1 serving (150 grams) contains 100 calories, 8.0 grams of protein, 3.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 189.3 mg | 8% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.0 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 78.9 mcg | 394% | |
| Calcium | 473.2 mg | 36% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 236.6 mg | 5% | |
* 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 Homemade yogurt
Homemade yogurt is a fermented dairy product with origins tracing back thousands of years to Middle Eastern and Central Asian cuisines. It is made by inoculating milk with live bacterial cultures, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, which ferment lactose into lactic acid, giving yogurt its tangy flavor and thick texture. Nutritionally, homemade yogurt is rich in high-quality protein, calcium (approximately 300 mg per 1 cup serving), B vitamins including B2 and B12, and probiotics, which support gut health. It is lower in lactose compared to milk due to the fermentation process, making it easier to digest for individuals with mild lactose intolerance. Homemade yogurt avoids additives and preservatives commonly found in store-bought varieties, providing a cleaner alternative with full control over ingredients like fat content and flavor additions.
Health Benefits
- Supports digestive health as it contains probiotics like Lactobacillus acidophilus and Bifidobacterium, which promote a healthy gut microbiome.
- Rich in calcium, essential for strong bones and teeth, with one cup providing up to 30% of the recommended daily intake.
- Contains vitamin B12, which is vital for nerve function and the production of red blood cells.
- High protein content aids in muscle repair and growth, with 8-10 grams per 1 cup serving.
- Source of potassium, which helps maintain proper heart function and electrolyte balance.
Dietary Considerations
Selection and Storage
Homemade yogurt should be stored in an airtight container in the refrigerator and consumed within 7-10 days. Avoid cross-contamination by using clean utensils.
Common Questions About Homemade yogurt Nutrition
Is homemade yogurt high in protein?
Homemade yogurt is a good source of protein, with approximately 6–10 grams of protein per 1 cup (245g), depending on the type of milk used. Greek-style yogurt made at home has an even higher protein content due to straining, which removes whey and concentrates the protein. It is a great option for those looking to increase their protein intake.
Can I eat homemade yogurt on a keto diet?
Yes, homemade yogurt can be part of a keto diet if made with full-fat milk and consumed in moderation. It contains about 4-7 grams of carbs per cup, depending on the fermentation time. Longer fermentation reduces carbohydrate content as the natural sugars (lactose) are converted into lactic acid, making it more keto-friendly.
What are the health benefits of homemade yogurt?
Homemade yogurt is rich in probiotics, which support gut health and improve digestion. It is also a good source of calcium, vitamin B12, and riboflavin, which contribute to bone health and energy production. Additionally, making yogurt at home avoids added sugars and artificial ingredients commonly found in store-bought varieties.
How much homemade yogurt should I eat per day?
Adults can safely consume 1-2 servings of homemade yogurt per day, with one serving typically being 1 cup (245 grams). This provides a substantial amount of probiotics, calcium, and protein without overloading on calories or fat. However, portion size may vary depending on individual dietary needs and goals.
How does homemade yogurt compare to store-bought yogurt?
Homemade yogurt is often healthier as it allows you to control the ingredients, avoid added sugars, and optimize the fermentation time for better probiotic content. Store-bought yogurts may contain added thickeners, preservatives, or sweeteners, while homemade yogurt tends to have a fresher taste and natural texture. It is also more cost-effective and customizable.
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.
