Yogurt is a very popular dairy product, formed by the fermentation of milk by bacterial cultures. Commonly used bacteria used in the formation of yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria are also responsible for the high nutritional value and medicinal benefits of this dairy product. It’s unique texture and distinct tang is mainly attributed to fermentation of lactose into lactic acid, which acts on the milk protein to produce yogurt. The use of yoghurt in the cuisine culture of people has been known for over 4,500 years. In fact, the product is a staple diet for people residing in the Asian, Central European and South Eastern European zones of the world. Being exceptionally rich in nutrients like calcium, protein, riboflavin, vitamin B12 and vitamin B6, it contributes a lot in the prevention and elimination of a number of human ailments and sicknesses. For your benefit, a Food Rating Chart is provided below, which will help you know more about this exquisite dairy product. Read on and get a better idea of the high nutritional value of yogurt.
Yogurt Nutrition Facts
Amount of Yogurt (whole milk): 1 cup
Total Weight of Yogurt: 245 grams
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Nutrients
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Amount
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Basic Components
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Protein
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8.5 g
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Carbohydrates
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11.4 g
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Water
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215 g
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Ash
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1.8 g
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Calories
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Total Calories
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624 KJ
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Calories From Fat
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293 KJ
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Calories From Carbohydrate
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181 KJ
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Calorie From Protein
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152 KJ
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Fiber
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Sugar
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11.4 g
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Glucose
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11.4 g
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Sucrose
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11.4 g
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Fructose
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11.4 g
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Lactose
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11.4 g
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Maltose
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11.4 g
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Galactose
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11.4 g
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Fats
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Total Fat
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8.0 g
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Saturated Fat
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5.1 g
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Mono Fat
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2.2 g
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Poly Fat
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0.2 g
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Vitamins
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Vitamin A
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243 IU
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Vitamin A
Retinol Activity Equivalent
Beta Carotene
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66.2 mcg
12.3 mcg
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Thiamin
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0.1 mg
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Riboflavin
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0.3 mg
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Niacin
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0.2 mg
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Vitamin B6
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0.1 mg
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Betaine
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37.2 mg
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Vitamin C
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1.2 mg
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Vitamin E (Alpha Tocopherol)
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0.1 mg
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Vitamin E (Beta Tocopherol)
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0.1 mg
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Vitamin E (Gamma Tocopherol)
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0.1 mg
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Vitamin E (Delta Tocopherol)
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0.1 mg
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Folate
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17.2 mcg
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Vitamin K
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0.5 mcg
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Pantothenic Acid
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1.0 mg
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Minerals
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Calcium
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296 mg
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Iron
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0.1 mg
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Magnesium
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29.4 mg
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Phosphorus
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233 mg
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Potassium
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380 mg
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Selenium
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5.4 mcg
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Sodium
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113 mg
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Zinc
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1.4 mg
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Saturated Fats
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16:0 Palmitic
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2171 mg
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18:0 Stearic
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777 mg
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Mono Fats
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18:1 Oleic
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1820 mg
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Poly Fats
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18:2 Linoleic
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159 mg
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18:3 Linolenic
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66.2 mg
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Other Fats
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Omega 3 Fatty Acids
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66.2 mg
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Omega 6 Fatty Acids
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159 mg
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Amino Acids
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Alanine
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363 mg
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Arginine
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255 mg
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Aspartate
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674 mg
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Cystine
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78.4 mg
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Glutamate
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1664 mg
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Glycine
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206 mg
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Histidine
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211 mg
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Isoleucine
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463 mg
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Leucine
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858 mg
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Lysine
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762 mg
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Methionine
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250 mg
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Phenylalanine
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463 mg
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Proline
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1007 mg
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Serine
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527 mg
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Threonine
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348 mg
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Tryptophan
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49.0 mg
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Tyrosine
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429 mg
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Valine
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703 mg
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Buying & Storing Tips
- Many manufacturers pasteurize their yogurt products to kill any harmful bacteria that might be present in the products. However, the process of pasteurization has its side effects too. Apart from destroying the dangerous bacteria, it kills the beneficial lactic acid bacteria present in yoghurt, which causes substantial decrease in its health benefits. So, always look for the yogurt varieties that feature ‘living yogurt cultures’ or ‘live active cultures’ on the label, if you want to enjoy the full benefits of the product.
- Always try to purchase yogurt in its purest form and avoid any kind of artificial flavorings, colors and sweeteners. Also, to ensure the maximum freshness of the product, check out the expiration date on the container.
- Fruit-filled yogurts are very popular amongst the masses. Although a treat for the mouth, they contain excess sugars and hence their frequent intake should be avoided.
- Yogurt made from organic milk is available widely in local markets and comes in a variety of flavors and sizes.
- The best way to store yogurt is by placing it in the refrigerator, in its original container. If the container is unopened, the yogurt will stay fresh for about one week past the expiration date. However, opened containers should be consumed fast as they tend to go stale, if kept for long periods.
