Vegan yoghurt

Dairy

Item Rating: 71/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 4.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		78.9 mg	3%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	1.6 g	5%
	Sugars	15.8 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		0.8 mg	4%
Potassium		236.6 mg	5%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 56 cal (32.1%)

Protein: 25 cal (14.3%)

Carbs: 94 cal (53.7%)

About Vegan yoghurt

Vegan yoghurt is a dairy-free alternative to traditional yoghurt, made from plant-based sources such as soy, almonds, cashews, coconut, or oats. It originated as a response to growing interest in plant-based diets and caters to vegans, individuals with lactose intolerance, and those aiming to reduce animal product consumption. Nutritionally, vegan yoghurt varies depending on the base ingredient but typically contains lower saturated fat and cholesterol compared to dairy yoghurt. Many commercial varieties are fortified with calcium, vitamin D, and vitamin B12 to support a balanced vegan diet. They also provide plant-based protein (especially soy-based versions) and live probiotic cultures which can support gut health.

Health Benefits

• Rich in probiotics, which promote healthy digestion and support the gut microbiome.
• High in fortified calcium and vitamin D, essential for strong bones and teeth.
• Contains plant-based protein (e.g., 6-8g per serving for soy versions) to support muscle maintenance and repair.

Dietary Considerations

Allergens: Contains soy, almonds, cashews, coconut, oats (may contain traces of gluten)

Suitable for: Vegan, lactose-free, plant-based

Not suitable for: Nut-free, soy-free (if soy-based), gluten-free (if oat-based and not certified gluten-free)

Selection and Storage

Store vegan yoghurt in the refrigerator at 40°F (4°C) or below. Consume by the 'use-by' date and avoid keeping it unrefrigerated for extended periods to maintain quality and prevent spoilage.

Common Questions About Vegan yoghurt Nutrition

Is vegan yoghurt high in protein?

The protein content in vegan yoghurt varies greatly depending on the base ingredient. For example, soy-based vegan yoghurt typically contains around 5-7 grams of protein per 150-gram serving, while almond, coconut, or oat-based options may have only 1-3 grams per serving. Be sure to check the label for specific values if you are looking for a high-protein option.

Can I eat vegan yoghurt on a keto diet?

Vegan yoghurt can fit into a keto diet if you select varieties with low carbohydrate content. Coconut-based yoghurts, for example, may contain as little as 3-5 grams of carbs per 150-gram serving, whereas oat or rice-based versions can be higher in carbs. Always check the nutritional label to ensure the product aligns with your daily carb allotment for keto.

What are the health benefits of eating vegan yoghurt?

Vegan yoghurt can provide probiotic benefits if it contains live cultures, which support gut health and digestion. It is also typically free from cholesterol and lactose, making it a suitable option for those with dietary restrictions or sensitivities. Many vegan yoghurts are fortified with vitamins like B12, calcium, and vitamin D, which can help support bone health and energy levels.

How much vegan yoghurt should I eat in a day?

A standard serving size of vegan yoghurt is usually about 150-200 grams (or ¾ to 1 cup). This portion provides a good balance of nutrients without excessive calories, particularly when paired with fruits, nuts, or seeds. Adjust your portion size based on your dietary goals and caloric needs.

How does vegan yoghurt compare to regular yoghurt?

Vegan yoghurt is plant-based and free from animal products, while regular yoghurt is made from dairy. Nutritionally, vegan yoghurt is often lower in protein but free of cholesterol and lactose. It may also be fortified with similar levels of calcium and vitamin D. In terms of texture and flavor, vegan yoghurt can vary depending on its base, with coconut providing a richer texture and almond offering a slightly nutty taste. Check ingredient lists to find the flavor and nutritional profile that works best for you.

Data Sources & Scientific References