1 serving (150 grams) contains 100 calories, 6.0 grams of protein, 3.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
158.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.6 g | 7% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 111.1 mg | 4% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.1 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 127.0 mcg | 635% | |
| Calcium | 317.5 mg | 24% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 381.0 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 Yogurt natural
Natural yogurt is a dairy product obtained by fermenting milk with live bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. A staple in many cuisines, such as Mediterranean, Middle Eastern, and South Asian, it has been consumed for centuries due to its flavor and probiotic qualities. Nutritionally, natural yogurt is a rich source of protein, calcium, vitamin B12, and live probiotics, while being relatively low in calories and carbohydrates. A standard 100-gram serving of plain natural yogurt provides approximately 60 calories, 3-5 grams of protein, and 4 grams of natural sugar (lactose). It can be enjoyed on its own, as a base for savory dishes, or in desserts.
Health Benefits
- Supports bone health due to its high calcium content (121 mg per 100 grams, approximately 12% of the daily recommended intake).
- Aids digestive health through live probiotics like Lactobacillus, which help maintain gut microbiota balance.
- Rich in vitamin B12, which supports red blood cell formation and neurological function, with roughly 0.5 micrograms per 100 grams (20% of the daily recommended intake).
Dietary Considerations
Selection and Storage
Store natural yogurt in the refrigerator at or below 4°C (39°F) and consume within 7-10 days after opening. Avoid cross-contamination by using clean utensils when serving.
Common Questions About Yogurt natural Nutrition
Is yogurt natural high in protein?
Natural yogurt is a good source of protein, with a typical serving (150g) providing about 5-10g of protein, depending on the brand and type. Greek yogurt tends to offer higher protein levels, often exceeding 10g per 150g serving. This makes it a great snack or meal addition for muscle maintenance and repair.
Can I eat yogurt natural on a keto diet?
Natural yogurt can be included in a keto diet in moderation, as it usually contains 4-6g of carbohydrates per 100g serving. Greek or full-fat yogurt is a better option since it contains fewer carbs and more fat. Always check the label for added sugars, as sweetened varieties can push you over the carbohydrate limit for keto.
What are the health benefits or concerns of eating yogurt natural?
Natural yogurt is rich in probiotics, which help support gut health and digestion. It's also a good source of calcium and vitamin B12. However, some individuals may need to avoid it if they are lactose intolerant, as even natural yogurt contains small amounts of lactose. For those with full-fat varieties, moderation is key to avoiding excessive saturated fat intake.
What is the recommended portion size for yogurt natural?
A standard portion size for natural yogurt is typically around 150-200g, which provides about 100-150 calories. For those watching their calorie intake, sticking to a single serving size and pairing it with fruits or nuts makes for a balanced and nutritious snack.
How does yogurt natural compare to Greek yogurt?
Greek yogurt is creamier and contains less water than natural yogurt, offering about double the protein (10-15g per 100g) but fewer carbs. Natural yogurt, on the other hand, is lighter and can be slightly higher in carbohydrates per serving. Both are excellent choices, but Greek yogurt is often preferred for its higher protein content and thicker consistency.
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.
