Calories and Nutritional Values Of Yogurt

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Yogurt is a dairy product. It was already consumed in the sixth century BC and was made from sheep’s milk by the Thracians (that is the indigenous population of the Balkans). It was already known in the 16th century that the lactic acid bacteria contained in yogurt have a beneficial effect on the intestinal flora. Like the milk, the yogurt is available in different fat levels. Therefore, the calorie information and the contents of the nutrients must be distinguished according to the fat content of the yogurt.

In addition, yogurt is divided into natural yogurt and fruit yogurt. The yogurt with the highest fat content is the cream yogurt or cream yogurt. He has a fat content of at least 10 percent. A yogurt equivalent to the fat content of whole milk contains 3.5 percent fat. The low-fat yogurt must have only 1.5 to 1.8 percent fat and the yogurt from skimmed milk, which is also referred to like skim milk yogurt, has only a maximum fat content of 0.5 percent.

Natural yogurt: calories and nutritional values

We differentiate between 4 different natural yogurts, from cream yogurt to natural yogurt with 3.5% fat and low-fat yogurt with 1.5% fat to lean yogurt. Below are the calories and nutritional values of each natural yogurt.

100 grams of cream yogurt :

  • 486 kJ / 116 kcal
  • 3 grams of protein
  • 8 grams of fat
  • 9 grams of carbohydrates

100 grams of natural yogurt 3.5% fat :

  • 275 kJ / 66 kcal
  • 3 grams of protein
  • 4 grams of fat
  • 4 grams of carbohydrates

100 grams of low-fat yogurt :

  • 193 kJ / 46 kcal
  • 3 grams of protein
  • 2 grams of fat
  • 4 grams of carbohydrates

100 grams of lean yogurt :

  • 159 kJ / 38 kcal
  • 4 grams of protein
  • 1 gram of fat
  • 4 grams of carbohydrates

Nutritional-Values-of-fruit-yogurt

Fruit yogurt: calories and nutritional values

In contrast to natural yogurt, fruit yogurt contains additives such as fruits and sugar. Also, the fruit yogurt is available in the 4 different fat levels. Here are the calories and nutritional values of 100 grams of fruit yogurt :

100 grams of creamy fruit yogurt:

  • 601 kJ / 144 kcal
  • 3 grams of protein
  • 9 grams of fat
  • 13 grams of carbohydrates
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100 grams of fruit yogurt 3.5% fat :

  • 414 kJ / 99 kcal
  • 3 grams of protein
  • 3 grams of fat
  • 14 grams of carbohydrates

100 grams of low-fat fruit yogurt:

  • 346 kJ / 83 kcal
  • 3 grams of protein
  • 1 gram of fat
  • 14 grams of carbohydrates

100 grams of lean fruit yogurt :

  • 317 kJ / 76 kcal
  • 4 grams of protein
  • 1 gram of fat
  • 14 grams of carbohydrates

Nutritional-Values-of-greek-yogurt

Greek yogurt: calories and nutritional values

In contrast to our German natural yogurt, Greek yogurt has a higher protein content. The fat content of Greek yogurt is usually still above our cream yogurt. Here are the calories and nutritional values of 100 grams of Greek yogurt:

  • 557 kJ / 133 kcal
  • 8 grams of protein
  • 10 grams of fat
  • 3 grams of carbohydrates

More yogurt products: calories and nutritional values

In the refrigerated shelves, we find besides the already mentioned many more yogurt products. Here is a calorie chart for some more yogurt products :

 

Amount

Calories E (g) F (g)

KH (g)

Yogurt drink

100 g

310 kJ / 73 kcal 3 1

14

lactose-free fruit yogurt

100 g

409 kJ / 97 kcal 3 3

15

lactose-free yogurt 3.8%

100 g

312 kJ / 75 kcal 4 4

6

probiotic yogurt

100 g

401 kJ / 95 kcal 4 2

12

probiotic yogurt drink

100 g

304 kJ / 72 kcal 3 2

11

Soy fruit yogurt substitute

100 g

351 kJ / 84 kcal 3 2

13

Soy yogurt substitute

100 g

218 kJ / 52 kcal 4 3

3

 

Difference Natural yogurt – yogurt

Natural yogurt means that the yogurt was made only from cream or milk and lactobacilli. Additives such as sugar, fruits, fruit juice, chocolate, coffee or vanilla are not included in natural yogurt. The natural yogurt tastes slightly sour and can be obtained in the known four fat levels. If a milk product is not referred to as natural yogurt but as yogurt, it is a milk mix product. The natural yogurt was added with additives. Mostly these are fruits, fruit juices or flavors.

Fruit yogurt is divided into fruit yogurt and yogurt with fruit. If the yogurt bears this name, the fruit content must be at least six percent. If the yogurt is called “yogurt with fruit preparation”, the fruit content is at least 3.5 percent. If yogurt contains less than 3.5 percent fruit, it is called “fruit flavored yogurt”.

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In addition to the yogurt for spooning, there is the drinking yogurt, which is also available in different flavors. A distinction is made between drinking yogurt, which uses less dry matter and thereby keeps the yogurt more fluid from the start, and yogurt drinks. As a yogurt drink, for example, the Turkish Ayran is called. Here, too, solid yogurt is used as the basis, but water and salt are added during production.

Is yogurt healthy?

Like milk, yogurt, which is a milk product, after all, has many healthy ingredients. It is considered an important source of protein. Yogurt provides the body with vitamins and minerals such as potassium, calcium magnesium and iodine. Therefore, it is good for bone formation and has a positive effect on nerve and muscle function. The iodine is needed for the functioning of the thyroid gland.

The lactic acid bacteria, which make yogurt a sour milk product that turns the milk into yogurt, help build a healthy intestinal flora. It is distinguished between right- and left-turning lactic acid bacteria. If yogurt contains only the more digestible L + (right-handed) lactic acid, this is noted separately on the package.

Left-turning lactic acid (L-) is poorly digested and is not suitable for infants or bowel patients, whereas yogurts with L + lactic acid are often recommended as an aid to recovery in intestinal diseases. Natural yogurts that have not been heat treated may even contain live lactic acid bacteria. The living organisms are particularly helpful to positively affect an attacked intestinal flora.

Incidentally, the lactic acid bacteria convert the milk sugar (lactose) contained in the milk into lactic acid, so that yogurts in small quantities can also be consumed by people with lactose intolerance.

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