Diet & Nutrition

The Ultimate Guide to Yogurt: What’s in It, Why It’s Good for You, Recipes, and More

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Medically Reviewed
yogurt with granola and figs
Yogurt, a fermented food, is a top source of gut-friendly probiotics.Getty Images

Sprinkled on granola, blended in a smoothie, or eaten as a snack, yogurt is its own special type of superfood. Typically full of protein and other essential nutrients, this fermented dairy product may be best known as a source of gut-loving probiotics. It’s also extremely versatile in the kitchen, with different varieties and a range of culinary uses, from baking to marinades to sauces.

Humans have eaten yogurt for centuries. Its nutritional perks were touted in writings as early as 6000 B.C., according to a review published in 2021 by the Northeastern Agricultural and Resource Economics Association.

The same review found that the United States produced 4.4 billion pounds of yogurt in 2018, so there’s plenty to go around. This guide will explain everything you need to know about yogurt and how it can be part of a nutritious diet.

Common Questions & Answers

What are the benefits of yogurt?
Yogurt is a protein-packed food that’s a good source of calcium, some B vitamins, magnesium, and phosphorus. It also contains probiotics, which may help with gut health.
Is yogurt good for your stomach?
Fermented foods like yogurt contain probiotics, which have been found to increase the gut’s microbial diversity, creating a more balanced microbiome. Probiotics may also improve symptoms of irritable bowel syndrome (IBS).
Is yogurt a fermented food?
Yes. Yogurt is made by heating milk and then adding bacteria to it. The bacteria convert the natural sugars in milk into lactic acid.
Is yogurt good for weight loss?
When included in a balanced diet, plain yogurt has been shown to contribute to weight loss.
What is the difference between regular and Greek yogurt?
Greek yogurt is made by straining liquid whey from regular yogurt, leaving a thicker and creamier product with concentrated protein.

What Is Yogurt Exactly?

Yogurt is milk that is combined with bacteria and fermented, usually by way of the bacterial cultures Lactobacillus bulgaricus and Streptococcus thermophilus, according to the Harvard T.H. Chan School of Public Health.

“It’s kept in a temperature-controlled, warmish environment while it ferments,” explains Stephanie Nelson, RD, a lead nutrition scientist with MyFitnessPal. “As the milk ferments into yogurt, the sugar in the milk gets broken down into lactic acid by the bacteria, which gives yogurt its tangy flavor.”

Like the milk products used to make it, yogurt can vary in the amount of fat it contains, from nonfat (0 percent) to low-fat (2 percent) to whole milk (4 percent). “Fat in dairy provides that creamy texture, much like how whipped cream is thicker than milk,” Nelson explains.

Then there’s Greek yogurt, which is the product of straining the liquid from regular yogurt. Greek yogurt can be nonfat, low-fat, or full-fat, but in general it has a thicker, creamier texture than regular yogurt. Straining also makes some of the nutrients in the yogurt more concentrated, says Nelson, which is why Greek yogurt usually contains more protein.

For those who eat dairy-free, there’s an increasingly diverse selection of plant-based yogurts on the market, most commonly made of almond, coconut, oat, soy, and cashew milk, among other nondairy milk alternatives.

What Are the Nutrition Facts for Yogurt? Calories, Carbs, Sugar, and More

Yogurt can be a great source of protein, calcium, and potassium. The U.S. Department of Agriculture (USDA) outlines the following measures in its nutrition report for 100 grams (g) (about ½ cup) of regular, plain low-fat yogurt.

  • Calories: 63
  • Total fat: 1.55 g
  • Protein: 5.25 g
  • Carbohydrates: 7.04 g
  • Dietary fiber: 0 g
  • Sugars: 7.04 g
  • Calcium: 183 milligrams (mg)
  • Iron: 0.08 mg
  • Magnesium: 17 mg
  • Phosphorus: 144 mg
  • Potassium: 234 mg
  • Zinc: 0.89 mg
  • Vitamin B6: 0.049 micrograms (mcg)
  • Vitamin B12: 0.56 mcg
  • Vitamin D: 1.2 mcg

What Are the Nutrition Facts for Greek Yogurt? Calories, Carbs, Sugar, and More

For 100 g (about ½ cup) of whole-milk-based, plain Greek yogurt, the USDA outlines the following nutrition facts.

  • Calories: 94
  • Total fat: 4.39 g
  • Protein: 8.78 g
  • Carbohydrates: 4.75 g
  • Sugars: 3.25 g
  • Calcium: 111 mg
  • Magnesium: 10.7 mg
  • Phosphorus: 126 mg
  • Potassium: 147 mg
  • Zinc: 0.47 mg
  • Vitamin B6: 0.044 mcg

Is Yogurt Good for You? A Look at Its Health Benefits

Because yogurt is so high in protein, it can support muscle strength and bone health, says Brittany Modell, RD, the owner of Brittany Modell Nutrition and Wellness in New York City. “Protein is the building block of muscles, bones, cartilage, skin, and blood,” she says, adding that it also helps you feel fuller for longer.

Yogurt can also help you meet your calcium needs for a day, says Nelson.

“Calcium is essential for vascular contraction, muscle function, nerve transmission, and cellular signaling,” adds Modell. “It’s also very important for bone health.”
Some brands of yogurt are fortified with vitamin D, a nutrient essential to skeletal development and the regulation of calcium and phosphorus, or other vitamins and minerals.

Last, but certainly not least, yogurt is beloved for its probiotic properties, which are a by-product of fermentation. When “starter” bacteria is added to milk to create it, those that survive digestion (and sometimes, those that are added post-pasteurization) are believed to boost digestive health by restoring the gut microbiome with the “good bacteria” it needs.

Think of probiotics as little Pac-Men sent to your gut to break down and “eat” bad bacteria while helping you break down and digest food, suggests Nelson. In addition to keeping your gastrointestinal system working properly, a varied and balanced assortment of these healthy bacteria appear to have wide-ranging effects on many aspects of health, from immunity to skin conditions.

“Probiotics have been shown to clear infections from the gut, resolve imbalances, have anti-inflammatory properties, and promote a healthy immune system,” says Angie Asche, RD, a nutritionist at Centr.

Can Yogurt Help With Weight Loss?

Observational studies have found that people who eat yogurt tend to have a lower body mass index (BMI), lower body weight and less weight gain, smaller waist circumference and lower body fat, according to at least one systematic review.

While further research is needed to determine whether eating yogurt is responsible for these effects, and why, the fermented dairy product has several properties that may help you maintain a healthy weight.
It is thought that the effect of probiotics on digestive health may play a role. Probiotics, like those found in yogurt, have been linked to weight loss in various ways in studies done on animals and humans. A review of such studies published in Nutrients found that probiotics may aid weight loss by balancing the gut microbiome (providing it with “good bacteria”), lowering insulin resistance, and increasing satiety.

Aside from its probiotic powers, yogurt’s high protein content makes it filling. Plus, it’s easily customizable and hard to grow bored with when you want to drop pounds. “You can play with the protein, carbohydrate, fat, fiber, and sugar content based on what yogurt you use and what you mix into it,” says Nelson. “In general, protein and fiber are super important for weight loss because they make you feel full and preserve your muscle mass when you’re losing weight.”

Of course, the yogurt included in a weight loss plan should contain little to no added sugar, says Asche, but you can sweeten it with fresh fruit and boost fiber with flaxseeds or granola.

How to Eat and Store Yogurt

Not all yogurts are created equal. Flavored yogurts can contain lots of added sugar, says Asche, which is why she recommends checking labels and opting for a plain variety. Because of its lactose, dairy yogurt naturally has some sugar. Per USDA data, a 6-ounce (oz) serving of plain low-fat yogurt contains 12 g of sugar, all of it from lactose.

According to the USDA, yogurt is good for up to two weeks in the refrigerator or up to two months in the freezer.

Both Asche and Nelson advise finishing a container within a week of opening it. “Make sure it doesn’t smell off and it hasn’t accumulated a ton of liquid,” she adds.

Recipes With Yogurt

Yogurt doesn’t have to appear in a parfait, nor is it exclusively a breakfast food. These recipes provide just a few of many alternatives.

  • This 5-Minute Healthy Strawberry Frozen Yogurt from Just a Taste combines fresh strawberries, yogurt, and honey to create a healthier, lighter version of ice cream that’s the perfect summer treat.
  • Few sauces are better than homemade tzatziki, and here, the Real Food Dietitians  throw it together with just yogurt, oil, cucumber, and some fresh herbs.
  • Make lunch healthier (and higher in protein) with Alena Menko's Greek Yogurt Tuna Salad, which gets its moisture from yogurt instead of mayonnaise.
  • This coconut-milk-yogurt-based berry smoothie from Eleat Sports Nutrition is a gut healthy way to start your day.
  • Eleat also has yogurt find its way into a healthier version of mac and cheese, with an extra-creamy sauce.

Side Effects of Yogurt

Too much of anything can have negative repercussions, and yogurt is no exception. “Depending on the brand and flavor you choose, yogurt can be very high in added sugar,” says Asche. “For example, Yoplait’s Original Strawberry has only 2 g of fat but has a whopping 19 g of sugar, with 13 g added. That’s over a tablespoon!” Saturated fats are also hidden in some brands’ recipes, adds Nelson. As we know, diets high in sugars and saturated fats elevate the risk of heart disease, diabetes, chronic inflammation, and more.

Then there’s the stomach-rumbling side effects that lactose (the sugars in milk) can have on those who are lactose-intolerant. “If you’re sensitive to dairy, try yogurt with caution and in a small amount at first,” says Nelson. “If you’re at risk for heart disease, definitely stick to the lower-fat options.”

Other Uses for Yogurt

Although yogurt’s primary purpose is to be eaten, its fermented goodness can have other convenient functions. You can use the creamy concoction as:

  • A brightening, smoothing face mask The live bacteria in yogurt naturally produce lactic acid,

    an alpha hydroxy acid commonly found in exfoliating skincare products. For that reason, research shows

    it can be an effective anti-aging and acne treatment.
  • A moisturizing hair conditioner Although research has not proven the benefits of yogurt as a hair mask, it has long been used as a home treatment in the Middle East. In one study, yogurt was the most widely used home treatment for hair among Saudi Arabian women.

  • Brass or copper polish Lactic acid eats away at any tarnish to reveal a good-as-new shine.

  • An at-home yeast infection remedy The lactobacillus bacteria in yogurt has been found to combat vaginal yeast overgrowth. A 2015 study published in the Global Journal of Health Science compared the effectiveness of antifungal vaginal cream to a mixture of yogurt and honey. The findings concluded that the two had similar effects, and that the yogurt mixture was even more effective in treating some symptoms.

    But some doctors warn against the topical use of yogurt, as it contains natural sugars that may encourage further yeast production. Always consult your primary care physician before attempting any home treatment.

Summary

When it’s not candy-coated or loaded with additives, yogurt can be a protein-boosting addition to breakfast, lunch, and dinner. Not only will it offer creaminess to any dish, its fermented nature provides essential probiotics. Plus, you can choose from a variety of types, from Greek-style to plant-based.

Editorial Sources and Fact-Checking

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