The high nutritional value of yogurt makes it one of the most commonly consumed dairy products today. Read on to explore some more yoghurt nutrition facts.

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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