Food guide

Yogurt

Plain set yogurt (dahi): an everyday cultured milk, milder and cheaper than strained Greek yogurt.

DairyFermented

Placeholder image for Yogurt, a dairy food

Nutrition per 100 g

Standardised to 100 g of yogurt for fair comparison. Typical serving: 150 g plain whole-milk — 92 kcal per 150 g serving.

Nutrition information for Yogurt
Nutrient	Per 100 g	Per serving (150 g)	Per 100 kcal
Energy	61 kcal	92 kcal	100 kcal
Protein	3.5 g	5.2 g	5.7 g
Carbohydrate	4.7 g	7 g	7.6 g
Fat	3.3 g	4.9 g	5.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of yogurt, with a typical serving and FDA Daily Value for adults.

Micronutrients for Yogurt
Nutrient	Per 100 g	Per serving (150 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	13.2 mg	19.8 mg	15%
Vitamin D	1.3 µg	2 µg	7%
Minerals
Calcium	132 mg	198 mg	10%
Sodium	13 mg	19.5 mg	<1%

Source: USDA FoodData Central — SILK Plain soy yogurt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat yogurt?

Live cultures in unsweetened pots.
A practical dairy staple across South Asia, the Middle East and Europe.

How to include it

Eat plain with fruit, or whisk into raita and marinades.
Use in place of cream in curries and soups.

Things to consider

Flavoured pots often contain several teaspoons of added sugar.
Not suitable for cow's milk protein allergy.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.