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 |
160.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 16.0 mg | 5% | |
| Sodium | 80.0 mg | 3% | |
| Total Carbohydrates | 11.2 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.2 g | ||
| protein | 8.0 g | 16% | |
| Vitamin D | 80.0 mcg | 400% | |
| Calcium | 240 mg | 18% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 320.0 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 Natural yoghurt
Natural yogurt, traditionally believed to have originated from the Middle East and Central Asia, is a fermented dairy product made by bacterial fermentation of milk. It is a staple in numerous cuisines worldwide, from Mediterranean tzatziki to Indian raita. Nutritionally, natural yogurt is rich in protein (around 10g per cup), essential vitamins like B12, and minerals such as calcium and potassium. It typically contains probiotics, which are live beneficial bacteria that support gut health. Unsweetened natural yogurt is also low in calories (approximately 100 kcal per 100g) and provides a balance of macronutrients, making it a popular choice for various diets.
Health Benefits
- Improves digestive health due to probiotics like Lactobacillus and Bifidobacterium, which promote a healthy gut microbiome.
- Supports bone health as it provides about 300 mg of calcium per cup, meeting 30% of the daily recommended intake.
- Boosts immunity through its probiotics and vitamin D content, which help regulate the immune response.
Dietary Considerations
Selection and Storage
Store natural yogurt in the refrigerator at or below 4°C and consume within the expiry date for freshness. Close the container tightly to prevent contamination.
Common Questions About Natural yoghurt Nutrition
Is natural yoghurt high in protein?
Natural yoghurt contains approximately 10 grams of protein per 100 grams, making it a good source of protein, especially for vegetarians. The exact amount can vary depending on the brand and whether it's full-fat or low-fat.
Can I eat natural yoghurt on a keto diet?
Yes, natural yoghurt can be consumed on a keto diet if it's unsweetened and full-fat, as it typically contains around 3-4 grams of carbs per 100 grams. Opt for plain variants to avoid added sugars that can increase carbohydrate content.
What are the health benefits of natural yoghurt?
Natural yoghurt is rich in probiotics, which support gut health and digestion. It also provides essential nutrients like calcium (approximately 120 mg per 100 grams) and B vitamins. However, those sensitive to lactose should monitor their intake as it contains some natural sugar.
How much natural yoghurt should I eat per serving?
A typical serving of natural yoghurt is about 150-200 grams, which provides a good balance of protein, calcium, and probiotics. For calorie-conscious individuals, a 100-gram serving contains roughly 60-100 calories depending on the fat content.
How does natural yoghurt compare to Greek yoghurt?
While both are nutritious, Greek yoghurt is strained, resulting in a thicker texture and higher protein content (up to 10 grams per 100 grams). Natural yoghurt is thinner and slightly lower in protein but has fewer calories and retains more liquid nutrients like whey.
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.
