1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 3.5 grams of fat, and 12.0 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 | 18.9 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 15.8 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| 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 Joghurt
Yogurt (Joghurt) is a dairy product made by fermenting milk with live bacterial cultures like Lactobacillus bulgaricus and Streptococcus thermophilus. Originating from the Middle East and South Asia, it is now a staple in global cuisines, from European desserts to Middle Eastern dips. Nutritionally, yogurt provides about 66 kcal per 100g, with 3.3g of protein, 8g of carbohydrates, and 2.3g of fat. It is an excellent source of calcium (100mg per 100g) and contains small amounts of iron. Though low in dietary fiber and devoid of Vitamin C or D, it is prized for its probiotics and digestibility, making it a popular choice for balanced diets.
Health Benefits
- Promotes bone health due to its high calcium content (100mg per 100g), which supports strong bones and teeth.
- Aids digestion with probiotics like Lactobacillus, which help maintain gut microbiome balance.
- Provides easily digestible protein (3.3g per 100g), supporting muscle repair and overall growth.
Dietary Considerations
Selection and Storage
Keep yogurt refrigerated between 2°C and 4°C to maintain freshness and probiotic activity. Consume within the expiration date to ensure safety and quality.
Common Questions About Joghurt Nutrition
Is yogurt high in protein?
Yogurt provides a moderate amount of protein, with approximately 3.33 grams of protein per 100 grams. It can be a good source of protein, particularly for snacks or as part of a meal, but higher-protein varieties such as Greek yogurt may be better choices for protein-focused diets.
Can I eat yogurt on a keto diet?
Traditional yogurt is not ideally suited for a strict keto diet due to its carbohydrate content of 8 grams per 100 grams, primarily from sugars (6.67 grams). For keto, unsweetened, low-carb alternatives like full-fat Greek yogurt or coconut-based yogurts may be better options.
What are the health benefits and concerns of eating yogurt?
Yogurt is a good source of probiotics, which can support gut health, and it contains nutrients like calcium and potassium. However, some varieties are high in added sugars, which can be a concern if consumed in excess. Choosing plain yogurt or those with minimal added sugars can help maximize health benefits.
How much yogurt should I eat in one serving?
A typical serving size of yogurt is about 150-200 grams, which provides around 100-130 calories, depending on the variety. This portion can deliver sufficient nutrients without overwhelming your daily caloric intake, making it ideal for snacks or cooking applications.
How does regular yogurt compare to Greek yogurt?
Greek yogurt is thicker and contains double the protein of regular yogurt, typically around 6-10 grams per 100 grams, making it more satiating. Regular yogurt, on the other hand, tends to have less protein but is lighter and lower in fat, depending on the type you choose.
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.
- Calcium - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsThis source highlights calcium, a key nutrient found in yogurt, and discusses its importance for bone health.
- The health benefits of yogurt and the increased consumption of low-fat dairy foodsAmerican Journal of Clinical NutritionA peer-reviewed article discussing the health benefits of yogurt and its role in dietary patterns.
- Dairy and Yogurt in Healthy Dietary PatternsDietary Guidelines for AmericansThis source highlights yogurt as part of healthy dietary patterns and discusses recommendations for dairy consumption.
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.
