Yogurt cup

Dairy

Item Rating: 70/100

1 serving (150 grams) contains 100 calories, 6.0 grams of protein, 3.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		157.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		15.8 mg	5%
Sodium		110.4 mg	4%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	0 g	0%
	Sugars	15.8 g
protein		9.5 g	19%
Vitamin D		126.2 mcg	631%
Calcium		315.5 mg	24%
Iron		0.2 mg	1%
Potassium		394.3 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 42 cal (27.1%)

Protein: 38 cal (24.4%)

Carbs: 75 cal (48.5%)

About Yogurt cup

Yogurt is a fermented dairy product made by culturing milk with beneficial bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus. Its origins can be traced back thousands of years to Central Asia and the Middle East, and it has since become a staple in many cuisines worldwide. Yogurt is nutrient-dense, offering a rich source of protein, calcium, and probiotics, which support gut health. A standard 6-ounce serving of plain, low-fat yogurt typically contains around 100 calories, 6 grams of protein, and 250 mg of calcium, or 19% of the daily recommended intake. Versions like Greek yogurt provide even higher protein content, while non-dairy alternatives made from almond, coconut, or soy milk cater to those with lactose intolerance or dietary preferences.

Health Benefits

• Supports bone health due to its high calcium content, which strengthens bones and teeth.
• Promotes gut health with probiotics that help maintain a balanced gut microbiome, improving digestion.
• Provides a source of high-quality protein important for muscle repair and growth.

Dietary Considerations

Allergens: Contains milk

Suitable for: Vegetarian diet, high-protein diet

Not suitable for: Vegan diet, lactose intolerance (unless lactose-free or non-dairy alternative), milk allergy

Selection and Storage

Store yogurt in the refrigerator at 40°F (4°C) or below and consume it by the expiry date. Keep the container sealed to prevent contamination.

Common Questions About Yogurt cup Nutrition

Is yogurt high in protein?

Yogurt can be a good source of protein, especially Greek yogurt, which contains about 10-20 grams of protein per 6-ounce serving. Regular yogurt typically has 5-10 grams per serving, making it a beneficial choice for muscle repair and growth.

Can I eat yogurt on a keto diet?

Yes, but you need to choose unsweetened, full-fat yogurt with low carbohydrate content. Greek yogurt and plain unsweetened varieties usually have 3-7 grams of carbs per serving, making them suitable for a keto diet as long as you monitor portion sizes.

What are the health benefits or concerns of eating yogurt?

Yogurt is rich in calcium, probiotics, and essential vitamins like B12 and riboflavin, promoting bone health and gut health. However, some flavored yogurts are high in added sugars, which can contribute to weight gain and health issues if consumed in excess.

How much yogurt should I eat daily?

A recommended serving size for yogurt is 1 cup (approximately 8 ounces) per day. This provides a good balance of nutrients without excessive calories or sugar, depending on the type of yogurt selected.

How does yogurt compare to other dairy products like milk or cheese?

Yogurt generally has more protein than milk (Greek yogurt especially) and contains probiotics not found in most cheeses or milk, which support digestion. However, it often has less fat and calcium than cheese, making it a lighter option for snacking or recipes.

Data Sources & Scientific References