Yogurt

How Many Calories in Yogurt? Nutrition Facts and Benefits

Yogurt is a fermented dairy food made by culturing milk with beneficial bacteria. With roots tracing back thousands of years across Central Asia and the Middle East, it’s now enjoyed worldwide for its creamy texture and tangy flavor. Plain yogurt can be eaten on its own, paired with fruit and nuts, or used in savory sauces and marinades. Values below refer to plain, unsweetened yogurt; actual nutrition may vary by brand, fat level, and straining (e.g., Greek yogurt).

Calories and Nutrition (Average, plain, unsweetened)

Health Benefits of Yogurt

• Rich in calcium, high-quality protein, vitamin B12, riboflavin, phosphorus, and potassium.
• Live and active cultures (probiotics) can support a healthy gut microbiome and digestion.
• May help some people digest lactose more comfortably compared with other dairy.
• Supports bone health thanks to calcium and, if fortified, vitamin D.
• Protein helps promote fullness and supports muscle repair and maintenance.
• Versatile base for balanced meals and snacks, from breakfast bowls to savory dips.

Yogurt Consumption Tips

• Choose plain, unsweetened yogurt; add fresh fruit or a drizzle of honey if needed to limit added sugar.
• Look for “live and active cultures” on the label for probiotic benefits.
• Select a style that fits your goals: Greek/skyr for higher protein; low-fat or whole-milk for preferred texture and satiety.
• Pair with fiber-rich toppings (berries, chia seeds, oats) and healthy fats (nuts, seeds) for a balanced snack.
• Use as a lighter substitute for sour cream or mayo in dips, dressings, and marinades.
• If lactose-sensitive, try lactose-free yogurt or varieties with added lactase; introduce gradually.
• Refrigerate promptly and consume within 3–5 days after opening for best quality.