1 serving (245 grams) contains 149 calories, 8.5 grams of protein, 7.9 grams of fat, and 11.4 grams of carbohydrates.
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Nutrition Information
Calories |
144.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 9% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 30.1 mg | 10% | |
| Sodium | 109.7 mg | 4% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.1 g | ||
| protein | 8.3 g | 16% | |
| Vitamin D | 95.1 mcg | 475% | |
| Calcium | 287.4 mg | 22% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 368.0 mg | 7% | |
* 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 Whole yogurt
Whole yogurt is a dairy product made by fermenting milk with live bacterial cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. Originating in ancient cultures across the Middle East and Central Asia, it is now widely consumed worldwide. Whole yogurt, being unstrained, retains its natural fat content, usually around 3.5-4% fat depending on milk type. It is a rich source of protein, calcium, vitamins B2 (riboflavin) and B12, along with probiotics, which support gut health. A 100-gram serving provides approximately 60-70 calories, 4 grams of protein, and 4 grams of fat, making it a nutrient-dense food when consumed in moderation.
Health Benefits
- Supports bone health due to its high calcium content, providing approximately 121 mg of calcium per 100 grams.
- Improves digestion and gut health thanks to live probiotics such as Lactobacillus, which promote a healthy gut microbiome.
- Provides energy and supports cell function with B vitamins, particularly vitamin B12, which aids red blood cell formation and nerve health.
Dietary Considerations
Selection and Storage
Store whole yogurt in the refrigerator at 4°C (39°F) or below and consume by the 'best before' date. Keep tightly sealed to prevent spoilage from exposure to air or other potential contaminants.
Common Questions About Whole yogurt Nutrition
Is whole yogurt high in protein?
Whole yogurt is a good source of protein, with about 8-10 grams of protein per 6-ounce serving, depending on the brand and type. This makes it a great option for supporting muscle repair and overall health. Greek and Icelandic whole yogurts typically contain even more protein per serving.
Can I eat whole yogurt on a keto diet?
Whole yogurt can be consumed on a keto diet, but portion control is key due to its natural carbohydrate content. A 6-ounce serving of plain whole yogurt contains around 7-9 grams of carbs, so it's best to choose plain, unsweetened varieties to avoid added sugars.
What are the health benefits of whole yogurt?
Whole yogurt offers several health benefits, including being a rich source of calcium (around 20% of the daily recommendation per 6 ounces) for bone health. It also contains probiotics that support gut health and digestion. However, consuming excessive amounts of sweetened varieties can contribute to high sugar intake.
How much whole yogurt should I eat per day?
A typical serving of whole yogurt is 6 to 8 ounces, which can fit well into a balanced diet. To avoid overconsumption of saturated fats and calories, aim to limit portions based on your dietary needs, especially if you include other dairy sources in your diet.
How does whole yogurt compare to Greek yogurt?
Compared to regular whole yogurt, Greek yogurt is thicker, creamier, and has almost double the protein content (up to 15-20 grams per serving). However, it typically has fewer carbs and less calcium than regular whole yogurt, making it ideal for high-protein diets but less so for those seeking more calcium.
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.
