Yoghurt has a creamy texture, contains probiotics and is a source of calcium, protein and other nutrients.
It is the perfect snack for athletes and children because of its high protein and nutrient content.
Health Benefits of Yogurt:
- Probiotics: Yogurt contains probiotics, beneficial bacteria that support gut health and digestion.
- High-Quality Protein: It is a rich source of protein, which is crucial for muscle development and overall well-being.
- Calcium: Yogurt provides calcium for strong bones and teeth.
- Vitamins and Minerals: Vitamins like B12 and minerals like phosphorus and magnesium for overall health.
- Protein and Weight Management: The protein and probiotics in yoghurt can help with satiety and weight management.
- Versatile Ingredient: Yogurt serves as a versatile ingredient in both sweet and savoury dishes.
Nutrient Content per 100g of Plain Yogurt (Low-Fat):
- Calories: Approximately 61-63 calories
- Protein: Approximately 3.5-3.8 grams
- Carbohydrates: Approximately 4.7-4.8 grams
- Sugars: Approximately 4.7-4.8 grams
- Fat: Approximately 3.3-3.4 grams
- Saturated Fat: Approximately 2.1-2.2 grams
- Cholesterol: Approximately 10-13 milligrams
- Calcium: Approximately 121-124 milligrams
- Phosphorus: Approximately 93-96 milligrams
- Potassium: Approximately 155-158 milligrams
- Vitamin B2 (Riboflavin): Approximately 0.18-0.19 milligrams
- Vitamin B12: Approximately 0.4-0.5 micrograms
- Vitamin D: Varies (added to some yoghurt products)
- Probiotics: Varies depending on the type of yoghurt and fermentation process
Ways to Enjoy Yogurt:
- Yoghurt Parfait: Layer yoghurt with granola, fresh fruit, or walnuts and honey.
- Smoothie: Blend yoghurt with fruits and berries and make a delicious smoothie.
- Yoghurt Bowl: Top a bowl of yoghurt with nuts, seeds, and your favourite toppings.
- Tzatziki: Create this savoury dip or sauce with yoghurt, herbs, garlic, and spices.
- Marinade: Use yoghurt as a marinade for chicken, meat, or tofu to tenderize and infuse flavour.
- Frozen Yogurt: Make a homemade frozen yoghurt dessert with yoghurt, walnuts and honey.
- Yoghurt Dressing: Create a creamy and tangy salad dressing with yoghurt, lemon juice, and herbs.
- Yoghurt and Berry Popsicles: Mix yoghurt with berries and freeze for a refreshing summer treat.
Nutritionist Tips
Pick the yoghurt with the lowest sugar content, and highest protein content and add healthy toppings for flavour instead of buying flavoured yoghurt. After a while, you might even prefer it to sweetened yoghurt.