Search Encyclopedia Protein (g) 12.86 Total lipid (fat) (g) 3.8 Carbohydrate, by difference (g) 17.25 Energy (kcal) 154.35 Sugars, total (g) 17.25 Fiber, total dietary (g) 0 Calcium, Ca (mg) 448.35 Iron, Fe (mg) 0.2 Magnesium, Mg (mg) 41.65 Phosphorus, P (mg) 352.8 Potassium, K (mg) 573.3 Sodium, Na (mg) 171.5 Zinc, Zn (mg) 2.18 Copper, Cu (mg) 0.03 Manganese, Mn (mg) 0.01 Selenium, Se (mcg) 8.09 Vitamin A, IU (IU) 124.95 Retinol (mcg) 34.3 Carotene, beta (mcg) 4.9 Carotene, alpha (mcg) 0 Vitamin E (alpha-tocopherol) (mg) 0.07 Cryptoxanthin, beta (mcg) 0 Lycopene (mcg) 0 Lutein + zeaxanthin (mcg) 0 Vitamin C, total ascorbic acid (mg) 1.96 Thiamin (mg) 0.11 Riboflavin (mg) 0.52 Niacin (mg) 0.28 Pantothenic acid (mg) 1.45 Vitamin B-6 (mg) 0.12 Folate, total (mcg) 26.95 Vitamin B-12 (mcg) 1.37 Vitamin K (phylloquinone) (mcg) 0.49 Folic acid (mcg) 0 Folate, DFE (mcg_DFE) 26.95 Cholesterol (mg) 14.7 Fatty acids, total saturated (g) 2.45 Fatty acids, total monounsaturated (g) 1.04 Fatty acids, total polyunsaturated (g) 0.11 If you're a healthy eater, you probably have yogurt in your refrigerator. The dairy food provides nutritional benefits especially for people who are looking to boost gastrointestinal health, trying to lose weight or improve their health. But some brands of yogurt can be high in sugar, fat, and calories depending on the type that you buy. Compare yogurt nutrition and yogurt calories to choose the right product for your diet. Yogurt Nutrition FactsThe following nutrition information is provided by the USDA for 1 cup (8 ounces or 235g) of plain whole milk yogurt.
CarbsA single cup of plain whole milk yogurt contains approximately 11.4 grams of carbohydrates. Of course, the carbohydrate count will vary depending on the type of milk and flavor used in a yogurt, but largely the carbohydrate makeup comes from the natural sugars found in yogurt. FatsIn one serving of plain whole milk yogurt, you can expect about 8 grams of fats. Swap to a low-fat yogurt or a skim milk-based yogurt for a lower fat count. ProteinAlongside other dairy-based foods, yogurt is a good source of protein. One cup brings 8.5 grams of protein. Vitamins and MineralsPlain yogurt is an excellent source of calcium and is high in phosphorus and riboflavin. But it also provides more naturally-occurring sugar (from lactose) and saturated fat than most people would expect to find in a "healthy" food. CaloriesThere are approximately 149 calories in one cup of plain whole milk yogurt. Of course, the calorie count will ultimately differ if the yogurt has additional fruit or toppings, or is made from a different milk. If you are buying yogurt to include in your healthy diet, always remember to check the Nutrition Facts label and ingredients list. Some yogurt products contain just a few ingredients like milk and fruit, but others may contain quite a bit of added sugar, corn syrup, and other ingredients like corn starch or gelatin that increase the calorie count. And if you are comparing the calorie count of yogurt, be sure that the containers you are evaluating are the same size. Some yogurt products are lower in calories simply because the package is smaller. Here's how some of the popular brands of plain yogurt stack up per serving.
Health BenefitsHelps You Feel SatiatedFoods that contain protein promote "satiety" or fullness. So if you eat yogurt for breakfast or lunch, you may not be as likely to get hunger cravings shortly after your meal. Aids in Building MuscleThe protein in traditional or Greek yogurt can also help your body to build and maintain muscle. Recent studies have shown that Greek yogurt can help in boosting strength and muscle, as well as improving body composition when consumed post-exercise. Improves Bone StrengthYogurt is also a good way to boost your calcium intake, especially if you are a non-milk drinker. Calcium helps to lower blood pressure, lower cholesterol, and famously, helps maintain strong bones. The National Institutes of Health recommends adults consume at least 1,000mg calcium per day. May Aid in Weight LossLastly, consumers often buy yogurt in single serving cups, which makes eating the right portion size easy. For that reason, yogurt cups are popular with people who are trying to reach or maintain a healthy weight. Low-fat and non-fat yogurt is likely to have fewer calories, but there is also some evidence that full fat dairy can also be included in a successful weight loss program. Boosts Gut HealthThanks to its probiotic properties, yogurt has long been recognized as a gut-friendly food. Studies have confirmed that adding dairy yogurt to your diet can help reduce fat and support your gut microbiome, which is critical in a healthy gut and digestive system. However, it's important to note that probiotics differ by brand. While more research is needed on the role of probiotics on health, some yogurt brands like Activia advertise probiotics in their products. Not all yogurt has probiotics, so if you're looking to get probiotics from yogurt be sure to read the nutrition label and ingredient list to make sure that it contains "live active cultures." Finally, remember that there are multiple strains of bacteria that can be added, so not each brand will have the same kind. Allergies If you are lactose intolerant, it's best to avoid yogurt. Depending on the variety — as well as the milk — you may experience a reaction to the yogurt, which can present bloating, indigestion, vomiting, or
diarrhea symptoms. VarietiesPlain yogurt is simply yogurt that contains no added fruit, flavoring, or added sugars. However, you can find many different varieties of yogurt — from low-fat to full-fat — and made from different milks. In recent years, manufacturers have produced cashew milk yogurt, almond milk yogurt, and even skyr (or Icelandic yogurt). Greek yogurt is another popular option for healthy eaters. Greek yogurt is thicker and less sweet than traditional yogurt. The product is strained to remove much of the sugar, lactose and liquid whey. As a result, some brands of Greek yogurt have less sugar and more protein than traditional versions of yogurt. So how does Greek yogurt nutrition compare to traditional yogurt? Greek yogurt calories are usually about the same. Fage Total 2% Plain Yogurt provides 150 calories, 4 grams of fat and 20 grams of protein. It also provides eight grams of sugar. When It’s BestYogurt is available year-round at grocery stores, so you'll be able to select your favorite variety at any time of year. Storage and Food SafetyWhen you store yogurt at home, keep it refrigerated and tightly sealed. Yogurt can be frozen, but it may separate and have a different texture when it is thawed. How to PrepareYogurt is a great snack all by itself. But you can also add toppings or other ingredients to make it a meal. Try any of these ideas.
How many calories are in 1 cup of whole fat Greek yogurt?Plain, whole fat. How many calories are in a cup of low fat Greek yogurt?There are 186 calories in 1 cup of Low Fat Greek Yogurt. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
How many carbs are in 1 cup of plain Greek yogurt?Greek Yogurt Plain Nonfat (1 cup) contains 10g total carbs, 9g net carbs, 0g fat, 23g protein, and 130 calories.
How many calories are in a cup of homemade Greek yogurt?Nutrition Facts
Per Serving: 184 calories; protein 18.3g; carbohydrates 26.7g; sugars 26.7g; fat 0.4g; saturated fat 0.3g; cholesterol 10.4mg; vitamin a iu 75.6IU; vitamin c 0.3mg; folate 28.2mcg; calcium 658.7mg; iron 0.2mg; magnesium 59.7mg; potassium 842.5mg; sodium 229.4mg; thiamin 0.2mg.
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