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 |
158.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.1 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 79.4 mcg | 397% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 317.5 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 Natural yogurt
Natural yogurt is a fermented dairy product made by culturing milk with beneficial bacteria, typically Lactobacillus bulgaricus and Streptococcus thermophilus. Its origins can be traced back to ancient Mesopotamia and Central Asia, where it was valued for its long shelf life and nutritional benefits. Commonly used in a variety of cuisines, such as Mediterranean, Indian, and Middle Eastern, natural yogurt is a rich source of essential nutrients. One cup (245g) of plain natural yogurt provides approximately 149 calories, 8.5g of protein, and 275mg of calcium, covering 21% of the daily recommended calcium intake. It also contains probiotics that support gut health, along with B vitamins, phosphorus, and potassium, making it a healthful addition to many diets. Natural yogurt is typically unsweetened and unflavored, which keeps added sugars at bay and makes it suitable for both savory and sweet dishes.
Health Benefits
- Supports bone health due to its high calcium content, with one cup providing 21% of the daily calcium needs.
- Promotes digestive health as it contains live probiotic cultures like Lactobacillus and Bifidobacterium that improve gut flora.
- Boosts immune function through B vitamins and probiotics, which help maintain the body's natural defense mechanisms.
- Encourages healthy weight management due to its protein content, which helps with satiety and muscle maintenance.
- Contributes to heart health with potassium, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store natural yogurt in the refrigerator at or below 40°F (4°C) and consume by the 'best before' date. Always seal tightly to prevent contamination and flavor absorption.
Common Questions About Natural yogurt Nutrition
Is natural yogurt high in protein?
Natural yogurt is a good source of protein, typically containing around 5-10 grams of protein per 100 grams, depending on the brand and thickness. Greek yogurt tends to have higher protein content compared to regular yogurt due to the straining process, which removes excess whey.
Can I eat natural yogurt on a keto diet?
Natural yogurt can fit into a keto diet if consumed in moderation. It contains around 4-6 grams of carbohydrates per 100 grams, depending on the brand. Full-fat varieties are better suited for keto as they provide more healthy fats and lower overall carbs.
What are the health benefits of eating natural yogurt?
Natural yogurt is rich in probiotics, which support gut health by promoting the growth of beneficial bacteria. It also provides essential nutrients like calcium, vitamin B12, and phosphorus, which are important for bone health and energy production. However, some people with lactose intolerance may need to consume it in smaller amounts or opt for lactose-free options.
What is the recommended serving size for natural yogurt?
The standard recommended serving size for natural yogurt is typically around 3/4 cup (175 grams). This portion offers approximately 100-150 calories, depending on the fat content, and is sufficient to enjoy the nutritional benefits without overconsuming calories.
How does natural yogurt compare to Greek yogurt?
Natural yogurt is less thick and generally lower in protein compared to Greek yogurt, which is strained to remove excess whey. For instance, Greek yogurt may have up to 10 grams of protein per 100 grams, compared to 4-6 grams in regular natural yogurt. However, natural yogurt tends to have a smoother texture and a milder taste, making it a versatile option in recipes.
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 ProfessionalsNational Institutes of Health Office of Dietary SupplementsRelevant to yogurt as a rich source of calcium, detailing its health benefits and the importance of dietary calcium.
- Yogurt and other cultured dairy foods in nutrition and healthAmerican Journal of Clinical NutritionPeer-reviewed research discussing the health benefits of yogurt, including probiotics, and related impacts on gut health.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesSection discussing dairy foods like yogurt and their role in a healthy diet per federal dietary recommendations.
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.
