1 serving (150 grams) contains 100 calories, 5.0 grams of protein, 3.5 grams of fat, and 12.0 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 | 15.8 mg | 5% | |
| Sodium | 118.3 mg | 5% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 15.8 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 236.6 mg | 18% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 315.5 mg | 6% | |
* 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 Yoghurt
Yoghurt is a fermented dairy product made by bacterial fermentation of milk, originating from regions around the Middle East and the Indian subcontinent but now consumed worldwide. It is traditionally used in cuisines such as Greek, Turkish, and Indian, both as a stand-alone food and as a base for savory or sweet dishes. Yoghurt is nutritionally rich, providing a source of protein (3.3 g per 100 g), calcium (100 mg per 100 g), and vitamin D (53.3 IU per 100 g), with moderate amounts of calories and fats. It contains beneficial probiotics (live bacteria) that promote gut health, provided it is not heat-treated after fermentation. Yoghurt can be plain, flavored, or fortified but is simplest and healthiest in its plain form to avoid added sugars.
Health Benefits
- Supports bone health due to a high calcium content (100 mg per 100 g), which is essential for maintaining strong bones and teeth.
- Boosts gut health as it contains live beneficial bacteria, such as Lactobacillus, which supports digestion and can improve the balance of gut microbiota.
- Provides protein (3.3 g per 100 g), essential for muscle repair and overall bodily functions.
- Enhances immune health thanks to its inclusion of probiotics and vitamin D (53.3 IU per 100 g), which plays a role in supporting immune system function.
- May reduce the risk of osteoporosis, combining calcium and vitamin D for improved bone density.
Dietary Considerations
Selection and Storage
Store yoghurt in the refrigerator at temperatures below 40°F (4°C) to maintain freshness. Consume by the expiration date, and keep the container tightly sealed to prevent contamination.
Common Questions About Yoghurt Nutrition
Is yoghurt high in protein?
Yoghurt is a moderate source of protein, with approximately 3.3 grams of protein per 100 grams. It is especially beneficial as a protein-rich snack or breakfast when combined with other nutrient-dense foods like nuts or fruit.
Can I eat yoghurt on a keto diet?
Yoghurt can be eaten on a keto diet, but be cautious. Regular yoghurt contains about 8 grams of carbs per 100 grams, which can add up depending on your portion size. Opt for plain, full-fat Greek yoghurt for a lower-carb, keto-friendly option.
What are the health benefits or concerns of eating yoghurt?
Yoghurt is rich in probiotics, which support gut health and digestion. It also provides calcium, phosphorus, and B vitamins. However, some varieties are high in added sugars, so choose plain or unsweetened yoghurt to avoid excess sugar intake.
How much yoghurt should I eat per serving?
A typical serving of yoghurt is around 150–200 grams, which provides about 100–140 calories and 5–7 grams of protein. Adjust your portion size based on your dietary needs and caloric goals.
How does yoghurt compare to milk or plant-based alternatives?
Yoghurt generally has more protein and probiotics than plant-based alternatives, which are often fortified rather than naturally nutrient-rich. Compared to milk, yoghurt is thicker, contains beneficial bacteria, and is easier to digest for individuals with mild lactose intolerance.
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.
- Calcium Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains the role of calcium, a key nutrient in yogurt, in bone health and general dietary importance.
- Health Benefits of Yogurt: Nutritional and Functional PropertiesAmerican Journal of Clinical NutritionDiscusses the nutritional properties and health benefits of yogurt, including probiotics and their effects on gut health.
- Dietary Guidelines for Americans, 2020-2025: Dairy GroupU.S. Department of Health and Human Services and U.S. Department of AgricultureOutlines recommended dairy intake and emphasizes yogurt as a nutrient-dense option in the dietary guidelines.
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.
