scored 85/100
Yogurt is a fermented dairy product rich in protein and probiotics that supports digestive health and bone density through live cultures and bioavailable calcium.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Yogurt originated in the Fertile Crescent and has been a dietary staple across Caucasian, Middle Eastern, and South Asian cultures for millennia. Its unique nutritional profile combines high-quality protein (10.3g per 100g), essential minerals like calcium and phosphorus critical for bone health, and live probiotic cultures that ferment lactose into lactic acid. Unlike milk, yogurt's fermentation process increases bioavailability of nutrients and reduces lactose content, making it more digestible for many individuals. The probiotics (primarily Lactobacillus bulgaricus and Streptococcus thermophilus) and post-biotics produced during fermentation support gut microbiota composition and intestinal barrier function—mechanisms increasingly recognized as foundational for healthy aging. Yogurt provides choline (15.1mg), supporting cognitive function and methylation pathways. Plain, unsweetened yogurt—particularly Greek varieties with concentrated protein—offers superior longevity benefits compared to flavored versions. Regular consumption associates with improved metabolic markers, reduced inflammation, and enhanced calcium absorption efficiency, making yogurt a cornerstone food for bone health and metabolic resilience across the lifespan.
Calcium, phosphorus, and protein provide structural building blocks for bone; vitamin K-producing probiotics enhance osteocalcin carboxylation for bone mineralization
Live cultures produce short-chain fatty acids (butyrate) that strengthen tight junctions and reduce intestinal permeability; establish microbial diversity
Probiotics modulate lipopolysaccharide (LPS) levels and gut barrier function, reducing metabolic endotoxemia and improving insulin signaling
Lactobacilli produce post-biotics and maintain regulatory T cell populations; reduce pro-inflammatory TNF-α and IL-6 levels
Bioactive peptides from milk protein hydrolysis (ACE-inhibitor peptides) reduce angiotensin II activity; potassium supports endothelial function
Yogurt is well-tolerated throughout the day; morning consumption may enhance probiotic colonization after overnight fasting; post-meal consumption reduces acute glucose spikes
Breaks a fast
For maximum probiotic benefit, consume on an empty stomach or with minimal other foods; however, consuming with food increases gastric pH buffering and may improve strain survival
Per 100 g of the default form. Bars show how much higher or lower yogurt is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Yogurt is classified as a dairy. Yogurt is a fermented dairy product rich in protein and probiotics that supports digestive health and bone density through live cultures and bioavailable calcium.
Yogurt scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Riboflavin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 245 g serving provides about 25.2 g of protein (~50% of the 50 g daily value).
Not really. A 245 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 245 g serving, yogurt is highest in Vitamin B12 (~71% DV), Riboflavin (~53% DV), Selenium (~44% DV), Phosphorus (~27% DV), Calcium (~21% DV).
Sometimes — it depends on your daily carb budget. A 245 g serving has about 8.9 g of net carbs (8.9 g total minus 0 g fiber).
Best any time of day. Yogurt is well-tolerated throughout the day; morning consumption may enhance probiotic colonization after overnight fasting; post-meal consumption reduces acute glucose spikes
A typical serving is around 245 g (~149 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating yogurt alongside several other dairy sources.
Yogurt falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Yogurt pairs nicely with: Pair with berries (blueberries, raspberries) because anthocyanins enhance probiotic survival and provide prebiotic substrates for beneficial bacteria proliferation; Combine with walnuts or ground flaxseed because omega-3 fatty acids work synergistically with probiotics to reduce systemic inflammation and support SCFA production; Mix with fermented foods like sauerkraut or kimchi because diverse probiotic strains create complementary microbial ecosystems and enhance colonization diversity; Pair with honey because honey's oligosaccharides (inulin, fructooligosaccharides) act as prebiotics, selectively feeding beneficial Lactobacillus strains.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients yogurt contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients yogurt contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.