Yogurt — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Yogurt nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 59 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 4 g | 1.45% |
| Fiber | 0 g | - |
| Sugars | 4 g | 8% |
| Glycemic Index | 14 | - |
| Protein | 10 g | 20% |
| Sodium | 36 mg | 1.57% |
| Total Fat | 0 | - |
*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.
10 g
🧀 Good Protein Content
14
🟢 Low Glycemic Index
Yogurt facts & tips
Health benefits
- Rich in probiotics, which support gut health by promoting a healthy balance of gut bacteria.
- High in protein, essential for muscle growth, repair, and overall body function.
- Contains essential vitamins and minerals such as calcium, Vitamin D, and B vitamins, which support bone health and overall well-being.
- Supports digestive health due to its probiotic content, which can improve digestion and reduce symptoms of lactose intolerance.
- May support weight management by promoting satiety and reducing overall calorie intake.
Health risks
- Potential for lactose intolerance symptoms such as bloating, gas, or diarrhea in individuals sensitive to dairy products.
- High sugar content in many flavored or sweetened yogurts, which can contribute to weight gain, tooth decay, and increased risk of diabetes when consumed frequently.
- Potential for high fat content particularly in full-fat or Greek yogurt, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- Risk of contamination with harmful bacteria if yogurt is not properly stored or is made from unpasteurized milk, leading to potential foodborne illness.
How to choose yogurt
High-quality yogurt should be smooth and consistent in texture, without any signs of separation or liquid pooling. The container should be sealed properly to ensure freshness.
Yogurt containers that are puffed or show signs of tampering are best left on the shelf, as they may contain spoiled contents. Yogurt with a sour smell or mold growth should also be avoided, indicating it is no longer safe to consume.
How to store yogurt
Yogurt should be stored in the refrigerator, ideally in its original container. Refrigeration ensures it remains fresh and safe to eat for up to two weeks. Keep the lid tightly sealed to maintain its quality.
Leaving yogurt at room temperature can lead to rapid spoilage. Avoid using dirty utensils to scoop out portions, as this can introduce bacteria. Always check for any signs of mold or off smells before consuming to ensure it remains safe.
✅ Extra Tip
How long does it last?
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, yogurt can be frozen for up to 1-2 months.
What to do with leftovers?
Leftover yogurt can be used in a variety of sweet and savory dishes. Mix it into smoothies, overnight oats, or granola for a creamy breakfast, or use it as a base for salad dressings or dips with fresh herbs and garlic. Yogurt is also great when used as a marinade for meats, where it helps to tenderize and flavor the protein.
Use yogurt in baking recipes like cakes, muffins, or pancakes, where it adds moisture and a tender crumb. If you have a lot of yogurt, consider making a batch of frozen yogurt by mixing it with fruit and freezing in molds. Yogurt can also be blended into a creamy soup or sauce for pasta or vegetables, or mixed with fruit and honey for a light dessert. For a quick snack, enjoy yogurt with fresh fruit, nuts, or a drizzle of honey, or mix it into a tzatziki or raita for a cooling side dish.
👨⚕️️ Medical disclaimer
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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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