1 serving (150 grams) contains 100 calories, 9.0 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 | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 120 mg | 5% | |
| Total Carbohydrates | 11.2 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.2 g | ||
| protein | 14.4 g | 28% | |
| Vitamin D | 128.0 mcg | 640% | |
| Calcium | 480 mg | 36% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 560.0 mg | 11% | |
* 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 yogurt
Unsweetened yogurt is a dairy product made by fermenting milk with live bacterial cultures, a practice originating thousands of years ago in Central Asia and the Middle East. It is a staple in cuisines around the world, including Greek, Indian, and Mediterranean. Rich in calcium, protein, and probiotics, unsweetened yogurt has a creamy consistency and a tangy flavor. A standard 6-ounce serving contains approximately 100-150 calories, 10-12 grams of protein, and 15% of the daily value (DV) for calcium. It is typically free of added sugars, making it a healthier alternative to sweetened varieties.
Health Benefits
- Supports gut health due to live probiotics such as Lactobacillus and Bifidobacterium, which promote healthy digestion.
- Excellent source of calcium, providing around 15% of the daily value per serving, essential for strong bones and teeth.
- Delivers high-quality protein (10-12 grams per serving) that aids in muscle repair and growth.
- Contains B vitamins, including B12 and riboflavin, which play a role in energy production and maintaining cell health.
- Provides potassium, which can help regulate blood pressure and counteract the effects of sodium.
Dietary Considerations
Selection and Storage
Store in the refrigerator at 40°F (4°C) or below in its sealed container. Consume by the expiration date and avoid leaving it out of refrigeration for over 2 hours.
Common Questions About Unsweetened yogurt Nutrition
Is unsweetened yogurt high in protein?
Yes, unsweetened yogurt is a good source of protein. A 6-ounce serving of plain, unsweetened Greek yogurt typically contains around 15-20 grams of protein, while regular unsweetened yogurt has about 8-10 grams of protein. This makes it a great choice for those looking to increase their protein intake.
Can I eat unsweetened yogurt on a keto diet?
Yes, unsweetened yogurt can fit into a keto diet if consumed in moderation. Greek yogurt, in particular, is lower in carbohydrates, containing about 4-5 grams of carbs per 6-ounce serving. Regular unsweetened yogurt has slightly more carbs, so it’s important to track your intake to ensure it fits within daily keto macros.
What are the health benefits of eating unsweetened yogurt?
Unsweetened yogurt provides essential nutrients like calcium, potassium, and vitamin B12, and it is rich in probiotics that support gut health. It may also aid digestion, boost immune function, and help maintain bone health due to its calcium content. However, those with lactose intolerance should consider lactose-free options or alternative yogurts.
How much unsweetened yogurt should I eat per day?
A single serving, typically 6-8 ounces, is a recommended daily portion for most people. This provides a balanced amount of protein, probiotics, and nutrients without excessive calories. However, dietary needs vary, so adjust based on your personal goals or consult a nutritionist for tailored advice.
How does unsweetened yogurt compare to flavored or sweetened yogurt?
Unsweetened yogurt is significantly lower in sugar than flavored or sweetened varieties, which often contain added sugar and artificial flavorings. For example, plain Greek yogurt may have 4-6 grams of sugar naturally occurring from lactose, while sweetened yogurts can contain 12-20 grams or more per serving. Unsweetened yogurt is a healthier choice for controlling sugar intake and using it as a versatile ingredient in both sweet and savory dishes.
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.
