Yogurt 101: Nutrition Facts and Health Benefits


Yogurt, is one of the most popular fermented dairy products in the world, made by adding live bacteria to milk.

It has been eaten by humans throughout history, and is used as part of a meal, a snack, or as a component of sauces and desserts. If you’re a healthy eater, you probably have yogurt in your refrigerator. The dairy food provides nutritional benefits especially for people who are trying to lose weight or improve their health.

Nutrition Facts: Yogurt, plain, whole milk – 100 grams
Calories                                   61
Water                                     88%
Protein                                   3.5 g
Carbs                                      4.7 g
Sugar                                     4.7 g
Fibre                                      0 g
Fat                                          3.3 g
Saturated                              2.1 g
Monounsaturated              0.89 g
Polyunsaturated                 0.09 g
Omega-3                              0.03 g
Omega-6                              0.07 g
Trans fat                               0.00 g


Health Benefits of Yogurt

  • Foods that contain protein promote “satiety” or fullness. So if you eat yogurt for breakfast or lunch, you may not be as likely to get hunger cravings shortly after your meal.
  • Yogurt is also a good way to boost your calcium intake, especially if you are a non-milk drinker. The wide range of flavors available makes it easy for even the pickiest eater to find a flavor that he or she likes.
  • Regular yogurt are very healthy, but many brands sold commercially have high amounts of added sugar, which can be very harmful when consumed in excess.
  • Yogurt is an excellent source of several vitamins and minerals, such as vitamin B12, calcium, phosphorus, and riboflavin.
  • Although regular yogurt is very healthy, many brands sold commercially have high amounts of added sugar, which can be very harmful when consumed in excess.
  • Yogurt is a rich source of calcium and protein, and may reduce the risk of osteoporosis. In fact, dairy has been associated with higher bone density, an effect believed to be largely caused by the high calcium and protein content of milk.
  • Milk products, such as yogurt, may reduce the risk of abnormally high blood pressure (hypertension). However, this effect is not limited to yogurt. Studies on intake of other milk products have provided similar results
  • The fat content of yogurt is variable, depending on the type. Most yogurts sold commercially are low-fat or fat-free.
  • Yogurt is a great source of high-quality protein, including both casein (80%) and whey (20%).

Adverse effects
As beneficial as yogurt is, it may cause adverse effects in certain people, specifically those that are lactose intolerant or allergic to milk proteins.

  • Many people are intolerant to milk sugar (lactose) and need to avoid or limit their consumption of milk products.
  • Milk allergy is rare and more common among children than adults. It is triggered by milk proteins, whey and casein, found in all milk products. Therefore, yogurt should be avoided by people with milk allergy.

Healthy Ways to Include Yogurt in Your Diet
Yogurt is a great snack all by itself. But you can also add toppings or other ingredients to make it a meal. Try any of these ideas.

  • Use a yogurt-based dressing as a dip for savoury crunchy vegetables like broccoli, carrots, jicama, or celery.
  • Top yogurt with fruit such as blueberries, raspberries, strawberries or melon to satisfy your cravings
  • Mix yogurt with nuts such as almonds or walnuts, or with seeds such as flax seeds for crunch and flavor
  • Mix plain yogurt with honey for a burst of sweetness
  • Add cinnamon, vanilla or your favourite extract to get flavor without adding calories
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