Yogurt is a popular dairy product made by fermenting milk in a bacterial yogurt culture. The bacteria ferment lactose (a natural sugar in milk) and produce lactic acid. This causes the proteins in the milk to curdle and results in the tangy yogurt flavor and texture. Yogurt can be made from different types of milk.
Yogurt provides calcium and protein and can boost healthy probiotic gut bacteria. Many health benefits, including irritable bowel syndrome (IBS) and osteoporosis (reduced bone density and mass), depend on the type of yogurt.
This article discusses the health and nutritional benefits of yogurt and who should avoid it.
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Yogurt Nutrition
The nutrition of yogurt varies greatly depending on the type. Yogurt made from skim milk is considered fat-free. Yogurt made from whole milk is full fat.
One cup of plain, low-fat yogurt contains:
- Calories: 154
- Fat: 3.8 grams (g)
- Protein: 12.9 g
- Total sugars: 17.2 g
- Calcium: 448 milligrams (mg)
- Magnesium: 41.6 mg
- Phosphorus: 353 mg
- Potassium: 573 mg
- Sodium: 172 mg
- Folic acid: 27 micrograms (mcg)
- Vitamin B12: 1.37 mcg
Yogurt types
The different types of yogurt are made from different types of milk. They can also vary in the way they are prepared.
Low-fat or fat-free
Low-fat and low-fat yogurt are made from 2% (low-fat) and low-fat (low-fat) milk, respectively. Adding a bacterial culture to the milk thickens the mixture and gives it a spicy taste. Most types of low-fat or low-fat yogurt have a smooth, creamy texture.
Kefir
Kefir is a fermented yogurt drink with a thinner texture than traditional yogurt. It has a longer fermentation process, where grains are mixed into it. It has a sour taste and can feel a bit fizzy.
Greek yoghurt
Greek yogurt is strained to remove liquid and whey (a type of protein found in dairy). It has a thicker consistency than other types of yogurt. It is also richer in protein and has a spicier taste. One serving of Greek yogurt contains 20 g of protein.
Skyr
Skyr is an Icelandic yogurt that is thicker than Greek yogurt and has a spicy taste. Skyr is strained more than Greek yogurt, which is what makes it so thick.
Frozen yogurt
Frozen yogurt is a traditional yogurt that has been frozen. You can enjoy it as ice cream. Some brands may add extra sugar because frozen yogurt is a bit spicier than ice cream.
Non-dairy yogurt
Dairy-free yogurt is made from a plant source such as almonds, coconut cream, oats, cashews or soy. Like dairy yogurt, these non-dairy products are made from bacterial cultures. Many varieties contain a high amount of added sugar, so check the nutritional information before choosing one.
How to choose a healthy yogurt for you
Not all yogurt brands are created equal. When purchasing yogurt, consider avoiding yogurt with artificial sweeteners. Yogurt has no added flavor or sugar. Add a mix of berries, dried fruit, nuts or seeds to give your yogurt more flavor.
Benefits of Yogurt
Yogurt has several possible health benefits. It contains vitamins and minerals such as calcium, phosphorus, potassium and folic acid. It is also rich in protein, which keeps you feeling full and supports your metabolism. Eating yogurt makes the body feel fuller during the day.
Digestive Health
Yogurt is known for its digestive benefits due to the bacterial cultures it contains. Many types of yogurt contain probiotics, beneficial bacteria that improve intestinal health.
People with irritable bowel syndrome may experience improved symptoms if they eat yogurt regularly. The probiotics in yogurt can also relieve symptoms of chronic diarrhea or constipation.
Osteoporosis and bone health
Yogurt is rich in calcium, essential for healthy bones and teeth. Eating foods high in calcium is important to strengthen your bones and reduce the risk of osteoporosis.
Yogurt does not naturally contain vitamin D, but it can be fortified with it. Vitamin D helps the body absorb calcium. It also improves immune health and reduces the risk of heart disease.
Blood pressure
Eating yogurt regularly can improve heart health and lower blood pressure. Most yogurts contain B vitamins such as vitamin B12 (cobalamin) and vitamin B2 (riboflavin) that protect against heart disease and lower the risk of birth defects of the neural tube.
Yogurt also contains phosphorus, magnesium and potassium. These minerals help regulate blood pressure and metabolism.
Immune health
Yogurt contains probiotics that can strengthen the immune system by reducing inflammation. Chronic inflammation is linked to several health problems and infections.
A word from Verywell
To start eating more yogurt, add some to a smoothie for a protein-rich breakfast or to Greek yogurt with fresh berries and granola for a parfait. Plain yogurt is also a healthy substitute for mayonnaise and whipped cream in recipes for dips, soups and sauces.
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Who should avoid yogurt?
Yogurt has several potential health benefits, but it is not for everyone. You may need to avoid yogurt if you have a chronic health condition that causes problems with dairy.
Lactose intolerance
People with lactose intolerance cannot consume many types of dairy. This condition occurs when the body does not produce enough lactase, an enzyme that breaks down the lactose in milk and yogurt. People who are lactose intolerant may experience digestive problems such as stomach pain and diarrhea.
In addition, yogurt with live probiotic strains typically contains less lactose than other dairy products. This is because the probiotic bacteria break down some of the lactose during the fermentation process. For this reason, some people with lactose intolerance find that they can tolerate yogurt in moderation.
Milk allergy
People with a milk allergy are allergic to casein or whey, the proteins found in milk. Yogurt also contains these proteins. Dairy can cause a serious allergic reaction, such as hives, swelling, and difficulty breathing (anaphylaxis). People with a milk allergy cannot safely eat yogurt.
Added sugar
Many types and brands of yogurt contain added sugars. This is especially true for some of the low-fat varieties. Consuming excess sugar has been linked to a higher risk of chronic health conditions such as diabetes and obesity.
If you have a chronic condition affected by sugar, such as diabetes, you may need to limit your yogurt intake.
Resume
Yogurt is a dairy product made by fermenting milk in a bacterial culture. The bacteria, known as yogurt culture, ferment the natural sugar lactose, which produces yogurt’s creamy, tangy texture and flavor.
Popular types of yogurt include low-fat, low-fat, Greek, kefir and non-dairy yogurt. Yogurt has several potential health benefits, including improved digestion, heart and immune health. If you have a milk allergy, yogurt is not safe for you. People with lactose intolerance may not be able to enjoy yogurt.