1 serving (150 grams) contains 100 calories, 6.0 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 | 23.7 mg | 7% | |
| Sodium | 118.3 mg | 5% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.0 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 378.5 mg | 8% | |
* 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 Unsweetened yoghurt
Unsweetened yoghurt is a fermented dairy product made by culturing milk with live bacterial cultures, which originated in Middle Eastern and South Asian cuisines before spreading globally. It contains a creamy texture and a tangy flavor, often enjoyed plain or used as a base for sauces, smoothies, or marinades. Nutritionally, unsweetened yoghurt is rich in protein, calcium, and probiotics while being low in added sugars. A 6-ounce serving of plain unsweetened yoghurt typically contains approximately 6 grams of protein, 150 milligrams of calcium (15% of the daily value), and an abundance of gut-friendly live cultures, making it a nutritious and versatile food item.
Health Benefits
- Supports bone health due to its high calcium content which is essential for maintaining strong bones and teeth.
- Promotes gut health thanks to the probiotics (live active cultures) that enhance digestive function and support the microbiome.
- Aids muscle repair and growth with its high-quality protein content supporting recovery and maintenance.
- Helps regulate blood pressure as it contains potassium, which counteracts sodium and supports heart health.
- Can boost immune function through probiotics that may enhance the body's natural defenses.
Dietary Considerations
Selection and Storage
Store refrigerated at or below 40°F (4°C) in a sealed container. Consume after opening within 5-7 days for peak freshness and quality.
Common Questions About Unsweetened yoghurt Nutrition
Is unsweetened yoghurt high in protein?
Yes, unsweetened yoghurt is a good source of protein. A typical serving (about 6 ounces, or 170 grams) contains around 10 grams of protein, making it suitable for muscle repair and growth. Greek yoghurt varieties often have even higher protein levels, up to 20 grams per serving.
Can I eat unsweetened yoghurt on a keto diet?
Yes, unsweetened yoghurt can fit into a keto diet, but you must pay attention to its carbohydrate content. A serving of plain unsweetened Greek yoghurt generally contains around 4-5 grams of net carbs, making it suitable for keto in moderate portions. Opt for full-fat varieties to align with keto dietary principles.
What are the health benefits of unsweetened yoghurt?
Unsweetened yoghurt is rich in probiotics, which support gut health by promoting beneficial bacteria. It also provides calcium and vitamin D for bone health, as well as high-quality protein for muscle maintenance. Choose unsweetened varieties to avoid added sugars and reduce risk of blood sugar spikes.
How much unsweetened yoghurt should I eat per day?
A recommended portion is typically 6-8 ounces (about 170-227 grams) per day, depending on your nutritional needs. This amount provides essential nutrients like protein, calcium, and probiotics without excessive calories or carbohydrates.
How does unsweetened yoghurt compare to sweetened yoghurt?
Unsweetened yoghurt is free of added sugars, making it a healthier option for controlling blood sugar and calories. Sweetened yoghurts often contain up to 20-25 grams of added sugar per serving, which can contribute to weight gain and increased risk of metabolic issues. Unsweetened yoghurt allows for more versatility in recipes and can be sweetened naturally with fruits or honey.
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.
