1 serving (150 grams) contains 100 calories, 6.0 grams of protein, 3.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
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
Source of Calories
About Yougurt
Yogurt is a fermented dairy product traditionally made by adding bacterial cultures to milk, resulting in a tangy, creamy texture. Originating from Middle Eastern, Indian, and Greek cuisines, yogurt is now a staple in diets worldwide. Its nutritional profile typically includes protein for muscle maintenance, carbohydrates for energy, healthy fats, and an abundance of calcium essential for bone health. Some varieties are fortified with Vitamin D, aiding calcium absorption. Plain, unsweetened yogurt is particularly nutritious, offering probiotics that support gut health and immunity without excessive sugars.
Health Benefits
- Supports strong bones due to its high calcium content (133.33 mg per serving).
- Promotes gut health through probiotics that maintain a balanced intestinal microbiome.
- Boosts immunity as probiotics can enhance the body’s defense against pathogens.
- Contributes to muscle repair and growth with its protein content (4 grams per serving).
- Fortified varieties provide Vitamin D (53.33 IU per serving), aiding calcium absorption and immune regulation.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at or below 40°F (4°C) to maintain its freshness and prevent spoilage. Consume by the expiration date.
Common Questions About Yougurt Nutrition
Is yogurt high in protein?
Yogurt is a moderate source of protein, providing about 4 grams of protein per 100 grams, depending on the type. It’s a great option for adding some protein to your diet, especially when combined with other nutrient-rich foods.
Can I eat yogurt on a keto diet?
While regular yogurt contains around 8 grams of carbs and 6.7 grams of sugar per 100 grams, it may not be ideal for a strict keto diet. Instead, full-fat, unsweetened Greek yogurt or keto-friendly brands with reduced carbs and sugars are better options.
What are the health benefits of eating yogurt?
Yogurt is an excellent source of calcium, essential for bone health, and contains probiotics that support digestion and gut health. However, some flavored yogurts are high in added sugars, so it’s best to choose plain, unsweetened options.
How much yogurt should I eat per serving?
A standard serving size of yogurt is about 150-200 grams, which provides 100-130 calories, around 6-8 grams of protein, and a moderate amount of sugar. For a balanced snack, pair it with fruits or nuts to enhance nutrition.
How does yogurt compare to Greek yogurt?
Regular yogurt typically contains 4 grams of protein and 8 grams of carbs per 100 grams, while Greek yogurt is thicker, higher in protein (about 8-10 grams per 100 grams), and lower in carbs. Greek yogurt is a better option for those needing more protein or fewer carbs.
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.
