Nutritional Value Of Yogurt

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

Nutrients	Amount
Basic Components
Protein	8.5 g
Carbohydrates	11.4 g
Water	215 g
Ash	1.8 g
Calories
Total Calories	624 KJ
Calories From Fat	293 KJ
Calories From Carbohydrate	181 KJ
Calorie From Protein	152 KJ
Fiber
Sugar	11.4 g
Glucose	11.4 g
Sucrose	11.4 g
Fructose	11.4 g
Lactose	11.4 g
Maltose	11.4 g
Galactose	11.4 g
Fats
Total Fat	8.0 g
Saturated Fat	5.1 g
Mono Fat	2.2 g
Poly Fat	0.2 g
Vitamins
Vitamin A	243 IU
Vitamin A Retinol Activity Equivalent Beta Carotene	66.2 mcg 12.3 mcg
Thiamin	0.1 mg
Riboflavin	0.3 mg
Niacin	0.2 mg
Vitamin B6	0.1 mg
Betaine	37.2 mg
Vitamin C	1.2 mg
Vitamin E (Alpha Tocopherol)	0.1 mg
Vitamin E (Beta Tocopherol)	0.1 mg
Vitamin E (Gamma Tocopherol)	0.1 mg
Vitamin E (Delta Tocopherol)	0.1 mg
Folate	17.2 mcg
Vitamin K	0.5 mcg
Pantothenic Acid	1.0 mg
Minerals
Calcium	296 mg
Iron	0.1 mg
Magnesium	29.4 mg
Phosphorus	233 mg
Potassium	380 mg
Selenium	5.4 mcg
Sodium	113 mg
Zinc	1.4 mg
Saturated Fats
16:0 Palmitic	2171 mg
18:0 Stearic	777 mg
Mono Fats
18:1 Oleic	1820 mg
Poly Fats
18:2 Linoleic	159 mg
18:3 Linolenic	66.2 mg
Other Fats
Omega 3 Fatty Acids	66.2 mg
Omega 6 Fatty Acids	159 mg
Amino Acids
Alanine	363 mg
Arginine	255 mg
Aspartate	674 mg
Cystine	78.4 mg
Glutamate	1664 mg
Glycine	206 mg
Histidine	211 mg
Isoleucine	463 mg
Leucine	858 mg
Lysine	762 mg
Methionine	250 mg
Phenylalanine	463 mg
Proline	1007 mg
Serine	527 mg
Threonine	348 mg
Tryptophan	49.0 mg
Tyrosine	429 mg
Valine	703 mg

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.

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