1 serving (150 grams) contains 100 calories, 6.0 grams of protein, 3.5 grams of fat, and 7.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 110.4 mg | 4% | |
| 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 White yogurt
White yogurt, also known simply as plain yogurt, is a fermented dairy product with origins tracing back to the Middle East and Central Asia. It is traditionally made by fermenting milk with live bacterial cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus. White yogurt is rich in essential nutrients, including calcium, protein, and probiotics, which promote gut health. It contains no added sugars or flavorings, making it a versatile and nutrient-dense food consumable across different cuisines, such as Mediterranean dishes, smoothies, or as a standalone snack. A 100-gram serving typically provides approximately 61 calories, 3.5 grams of protein, and 4.7 grams of carbohydrates, while being an excellent source of vitamin B12, riboflavin (B2), and potassium.
Health Benefits
- Supports bone health due to its high calcium content (approximately 121 mg per 100 grams).
- Promotes gut health and digestion through probiotics like Lactobacillus and Bifidobacterium.
- Provides a good source of protein (3.5 g per 100 grams), supporting muscle maintenance and repair.
- Contains vitamin B12, which supports energy metabolism and neurological health.
- Rich in potassium (155 mg per 100 grams), helping regulate blood pressure.
Dietary Considerations
Selection and Storage
Store white yogurt in the refrigerator at or below 40°F (4°C) and consume it before the expiration date. Keep sealed to prevent contamination and preserve freshness.
Common Questions About White yogurt Nutrition
Is white yogurt high in protein?
White yogurt, particularly plain Greek yogurt, is a good source of protein. A 6-ounce (170g) serving of plain Greek yogurt typically contains 15-20 grams of protein, while regular plain yogurt provides about 6-9 grams. It's an excellent choice for those looking to increase protein intake.
Can I eat white yogurt on a keto diet?
Yes, you can eat white yogurt on a keto diet if you choose a full-fat, plain variety. A 6-ounce serving of plain Greek yogurt contains around 5 grams of carbs and 9 grams of fat, making it compatible with keto in moderation. Avoid flavored or sweetened yogurts, as they often contain added sugars.
What are the health benefits of eating white yogurt?
White yogurt is rich in probiotics, which promote gut health and support digestion. It is also an excellent source of calcium, providing about 20% of the daily requirement in one 6-ounce serving. Additionally, it can support muscle recovery due to its high protein content.
How much white yogurt should I eat in a day?
A portion of white yogurt is typically around 6 ounces (170g). Most people can enjoy 1-2 servings per day as part of a balanced diet, depending on their nutritional needs. Be sure to monitor portion sizes if you're watching calorie or carb intake, especially on restricted diets.
Is white yogurt better than plant-based alternatives like almond or soy yogurt?
White yogurt, especially Greek varieties, tends to be higher in protein than almond or soy-based yogurts, which usually provide 4-7 grams of protein per serving. However, plant-based yogurts are suitable for vegans or those with dairy intolerances. The best choice depends on your dietary preferences and nutritional goals.
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.
