Is yogurt good for you? Nutritional facts and health benefits

Is yogurt good for you? In this article, we analyze this popular food to find out the benefits it offers.

Yogurt is a type of probiotic-rich food that's derived from milk. It's usually consumed with oatmeal, fruits, nuts and other food items. Yogurt is loved by many as a breakfast food, and there are various types of yogurt available.

Beneficial probiotic bacteria like Lactobacillus and Bifidobacteria are responsible for the fermentation of milk into yogurt. However, different types of yogurt can contain different types of bacteria.

Yogurt can help reduce gut issues, including IBS (irritable bowel syndrome) and ulcerative colitis. Yogurt is also safe for lactose-intolerant individuals. So what makes yogurt good for you? Let's find out.

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Why is yogurt good for you?

Health benefits that make yogurt good for you (Image via Unsplash/Daniel Cabriles)

While talking about yogurt, we must remember that plain yogurt and Greek yogurt are different when it comes to nutritional information. They differ in taste and texture as well.

A serving of 200 grams of low-fat unsweetened Greek yogurt contains:

• Calories: 146 kcal
• Protein: 20 grams
• Fat: 3.8 grams
• Carbs: 7.8 grams
• Vitamin B12: 43% of the Daily Value (DV)
• Riboflavin (B2): 35% of the DV
• Pantothenic acid (B5): 19% of the DV
• Vitamin A: 20% of the DV
• Calcium: 18% of the DV
• Phosphorus: 22% of the DV
• Potassium: 6% of the DV
• Zinc: 11% of the DV
• Selenium: 45% of the DV

Now, if we analyze the nutritional profile of plain yogurt, a cup of plain yogurt provides:

• Calories: 149 kcal
• Fat: 8 grams
• Sodium: 113 mg
• Carbohydrates: 11.4 grams
• Fiber: 0 gram
• Sugars: 11.4 grams
• Protein: 8.5 grams
• Phosphorus: 233 mg
• Calcium: 296 mg
• Riboflavin: 0.34 mg

From this table, we can see that Greek yogurt has a somewhat similar nutritional profile to plain yogurt. It's also lower in carb and fat content and is among the high-protein snacks that can help you lose weight. All these nutritional benefits make yogurt good for you.

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Health benefits of having yogurt

The evidence-based health benefits that make yogurt good for you are listed below:

1) Source of protein

Yogurt is a rich source of highly bioavailable milk protein. The amino acids present in milk are absorbed efficiently in the body, as it contains all the amino acids required to build tissues and molecules. The bioavailability of milk protein makes yogurt good for you.

Protein is essential for immune function, tissue repair, muscle gain and fat loss. High-protein foods can help in weight loss, as they reduce unnecessary cravings and make you consume fewer carbs. Protein also boosts metabolism, promoting fat loss.

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2) Bone health

Bone mineral density depends on calcium, phosphorus, zinc and magnesium. As we age, the bones become weaker and more porous, leading to osteoporosis and osteoarthritis. Its impressive calcium content makes yogurt good for you.

A 12-week study published in the journal Applied Physiology, Nutrition and Metabolism has strongly associated the consumption of Greek yogurt (also applicable for plain yogurt) with increased bone density in young, adult men.

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3) Improves gut health

Yogurt is among the probiotic-rich foods to add to your diet. They primarily contain Lactobacillus and Bifidobacteria. Some variants contain other beneficial bacteria too.

Probiotic bacteria improve food digestion and enhance absorption of essential nutrients in the intestine. They also reduce risk of colon and rectal cancer. Regular consumption of yogurt can help with constipation relief too. These aspects make yogurt good for you.

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Is yogurt good for weight loss?

The low-carb profile makes yogurt good for you. (Image via Unsplash/Sara Cervera)

This yogurt may also boost metabolism and suppress unnecessary hunger and cravings. That may prevent the consumption of extra calories, aiding indirectly in weight loss.

Unsweetened yogurt is low-carb and is allowed on a keto diet. Unsweetened yogurts do not cause a spike in blood sugar and insulin level. That also helps with fat loss through the action of the glucagon hormone. These fat-burning and metabolism-boosting properties make yogurt good for you.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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