What does fact checked mean?
At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
Benefits of Eating Yogurt Daily
Whether eaten as a meal or a snack, yogurt offers you a wealth of nutritional benefits. It’s also a versatile food that you can eat with different fruits and chopped nuts; use to make dressings for salad, poultry or fish; enjoy in a dessert parfait; or incorporate into protein shakes and smoothies. Just make sure you choose plain yogurt – either Greek or regular style – and steer clear of flavored varieties with added calories and sugar.
Protein and Calcium
An individual-sized container of plain Greek nonfat yogurt contains 17 grams of protein in 100 calories – fulfilling 30 percent of a man’s daily needs and 37 percent of a woman’s 1. Eight ounces of regular-style plain, low-fat yogurt gives you 12 grams in 143 calories. Your body needs protein to build and repair muscles and tissues. Yogurt is also an excellent source of the mineral calcium, needed for strong bones and teeth. A container of plain low-fat yogurt, for example, supplies 418 milligrams of calcium, or almost 42 percent of the daily requirements for adults under 50.
- An individual-sized container of plain Greek nonfat yogurt contains 17 grams of protein in 100 calories – fulfilling 30 percent of a man’s daily needs and 37 percent of a woman’s 1.
Probiotic Potential
Can Eating Yogurt Three Times a Day Help With Weight Loss?
Learn More
Many varieties of yogurt are good sources of probiotics, the friendly bacteria that promote strong digestive health and immune status. Because commercial yogurts are heat-treated, however, they may lose these cultures in processing. Be sure to look for brands that bear the statement “live and active cultures” on the label.
Related Articles
References
- USDA National Nutrient Database: Yogurt, Greek, Plain, Nonfat
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- USDA National Nutrient Database: Yogurt, Plain, Lowfat
- Office of Dietary Supplements: Calcium
- Dr. Oz: Fact Sheet: Probiotics
- Fernandez MA, Marette A. Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties. Adv Nutr. 2017;8(1):155S-164S. doi:10.3945/an.115.011114
- U.S. Department of Agriculture. FoodData Central. Yogurt, plain, whole milk.
- Astrup A, Geiker NRW, Magkos F. Effects of full-fat and fermented dairy products on cardiometabolic disease: Food is more than the sum of its parts. Adv Nutr. 2019;10(5):924S-930S. doi:10.1093/advances/nmz069
- Westerterp-plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105-12. doi:10.1017/S0007114512002589
- U.S. Department of Agriculture. FoodData Central. Yogurt, Greek, plain, low fat.
Writer Bio
Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. She is Board Certified in holistic nutrition and a Certified Food and Spirit Practitioner, and has written extensively on nutrition for various websites.