81
Dairy
Yogurt
81/ 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.
Variants (3)
Nutrition · per ~245 g serving · ≈ 1 cup
🔥 Calories
149/ 2000 kcal day
🥩Protein25.2 g50% DV
🍞Carbs8.9 g3% DV
🥑Fat0.9 g1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin B121.7 mcg71% DV
- Riboflavin0.69 mg53% DV
- Vitamin B60.81 mg48% DV
- Biotin6.4 mcg21% DV
- Pantothenic Acid0.95 mg19% DV
- Choline37.0 mg7% DV
- Thiamin0.05 mg4% DV
- Niacin0.52 mg3% DV
- Vitamin E0.02 mg<1% DV
- Vitamin A2.5 iu<1% DV
Minerals
- Selenium24.3 mcg44% DV
- Phosphorus333.2 mg27% DV
- Calcium272.0 mg21% DV
- Zinc1.3 mg12% DV
- Potassium345.5 mg7% DV
- Magnesium26.2 mg6% DV
- Copper0.04 mg5% DV
- Sodium88.2 mg4% DV
- Manganese0.02 mg<1% DV
- Iron0.17 mg<1% DV
Other
- Cholesterol12.3 mg
- Saturated Fat0.26 g
- Monounsaturated Fat0.11 g
- Polyunsaturated Fat0.03 g
- Omega60.02 mg
- Trans Fat0.01 g
BioactivesEstimated
- Live probioticslive cultures
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: ported-from-sibling:yogurt__raw__whole__plain
Score · 81/100
Nutrient Density31.8 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality14.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 1.0 anti-nutrient penalty
Top Nutrients
- Vitamin B1229% DV
- Riboflavin22% DV
- Vitamin B620% DV
- Selenium18% DV
- Calcium15% DV
Overview
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.
Health Benefits (5)
- Enhanced bone mineral density and fracture risk reductionstrongCalcium, phosphorus, and protein provide structural building blocks for bone; vitamin K-producing probiotics enhance osteocalcin carboxylation for bone mineralization
- Improved gut microbiota composition and intestinal barrier integritystrongLive cultures produce short-chain fatty acids (butyrate) that strengthen tight junctions and reduce intestinal permeability; establish microbial diversity
- Enhanced insulin sensitivity and improved glucose homeostasismoderateProbiotics modulate lipopolysaccharide (LPS) levels and gut barrier function, reducing metabolic endotoxemia and improving insulin signaling
- Support for healthy immune function and reduced systemic inflammationmoderateLactobacilli produce post-biotics and maintain regulatory T cell populations; reduce pro-inflammatory TNF-α and IL-6 levels
- Improved cardiovascular health markers through blood pressure modulationmoderateBioactive peptides from milk protein hydrolysis (ACE-inhibitor peptides) reduce angiotensin II activity; potassium supports endothelial function
Food Pairings
- ·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
Practical Tips
- ·Select plain, unsweetened yogurt with live active cultures listed on label (Lactobacillus bulgaricus, L. acidophilus, Bifidobacterium); avoid products with added sugars that diminish probiotic benefits
- ·Consume 150-200g daily consistently; probiotic benefits require regular intake for sustained microbiota changes—sporadic consumption provides minimal benefit
- ·Store at 4°C (40°F) and consume within 7-10 days of purchase to maximize live culture viability; freezing kills most probiotics
- ·Consume at room temperature or slightly warmed rather than directly from refrigerator to minimize digestive stress and optimize probiotic activity
- ·If lactose-sensitive, choose Greek yogurt or fermented varieties with extended fermentation (24+ hours) which further reduce lactose content
Optimal Timing
🕒
anytime
Best with food
Yogurt is well-tolerated throughout the day; morning consumption may enhance probiotic colonization after overnight fasting; post-meal consumption reduces acute glucose spikes
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
Concerns
- · Moderate saturated fat
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow yogurt stacks up
Compared to other dairy
Per 100 g of the default form. Bars show how much higher or lower yogurt is than the average across 29 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#4 of 30
61kcalvs290kcal avg
-79% below category average
Protein#20 of 30
10.3gvs18.8g avg
-45% below category average
Vitamin B12#17 of 23
0.7mcgvs1mcg avg
-32% below category average
Riboflavin#6 of 12
0.3mgvs0.5mg avg
-42% below category average
Selenium#13 of 16
9.9mcgvs25.9mcg avg
-62% below category average
Common questions
What people ask about yogurt
What is yogurt?
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.
Is yogurt healthy?
Yogurt scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Riboflavin, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is yogurt high in protein?
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).
Is yogurt high in fiber?
Not really. A 245 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in yogurt?
In a 245 g serving, yogurt is highest in Vitamin B12 (~71% DV), Riboflavin (~53% DV), Vitamin B6 (~48% DV), Selenium (~44% DV), Phosphorus (~27% DV).
Is yogurt keto-friendly?
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).
When is the best time to eat yogurt?
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
How much yogurt should I eat?
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.
Is yogurt an allergen?
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.
What pairs well with yogurt?
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.
Are there any concerns with eating yogurt?
Moderate saturated fat.
Related supplements
Supplements that mirror Yogurt's nutrient profile
Encyclopedia entries that supply the same signature nutrients yogurt contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Yogurt
These are the nutrients yogurtcontributes 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.