Yogurt Nutrition

Yogurt nutrientsYogurt is often included on healthy food lists ... and for good reason. Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals and is relatively low in calories. The Dietary Guidelines for Americans recommend that individuals ages 9 and older consume 3 servings of milk, cheese or yogurt each day; children 4-8 years should consume 2-1/2 servings. One serving of yogurt is one 8-ounce cup or container. For a complete listing of the nutrients in yogurt, see the table below.

Yogurt is a cultured milk product that is soured and thickened by the action of specific lactic acid-producing cultures added to milk. The lactic acid produced by the culture coagulates the milk protein, thickening the milk and adding the characteristic sour flavor. The starter cultures—or probiotics—used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

Health Benefits of Yogurt

Other probiotics are often added to yogurt for their health effects. Some common ones are Lactobacillus acidophilus, Lactobacillus casei and Bifidus. These probiotics can help maintain the balance of bacteria necessary for a healthy digestive system; boost the immune system, shortening the length and severity of sickness; and may reduce eczema in babies.

When taking antibiotics, many people suffer unpleasant side effects such as diarrhea, intestinal pain and/or bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Eating foods rich in probiotics may help relieve these side effects of antibiotics.

Yogurt is a component of the DASH (Dietary Approaches to Stop Hypertension) diet designed to reduce the risk of high blood pressure. This diet, which includes three servings a day of low-fat and fat-free milk, yogurt and cheese, and 8 to 10 servings daily of fruits and vegetables, has also been shown to reduce other risk factors for heart disease.

What about Greek Yogurt?

Some consumers are choosing Greek yogurt because of its creamier texture and higher protein content. Both Greek yogurt and regular yogurt contribute to a healthy diet (see table below). Greek yogurt has about twice the protein, half the sodium and half the carbohydrates as regular yogurt. Both products start with the same raw ingredient—milk. The difference is caused by the processing; Greek yogurt is strained three times instead of two. The extra protein makes Greek yogurt an attractive snack for young athletes or seniors who are trying to boost their protein intake. It is still a great source of calcium (25 percent of the Daily Value—the amount most people need in one day). As with any food, you should read the label and make sure you are buying the level of fat content that you want, as most Greek yogurts include fat-free and low-fat options.

Yogurt and Lactose Intolerance

Many people who are lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in yogurt is converted to lactic acid by the bacterial cultures. Lactic acid bacteria in yogurt, acidophilus milk and fermented milk products such as kefir can help lessen the effects of lactose intolerance.

Ways to Eat Yogurt

Yogurt is extremely versatile. You can dip it, spread it, freeze it, add fruit to it or eat it plain. Here are some other ideas:

  • Make a breakfast parfait by layering yogurt, dry cereal or granola, and topping with your favorite fruit
  • Top waffles or pancakes with yogurt and sliced strawberries
  • Enjoy a mid-day snack by blending yogurt, fruit and juice to make a delicious smoothie
  • Dip raw vegetables in plain yogurt
  • Use yogurt for salad dressing and dips
  • Serve plain yogurt on quesadillas, tacos, soups and chili—as an alternative to sour cream
Nutrients (per 8 oz. cup) Fat-free Fruit Fat-free Plain Low-fat Fruit Low-fat Fruit Fat-free Greek Plain  Low-Fat Greek Fruit 
Kilocalories 233 137 250 154 130 210
Protein (g) 11 14 11 13 23 18
Carbohydrate (g) 47 19 47 17 9 27
Sugars (g) 47 19 47 17 9 25
Fiber (g) 0 0 0 0 0 0
Total Fat (g) 0.5 0.5 2.7 3.8 0 4
Calories from Fat 5 5 24 34 0 35
Saturated Fat (g) 0.3 0.3 1.7 2.5 0 2
Cholesterol 5 5 10 15 0 7
Cholesterol (%DV) 2% 2% 3% 5% 0% 3%
Sodium (mg) 142 189 142 172 85 60
Sodium (%DV) 6% 8% 6% 7% 4% 3%
Potassium (mg) 475 625 478 573 359 170
Potassium (%DV) 14% 18% 14% 16% 10% 5%
Vitamin A (IU) 29 17 88 125    
Vitamin A (%DV) 1% 0% 2% 3%    
Vitamin B12 (ug) 1.2 1.5 1.2 1.4    
Vitamin B12 (DV) 20% 25% 20% 23%    
Vitamin C (mg) 1.7 2.2 1.7 2    
Vitamin C (%DV) 3% 4% 3% 3%    
Vitamin D (IU) 127 0 127 2    
Vitamin D (DV) 32% 0% 32% 1%    
Calcium (mg) 372 488 372 448 250 150
Calcium (%DV) 37% 49% 37% 45% 25% 15%
Folate (ug) 22 29 22 27    
Folate (%DV) 6% 7% 6% 7%    
Iron (mg) 0.2 0.2 0.2 0.2    
Iron (%DV) 1% 1% 1% 1%    
Magnesium (mg) 37 47 37 42    
Magnesium (% DV) 9% 12% 9% 11%    
Phosphorus (mg) 292 385 292 353    
Phosphorus (%DV) 29% 39% 29% 35%    
Thiamin (mg) 0.1 0.12 0.1 0.11    
Thiamin (%DV) 7% 8% 7% 7%    
Riboflavin (mg) 0.44 0.57 0.44 0.52    
Riboflavin (%DV) 26% 34% 26% 31%    
Niacin (mg) 0.3 0.3 0.2 0.3    
Niacin (%DV) 2% 2% 1% 2%    

Source of nutrient values for normal yogurt:
USDA National Nutrient Database for Standard Reference: nal.usda.gov/fnic/foodcomp/search/

Source for Greek yogurt: fageusa.com

Vitamin D fortified dairy products can be an excellent source of vitamin D, however, levels vary considerably. Read the food label or contact manufacturer for specific levels.

The sugars listed on the Nutrition Facts label include naturally occurring sugars (like those in fruit and milk) as well as those added to a food or drink.

% DV = Daily Value, based on energy and nutrient recommendations for a general 2000-calorie diet.

Units: g=grams
  mg=milligrams
  ug=micrograms
  IU=International Units