Read about the nutrition facts, health benefits, nutritional value and calories found in Yogurt

Yogurt Nutrition

Yogurt and other fermented dairy products have been in consumption for thousands of years, probably since the domestication of cows. The earliest evidences of this come from the Middle East, during the times of the conqueror, Genghis Khan in the 13th century. It was said that his armies sustained on yogurt as their only source of food. Asia, Russia and Eastern European countries such as Bulgaria slowly started implementing yogurt in their diets. It was only in the 20th century that its health benefits started earning recognition in Western Europe and North America via the research conducted by Dr. Elie Metchnikoff. It was seen that the lactic acid producing bacteria present in yogurt and fermented dairy products increase the longevity of people from certain cultures. Currently, yogurt is prominently used in the cuisines of Turkey, Greece, India and countries of the Middle East, Eastern Europe and Asia.


Health Benefits of Dahi (Yogurt)


  • Yogurt contains several essential minerals, which are beneficial for normal bodily functions. Its richness in calcium is necessary for maintaining bone and dental health. Regular consumption this element reduces the incidence of osteoporosis in menopausal women.

  • Being a good source of potassium and magnesium, yogurt is good for the nerves and maintains fluid balance in the body.

  • With adequate amount of essential vitamins such as B2 and B12, yogurt is significant in controlling the beauty of the eyes and skin. Besides, it is also useful in preventing symptoms of anemia. Being a good source of vitamin D and E, yogurt facilitates and monitors reproductive health.

  • For people who are lactose intolerant and cannot digest milk, yogurt is a great alternative for them in providing health benefits of dairy products. This dairy product contains active bacterial strains, which help in digestion. Further, the pro-biotic components of yogurt produced by lactic acid bacteria relieve constipation, diarrhoea, colon cancer and inflammatory bowel disease. It is also known to prevent any infection caused by the H. pylori bacteria.

  • Yogurt, if consumed regularly, has been effective in curing chronic candidal vaginitis or yeast vaginal infection in women with diabetes.

  • This dairy product can lower hunger pangs and giving a feeling of fullness. The calcium in yogurt signals fat cells to pump out less cortisol thereby making it easier to lose weight, while the amino acids aid in the fat burning process.

  • Enriched with protein, yogurt is easily digestible as compared to milk due to the fact that it can partially breakdown proteins by the fermenting bacteria.

  • The pro-biotic strains of bacteria present in yogurt greatly help in boosting the immune system and reducing cases of infections, inflammatory diseases and allergies.

  • Studies reveal that regular consumption of yogurt can drop the LDL cholesterol levels and thereby, preventing any chance of cardiovascular diseases.

  • Yogurt is used as a natural cure for bad breath and effectively reduces halitosis by up to 80%. Consuming yogurt on a regular basis lowers the risk of plaque and gingivitis.

  • Yogurt, when applied topically, can effectively cure acne and skin rashes. It also provides a beautiful glow since it reduces dark circles and closes pores. Furthermore, it is also a valuable remedy for poor hair, itchy scalp, and dandruff.


Nutritional Value & Calories In Yogurt 

Amount: 1 cup

Weight: 245 g

Basic Components

8.5 g


215 g


1.8 g


31.9 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

11 g



Fats & Fatty Acids

Total Fat

8 g

Saturated Fat

5.1 g

Monounsaturated Fat

2.2 g

Polyunsaturated Fat

225 mg

Omega-3 Fatty Acids

66 mg

Omega-6 Fatty Acids

159 mg


Vitamin A

243 IU

Vitamin C

1.2 mg

Vitamin E

147 mcg

Vitamin K

0.49 mcg


71 mcg


348 mcg


184 mcg

Vitamin B6

78 mcg


17 mcg

Vitamin B12

0.91 mcg

Pantothenic Acid

0.95 mg


37.2 mg


296 mg


123 mcg


29 mg


233 mg


380 mg


113 mg


1.4 mg


22 mcg


9.8 mcg


5.4 mcg


29 mcg


How many calories in yogurt (per 100 gm)

Yogurt has about 61 calories per 100 gm of weight.

How to Buy Yogurt


  • Some manufacturers pasteurize the yogurt in order to kill any harmful bacteria. But this procedure also kills the beneficial lactic acid bacteria thereby substantially reducing its health benefits. Thus, while purchasing yogurt, look for packages that feature ‘live active cultures’ or ‘living yogurt cultures’ on the label.

  • Do not forget to check the expiry date on the container, which makes sure that the yogurt is still fresh. It is recommended not to buy any dairy product that contains artificial colouring, flavours or sweeteners. For example, fruit yogurt can be a delicious treat but it contains excessive amounts of sugar.

  • Always buy yogurt made from organic milk.


Yogurt Storage Tips

  • Always store yogurt in its original container and in the refrigerator.

  • When unopened, yogurt can remain fresh for almost a week.

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