Yogurt is a popular dairy product made by fermenting milk in a bacterial yogurt culture. The bacteria ferment lactose (a natural sugar in milk) and produce lactic acid. This causes the proteins in milk to curdle and results in the tangy yogurt taste and texture. Yogurt can be made from different types of milk.
Yogurt provides calcium and protein and may enhance healthy probiotic gut bacteria. Many health benefits—including for irritable bowel syndrome (IBS) and osteoporosis (decreased bone density and mass)—depend on the type of yogurt.
This article covers yogurt's health and nutritional benefits and who should avoid it.
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Yogurt Nutrition
Yogurt nutrition varies widely depending on the type. Yogurt made from skim milk is considered fat free. Yogurt made from whole milk is full fat.
One cup of plain, low-fat yogurt contains:
- Calories: 154
- Fat: 3.8 grams (g)
- Protein: 12.9 g
- Total sugars: 17.2 g
- Calcium: 448 milligrams (mg)
- Magnesium: 41.6 mg
- Phosphorus: 353 mg
- Potassium: 573 mg
- Sodium: 172 mg
- Folate: 27 micrograms (mcg)
- Vitamin B12: 1.37 mcg
Yogurt Types
The different types of yogurt are made from different types of milk. They may also vary in how they are prepared.
Low Fat or Nonfat
Low-fat and nonfat yogurt are made from 2% (low-fat) and skim (nonfat) milk, respectively. Adding bacterial culture to milk thickens the mixture and adds a tangy taste. Most types of low-fat or nonfat yogurt have a smooth, creamy texture.
Kefir
Kefir is a fermented yogurt drink with a thinner texture than traditional yogurt. It has a longer fermentation process, with grains blended into it. It has a tart taste and may feel a bit bubbly.
Greek Yogurt
Greek yogurt is strained to remove liquid and whey (a type of protein found in dairy). It has a thicker consistency than other types of yogurt. It is also richer in protein and has a more tangy taste. One serving of Greek yogurt contains 20 g of protein.
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Skyr
Skyr is an Icelandic yogurt that is thicker than Greek yogurt and has a tangy taste. Skyr is strained more than Greek yogurt, which makes it so thick.
Frozen Yogurt
Frozen yogurt is a traditional yogurt that has been frozen. It can be enjoyed like ice cream. Some brands may add extra sugar since frozen yogurt is a bit tangier than ice cream.
Nondairy Yogurt
Nondairy yogurt is made from a plant source such as almonds, coconut cream, oats, cashews, or soy. Like dairy yogurt, these nondairy options are made from bacterial cultures. Many varieties have a large amount of added sugar, so check the nutritional information before choosing one.
How to Choose a Healthy Yogurt for You
Not all yogurt brands are created equal. When shopping for yogurt, consider avoiding ones with artificial sweeteners. Plain yogurt does not have added flavor or sugar. Add a mix of berries, dried fruits, nuts, or seeds to give your plain yogurt more flavor.
Benefits of Yogurt
Yogurt has several possible health benefits. It contains vitamins and minerals like calcium, phosphorus, potassium, and folate. It's also rich in protein, which keeps you full and supports your metabolism. Eating yogurt helps the body to feel more full throughout the day.
Digestive Health
Yogurt is known for its digestive health benefits because of the bacterial cultures it contains. Many types of yogurt have probiotics, beneficial bacteria that improve gut health.
People with irritable bowel syndrome may experience improved symptoms when they eat yogurt regularly. The probiotics in yogurt may also relieve symptoms of chronic diarrhea or constipation.
Osteoporosis and Bone Health
Yogurt is rich in calcium, essential for healthy bones and teeth. Eating foods high in calcium is important to strengthen your bones and reduce the risk of osteoporosis.
Yogurt does not naturally contain vitamin D but may be fortified with it. Vitamin D helps the body absorb calcium. It also improves immune health and reduces the risk of heart disease.
Blood Pressure
Eating yogurt regularly may improve heart health and lower blood pressure. Most types of yogurt contain B vitamins like vitamin B12 (cobalamin) and vitamin B2 (riboflavin) that protect against heart disease and lower the risk of neural tube congenital disabilities.
Yogurt also contains phosphorus, magnesium, and potassium. These minerals help to regulate blood pressure and metabolism.
Immune Health
Yogurt contains probiotics that may strengthen the immune system by reducing inflammation. Chronic inflammation is linked to several health conditions and infections.
A Word From Verywell
To start eating more yogurt, add some to a smoothie for a protein-packed breakfast or top Greek yogurt with fresh berries and granola for a parfait. Plain yogurt is also a healthy swap for mayo and heavy cream in dips, soups, and sauce recipes.
— ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
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Who Should Avoid Yogurt?
Yogurt has several potential health benefits, but it isn’t for everyone. You may need to avoid yogurt if you have a chronic health condition that causes issues with dairy.
Lactose Intolerance
People with lactose intolerance cannot consume many types of dairy. This condition occurs when the body doesn't produce enough lactase, an enzyme that breaks down the lactose in milk and yogurt. People who are lactose intolerant may experience digestive problems like abdominal pain and diarrhea.
Additionally, yogurt with live probiotic strains tends to contain less lactose than other dairy products. This is because the probiotic bacteria break down some of the lactose during the fermentation process. For this reason, some individuals with lactose intolerance find that they can tolerate yogurt in moderation.
Milk Allergy
People with a milk allergy are allergic to casein or whey, the proteins found in milk. Yogurt contains these proteins as well. Dairy may cause a serious allergic reaction such as hives, swelling, and trouble breathing (anaphylaxis). People with a milk allergy cannot safely eat yogurt.
What Is a Yogurt Allergy?
Added Sugar
Many types and brands of yogurt contain added sugar. This is especially true for some of the low-fat varieties. Consuming excess sugar has been linked to a higher risk of chronic health problems like diabetes and obesity.
If you have a chronic condition that is affected by sugar, such as diabetes, you may need to limit your yogurt intake.
Summary
Yogurt is a dairy product made by fermenting milk in a bacterial culture. The bacteria, known as a yogurt culture, ferments the natural sugar lactose, which produces the creamy, tangy texture and flavor of yogurt.
Popular types of yogurt include nonfat, low-fat, Greek, kefir, and nondairy yogurt. Yogurt has several potential health benefits, including improved digestive, heart, and immune health. If you have a milk allergy, yogurt is not safe for you. People with lactose intolerance may not be able to enjoy yogurt.
