What is the Nutritional Value of Yogurt and Is Yogurt Healthy for You?

Yogurt is a fermented milk product that is made by adding specific strains of bacteria to milk. These bacteria, known as probiotics, break down the lactose in the milk and produce lactic acid, which gives yogurt its characteristic tangy flavor and thick, creamy texture.

There are many different types of yogurt on the market, including Greek yogurt, skyr, and kefir, and they can be made from cow’s milk, goat’s milk, or plant-based milk such as almond or soy. Some yogurts are sweetened with added sugars, while others are unsweetened or made with alternative sweeteners such as honey or maple syrup.

Despite its popularity, there is still some debate about the nutritional value and potential health benefits of yogurt. Here is a closer look at the nutritional value of yogurt and whether or not it is a healthy choice for you.

Nutritional Value of Yogurt

One serving of yogurt (about 8 ounces or 240 mL) typically contains the following nutrients:

Calories: 150-200 calories

Protein: 6-12 grams

Fat: 0-10 grams

Carbohydrates: 20-30 grams

Fiber: 0-2 grams

Sodium: 70-140 milligrams

Calcium: 20-40% of the daily value (DV)

Vitamin D: 10-20% of the DV

Potassium: 10-20% of the DV

Vitamin B12: 25-50% of the DV

Phosphorus: 20-40% of the DV

The exact nutritional content of yogurt will depend on the type of milk used to make it, whether or not it is sweetened, and any additional ingredients that are added. For example, Greek yogurt is typically made from strained cow’s milk and is higher in protein and lower in carbohydrates compared to regular yogurt. Plant-based yogurts made from almonds or soy are lower in protein and may be higher in carbohydrates, depending on the specific brand.

Is Yogurt Healthy for You?

There is evidence to suggest that including yogurt as part of a healthy diet may offer a number of potential health benefits. Here are some of the ways that yogurt may be good for you:

Probiotics: As mentioned earlier, yogurt contains probiotics, which are live microorganisms that are believed to have a number of health benefits. Probiotics are found naturally in fermented foods such as yogurt, kefir, and sauerkraut, and they are also available in supplement form. Some research suggests that probiotics may help to support a healthy gut microbiome, which is the community of bacteria that lives in the digestive tract. A healthy gut microbiome is thought to be important for overall health, as it can help to support the immune system and may even play a role in mental health.

Bone health: Yogurt is a good source of calcium, which is an important mineral that helps to build and maintain strong bones. Calcium is especially important for children and adolescents, who are still growing and developing, as well as for older adults, who may be at risk of osteoporosis. In addition to calcium, yogurt also provides other bone-building nutrients such as vitamin D and phosphorus.

Weight management: Some research suggests that including yogurt as part of a healthy diet may help to support weight management. One study found that people who ate three servings of yogurt per day as part of a reduced-calorie diet lost significantly more weight and body fat compared to those who did not eat yogurt. Another study found that people who ate more fermented dairy products such as yogurt and cheese had a lower body mass index (BMI) and a lower.