Yogurt

Nutrition per ~245 g · 1 cup

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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).

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it anytime

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