Yogurt is a high-quality protein and excellent source of calcium.
Yogurt is nutrient rich because it is an excellent source of vitamins
and minerals for its calories. It is also an excellent source of potassium; one
serving contains as much as a banana.
Yogurt is a Healthy Choice
Yogurt is a unique food because it is a cultured milk product, made by adding “good”
bacteria called probiotics to milk, skim milk, and/or cream to produce a thicker
and more textured product. These bacteria are live active cultures that are similar
to the ones that already exist in the human digestive tract. They help maintain
and restore the delicate balance of both "good" and "bad" bacteria necessary for
a healthy digestive system.
Many yogurts are supplemented with health-promoting probiotics, such as Lactobacillus
acidophilus, Bifidobacteria bifidus and Lactococcus paracasei.
Many people when taking antibiotics suffer unpleasant side effects such as diarrhea,
intestinal pain and/or bloating. This is because some antibiotics upset the balance
of bacteria in the digestive tract. Eating foods rich in probiotics while taking
antibiotics may help relieve these side effects.
Ways to eat Yogurt
Yogurt is extremely versatile. You can dip it, spread it, freeze it, add fruit to
it or eat it plain. Here a some of the other ways you can enjoy yogurt:
- Make a breakfast parfait by layering yogurt, dry cereal or granola, and top with
your favorite fruit
- Enjoy a mid-day snack by blending yogurt, fruit and ice to make a delicious smoothie
- Dip raw vegetables in plain yogurt
- Use yogurt for salad dressing and dips
- Serve plain yogurt on quesadillas, tacos, soups and chili
There are a wide range of yogurt flavors available and with texture options running
from creamy custard-style confections to drinkable liquids you can enjoy yogurt
for dessert or on the go.
Yogurt and Lactose Intolerance
People who are moderately lactose intolerant can enjoy yogurt. Yogurt contains lower
amounts of lactose than milk because the lactose in the milk used to make yogurt
is converted to lactic acid by the bacterial cultures. Various forms of lactic acid
bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products,
such as kefir, can help lessen the effects of lactose intolerance.
One serving of yogurt is one eight-ounce cup or container. The Dietary Guidelines
for Americans recommend that individuals ages nine and older consume three servings
of milk, cheese or yogurt each day.
|
Yogurt (1 cup) |
Yogurt, fruit,
fat-free |
Plain
low-fat |
Fruit
low-fat |
Frozen
low-fat |
Fat w/low-cal
sweetner |
|
|
Calories |
233 |
144 |
231 |
247 |
238 |
|
Protein (g) |
11 |
12 |
10 |
9 |
11 |
|
Carbohydrate (g) |
47 |
16 |
43 |
44 |
42 |
|
Fat (g) |
0.5 |
4 |
2 |
5 |
3.2 |
|
Saturated Fat (g) |
0.3 |
2.3 |
1.6 |
2.9 |
2.1 |
|
Cholesterol (mg) |
5 |
14 |
10 |
18 |
14 |
|
Sodium (mg) |
142 |
159 |
133 |
118 |
132 |
|
Vit A (RE) |
5 |
36 |
25 |
48 |
297 |
|
Vit A %DV |
0.3 |
4 |
4 |
5 |
20 |
|
Vit C (mg) |
2 |
2 |
1 |
1 |
2 |
|
Vit C %DV |
3 |
3 |
2 |
2 |
3 |
|
Folate (mcg) |
22 |
25 |
21 |
18 |
23 |
|
Folate %DV |
6 |
12 |
10 |
9 |
6 |
|
Calcium (mg) |
372 |
415 |
345 |
304 |
345 |
|
Calcium %DV |
37 |
32 |
26 |
23 |
35 |
|
Magnesium (mg) |
37 |
40 |
33 |
30 |
36 |
|
Magnesium %DV |
9 |
9 |
8 |
7 |
9 |
|
Zinc (mg) |
1.8 |
2 |
1.7 |
1.5 |
1.9 |
|
Zinc %DV |
12 |
13 |
11 |
10 |
12 |
|
Phosphorus (mg) |
292 |
326 |
271 |
238 |
302 |
|
Phosphorus %DV |
29 |
25 |
21 |
19 |
30 |
|
Iron (mg) |
0.2 |
0.2 |
0.2 |
0.1 |
0.2 |
|
Iron %DV |
1 |
- |
- |
- |
1 |
|
Vitamin B 12 (mcg) |
1.15 |
1.37 |
1.18 |
NA |
1.18 |
|
Vitamin B 12 (%DV) |
48% |
57% |
49% |
NA |
49% |