Source: USDA FoodData Central · Plain, Whole Milk · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Calcium | 121mg | 12% | |
| Vitamin B12 | 0.37µg | 15% | |
| Phosphorus | 94mg | 8% | |
| Riboflavin (B2) | 0.14mg | 11% | |
| Potassium | 155mg | 3% | |
| Vitamin A | 27µg | 3% | |
| Magnesium | 12mg | 3% | |
| Zinc | 0.59mg | 5% | |
| Iodine | ~38µg | 25% | |
| Folate (B9) | 7µg | 2% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Whole milk yogurt: 61 kcal/100g. Low-fat: 56 kcal. Non-fat: 38 kcal. Flavoured yogurts: 90-120 kcal/100g (added sugar). Greek yogurt is strained yogurt — more protein, fewer carbs.
A meta-analysis of 14 prospective cohort studies (covering 459,000 participants) found that yogurt consumption was associated with a 14% lower risk of type 2 diabetes. This is one of the strongest dietary associations for diabetes prevention. Proposed mechanisms include probiotic effects on insulin sensitivity, calcium and vitamin D roles in glucose metabolism, and unique dairy fatty acids (trans-palmitoleic acid) that may support blood sugar management.
Regular yogurt consumption provides billions of live bacteria per serving. Clinical evidence shows yogurt probiotics reduce the duration and severity of diarrhoea (including antibiotic-associated diarrhoea), reduce H. pylori infection, reduce IBS symptoms, and reduce upper respiratory infections. A meta-analysis of 25 trials found probiotic yogurt reduced cold and flu duration by 1.9 days.
A cup of yogurt provides 13% of the daily calcium requirement in a highly bioavailable form. Casein phosphopeptides in dairy protein enhance calcium absorption. Unlike calcium supplements, yogurt also provides phosphorus, magnesium, and vitamin K — all necessary for incorporating calcium into bone matrix. The combination is more effective than calcium alone.
Yogurt's combination of protein, fat, and live cultures makes it uniquely satisfying. Research suggests yogurt as a snack reduces subsequent meal size by 100-150 calories compared to equal-calorie solid snacks. The fermentation process creates bioactive peptides that directly influence gut hormone production (GLP-1, PYY) — the same hormones that signal fullness to the brain.
Nutrition values from USDA FoodData Central. Not medical advice.