yoghurt or regular yoghurt?
Fresh yoghurt typically refers to plain, unstrained yoghurt, which is thinner and lower in protein compared to Greek yoghurt. While fresh yoghurt contains around 5-10 grams of protein per 100 grams, Greek yoghurt is more concentrated and can provide 8-15 grams of protein per 100 grams. Both are nutritious, but Greek yoghurt is better for those looking for a higher protein option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
