Yogurt is a creamy, delicious dairy product packed with essential nutrients. Whether you enjoy it plain, flavored, or as part of a smoothie, understanding yogurt nutrition facts can help you make healthier choices.
In this guide, we’ll explore:
✔ Yogurt calories & macronutrients
✔ Key vitamins and minerals
✔ Top health benefits
✔ Best types of yogurt for your diet
Let’s break it down!
Yogurt Nutrition Facts: Calories & Macronutrients
The nutritional content of yogurt varies depending on the type (Greek, regular, skyr, or plant-based). Here’s a general breakdown per 1 cup (245g) of plain, whole-milk yogurt:
| Nutrient | Amount |
|---|---|
| Calories | 149 kcal |
| Protein | 8.5g |
| Fat | 8g |
| Carbohydrates | 11.4g |
| Sugar (natural) | 11.4g |
| Calcium | 296mg (23% DV) |
| Vitamin B12 | 1.4mcg (58% DV) |
Protein in Yogurt
Yogurt is a great protein source, especially Greek yogurt, which contains 15-20g per cup. Protein helps with muscle repair, satiety, and metabolism.
Carbs & Sugar in Yogurt
- Plain yogurt has natural sugars (lactose).
- Flavored yogurts often contain added sugars (check labels!).
- Low-carb options like unsweetened Greek yogurt have ~5g carbs per serving.
Health Benefits of Yogurt
1. Rich in Probiotics for Gut Health
Yogurt contains live cultures (like Lactobacillus and Bifidobacterium), which improve digestion, reduce bloating, and support immune function.
2. High in Calcium & Bone-Strengthening Nutrients
One cup provides 23% of your daily calcium needs, helping maintain strong bones and teeth.
3. Supports Weight Management
- High-protein yogurt keeps you full longer.
- Studies link yogurt consumption to lower body fat and better metabolism.
4. May Boost Heart Health
Fermented dairy like yogurt is linked to lower blood pressure and reduced LDL cholesterol.
5. Improves Immune Function
Probiotics in yogurt enhance gut health, which is closely tied to immune response.
Types of Yogurt & Their Nutrition Differences
1. Greek Yogurt
✔ Higher protein (15-20g per cup)
✔ Lower sugar than regular yogurt
✔ Thicker texture
2. Regular Yogurt
✔ Creamier, with more natural lactose
✔ Often contains vitamin D (good for bones)
3. Skyr (Icelandic Yogurt)
✔ Even higher protein than Greek yogurt
✔ Low fat, tart flavor
4. Plant-Based Yogurt (Almond, Coconut, Soy)
✔ Dairy-free, but check protein & sugar content
✔ Often fortified with calcium & vitamin D
People Also Ask About Yogurt Nutrition
1. What are the nutritional benefits of yogurt?
Yogurt provides protein, calcium, probiotics, and B vitamins, supporting gut health, bones, and immunity.
2. What is the nutritional value of yogurt?
Per cup (plain whole milk yogurt): ~150 calories, 8.5g protein, 8g fat, 11g carbs, and 23% DV calcium.
3. Is it healthy to eat yogurt every day?
Yes! Daily yogurt consumption is linked to better digestion, stronger bones, and improved metabolism. Just choose low-sugar options.
4. Is yogurt a protein or carb?
Yogurt contains both! It’s a good source of protein (especially Greek yogurt) but also has natural carbs (lactose).
Best Ways to Eat Yogurt for Maximum Benefits
✅ Breakfast: Mix with granola & berries
✅ Smoothies: Blend with spinach & banana
✅ Dips: Use Greek yogurt instead of sour cream
✅ Dessert: Top with honey & nuts
Final Thoughts
Yogurt is a nutrient-dense superfood with benefits ranging from gut health to weight management. Choosing plain, unsweetened varieties maximizes its health perks.
Do you prefer Greek, regular, or plant-based yogurt? Share your favorite way to enjoy it below!