1 serving (150 grams) contains 94 calories, 7.9 grams of protein, 2.3 grams of fat, and 10.6 grams of carbohydrates.
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Nutrition Information
Calories |
154.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 14.7 mg | 4% | |
| Sodium | 171.5 mg | 7% | |
| Total Carbohydrates | 17.2 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 17.2 g | ||
| protein | 12.9 g | 25% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 448.4 mg | 34% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 573.3 mg | 12% | |
* 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
Yogurt is a cultured dairy product believed to have originated in Mesopotamia around 5,000 B.C., though it is now a staple in various cuisines worldwide, particularly Middle Eastern, Mediterranean, and South Asian cooking. It is made by fermenting milk with live bacterial cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. Nutritionally, yogurt is rich in protein, calcium (183 mg per 100 g), with moderate levels of carbohydrates and low fat, depending on the type. Additionally, many yogurts are fortified with vitamin D (48 IU). The probiotics present support digestive health, while the balance of macronutrients makes it a versatile option in meals or snacks.
Health Benefits
- Supports bone health due to its high calcium content (183 mg per 100 g).
- Promotes gut health through probiotics, which improve digestion and nutrient absorption.
- Provides protein (5.25 g per 100 g), aiding in muscle repair and overall growth.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at 4°C or below and consume it by the expiration date. Avoid leaving it unrefrigerated for extended periods to prevent spoilage.
Common Questions About Yogurt Nutrition
Is yogurt high in protein?
Yogurt is moderately high in protein, with about 5.25 grams of protein per 100 grams of plain yogurt. Greek yogurt is often higher in protein, making it a better choice for those looking to boost their intake.
Can I eat yogurt on a keto diet?
Yogurt can fit into a keto diet, but you need to choose carefully. Plain, unsweetened yogurt has 7.04 grams of carbs per 100 grams, so it’s best to consume it in moderation and avoid flavored varieties, which usually contain added sugars.
What are the health benefits of yogurt?
Yogurt is a good source of calcium, protein, and probiotics, which support digestive health and strengthen the immune system. It also contains vitamins B2 and B12, essential for energy production and brain function. However, flavored or sweetened varieties may be high in added sugars, which can counteract these benefits.
How much yogurt should I eat per day?
A typical serving of yogurt is 150-200 grams, providing around 90-125 calories. For those looking to support digestive health or meet calcium needs, 1-2 servings a day of plain, unsweetened yogurt is a healthy addition to most diets.
How does yogurt compare to other dairy products like milk or cheese?
Yogurt generally has more protein per serving than milk but less than cheese. It also contains probiotics, which are typically not found in milk or many cheeses. Greek yogurt, in particular, has a thicker texture and higher protein content compared to regular yogurt, making it a popular choice for those looking for a filling option.
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.
- USDA FoodData - Yogurt DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium and Vitamin D: Important at Every AgeNIH Office of Dietary SupplementsDiscusses the role of calcium and vitamin D, key nutrients found in yogurt, in bone health and overall wellness.
- Yogurt consumption is associated with better diet quality and metabolic profile in American adultsAmerican Journal of Clinical NutritionExamines scientific research on yogurt's health benefits, including its impact on diet quality and metabolic health.
- Dairy: Nutritional Contributions to the DietDietary Guidelines for Americans 2020-2025Highlights the role of yogurt as a nutrient-dense food contributing to daily dairy intake recommendations in the U.S. 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.
