Natural Yogurt — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 59 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 5 g | 1.82% |
| Fiber | 0 g | - |
| Sugars | 5 g | 10% |
| Glycemic Index | 14 | - |
| Protein | 4 g | 8% |
| Sodium | 36 mg | 1.57% |
| Total Fat | 3 | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
14
🟢 Low Glycemic Index
3 g
🥕 Low Fat Content
Did you know?
Health benefits
- High in protein, essential for muscle growth, repair, and overall body function.
- Contains probiotics, which support gut health by promoting a healthy balance of gut bacteria.
- Rich in calcium, supporting strong bones and teeth, and reducing the risk of osteoporosis.
- Contains essential vitamins and minerals such as Vitamin B12, potassium, and magnesium, which support overall health and well-being.
- Low in lactose compared to regular milk, making it easier to digest for those with lactose intolerance.
- Supports immune function due to the presence of beneficial bacteria that enhance gut health.
Health risks
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products, though natural yogurt often contains less lactose than milk.
- High calorie content in full-fat natural yogurt, which can contribute to weight gain if consumed in large quantities.
- Risk of contamination with harmful bacteria if the yogurt is not properly stored or if made from unpasteurized milk.
- Potential for added sugars in some commercial varieties, which can contribute to weight gain, tooth decay, and increased risk of diabetes if not carefully checked.
How to choose natural yogurt
Check that the natural yogurt is stored in a cool place and that the sell-by date is well within your intended period of use. The consistency should be thick and smooth, a sign of good culture activity.
Avoid yogurts with watery separation or any signs of mold on the surface, as these are clear indications that the yogurt is past its prime. Containers with bulging lids should also be avoided, as this can suggest bacterial fermentation has occurred.
How to store natural yogurt
Natural yogurt should be stored in the refrigerator, ideally in its original container. Keep it tightly sealed to prevent contamination and maintain its freshness. Properly stored, natural yogurt can last up to two weeks.
Leaving yogurt at room temperature for extended periods can lead to spoilage and bacterial growth. Avoid using dirty utensils to scoop out yogurt, as this can introduce bacteria. Always check for any signs of mold or off smells before consuming.
✅ Extra Tip
How long does it last?
Natural yogurt can last for 1-2 weeks in the refrigerator. Always check the expiration date on the packaging for the best quality. For longer storage, natural yogurt can be frozen for up to 1-2 months.
What to do with leftovers?
Leftover natural yogurt can be used in a variety of sweet and savory dishes. Use it as a base for smoothies by blending it with fresh or frozen fruits, or mix it into salad dressings or dips with herbs and garlic for a creamy texture. Natural yogurt is also great when used as a marinade for chicken or lamb, where its acidity helps tenderize the meat.
Use natural yogurt in baking as a substitute for sour cream or buttermilk, where it adds moisture and tang to cakes, muffins, or pancakes. If you have a lot of natural yogurt, consider making a batch of yogurt cheese by straining it until thick, then using it as a spread or dip. Natural yogurt can also be mixed with honey and nuts for a quick breakfast, or used as a topping for granola, cereal, or fruit. For a quick snack, enjoy natural yogurt with a drizzle of honey or maple syrup, or blend it into a frozen yogurt for a refreshing dessert.
👨⚕️️ Medical disclaimer
How natural yogurt supports specific health conditions
Natural yogurt is rich in probiotics, supporting digestive health by promoting a healthy balance of gut bacteria. It is also a good source of calcium and vitamin D, promoting bone health and helping prevent osteoporosis. Natural yogurt contains high-quality protein, supporting muscle health and tissue repair. Its probiotics may also boost immune health, making it a nutritious choice for overall well-being. Choose unsweetened varieties to avoid added sugars and maintain blood sugar control.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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