Yogurt: Nutritional Facts, You must know

Yogurt is a very popular dairy product, formed by the fermentation of milk by bacterial cultures. Commonly used bacteria used in the formation of yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria are also responsible for the high nutritional value and medicinal benefits of this dairy product. It’s unique texture and distinct tang is mainly attributed to fermentation of lactose into lactic acid, which acts on the milk protein to produce yogurt. The use of yoghurt in the cuisine culture of people has been known for over 4,500 years. In fact, the product is a staple diet for people residing in the Asian, Central European and South Eastern European zones of the world. Being exceptionally rich in nutrients like calcium, protein, riboflavin, vitamin B12 and vitamin B6, it contributes a lot in the prevention and elimination of a number of human ailments and sicknesses. For your benefit, a Food Rating Chart is provided below, which will help you know more about this exquisite dairy product. Read on and get a better idea of the high nutritional value of yogurt.

Yogurt Nutrition Facts


Total Weight of Yogurt: 100 grams( Calories 59 Kcal)

Here value of 245 gms is included

Nutrients Amount
Basic Components
Protein 8.5 g
Carbohydrates 11.4 g
Water 215 g
Ash 1.8 g
Total Calories 624 KJ
Calories From Fat 293 KJ
Calories From Carbohydrate 181 KJ
Calorie From Protein 152 KJ
Sugar 11.4 g
Glucose 11.4 g
Sucrose 11.4 g
Fructose 11.4 g
Lactose 11.4 g
Maltose 11.4 g
Galactose 11.4 g
Total Fat 8.0 g
Saturated Fat 5.1 g
Mono Fat 2.2 g
Poly Fat 0.2 g
Vitamin A 243 IU
Vitamin A

Retinol Activity Equivalent

Beta Carotene

66.2 mcg

12.3 mcg

Thiamin 0.1 mg
Riboflavin 0.3 mg
Niacin 0.2 mg
Vitamin B6 0.1 mg
Betaine 37.2 mg
Vitamin C 1.2 mg
Vitamin E (Alpha Tocopherol) 0.1 mg
Vitamin E (Beta Tocopherol) 0.1 mg
Vitamin E (Gamma Tocopherol) 0.1 mg
Vitamin E (Delta Tocopherol) 0.1 mg
Folate 17.2 mcg
Vitamin K 0.5 mcg
Pantothenic Acid 1.0 mg
Calcium 296 mg
Iron 0.1 mg
Magnesium 29.4 mg
Phosphorus 233 mg
Potassium 380 mg
Selenium 5.4 mcg
Sodium 113 mg
Zinc 1.4 mg
Saturated Fats
16:0 Palmitic 2171 mg
18:0 Stearic 777 mg
Mono Fats
18:1 Oleic 1820 mg
Poly Fats
18:2 Linoleic 159 mg
18:3 Linolenic 66.2 mg
Other Fats
Omega 3 Fatty Acids 66.2 mg
Omega 6 Fatty Acids 159 mg
Amino Acids
Alanine 363 mg
Arginine 255 mg
Aspartate 674 mg
Cystine 78.4 mg
Glutamate 1664 mg
Glycine 206 mg
Histidine 211 mg
Isoleucine 463 mg
Leucine 858 mg
Lysine 762 mg
Methionine 250 mg
Phenylalanine 463 mg
Proline 1007 mg
Serine 527 mg
Threonine 348 mg
Tryptophan 49.0 mg
Tyrosine 429 mg
Valine 703 mg


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