Nutritional Value of Yogurt

Yogurt, like milk and cheese, is a dairy product and is a key food in the Greek Mediterranean diet.

Yogurt is a fermented food. It is produced by bacterial fermentation of milk, which converts lactose (the dominant type of simple carbohydrate in milk) into lactic acid, to which yogurt owes its characteristic tart flavour.

Traditional Greek yogurt has become very popular worldwide due to its high nutritional value and significant health benefits. Compared with other types of yogurt, traditional Greek yogurt stands out because it is produced naturally and is free of additives and preservatives, and at the same time it is rich in ‘good’ bacteria known as probiotics.

Nutritional Value of Yogurt	per serving: 1 cup (200 g)1	RDI per serving2
Kcal	122.0	6.1%
Fat (g)	6.5	8.3%
Saturated fat (g)	4.2	21.0%
Carbohydrates (g)	9.3	3.4%
Fiber (g)	0.0	0.0%
Sugar (g)	9.3	10.4%
Protein (g)	6.9	13.9%
Cholesterol (mg)	26.0	8.7%
Salt (g)	0.2	3.8%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database.[1] 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult. Depending on an individual’s energy needs, % RDI can be lower or higher.

Yogurt is a nutrient-dense food, rich in proteins, vitamins and micronutrients.

Specifically, yogurt is an excellent source of high-quality proteins that contain all the essential amino acids. In other words, it contains the amino acids that our bodies cannot synthesise and that must be obtained via our diets.

Yogurt also contains fats, mainly saturated, and small quantities of carbohydrates, mostly in the form of simple sugars like lactose.

What is more, yogurt is known to be an excellent source of minerals – including calcium and phosphorus – and vitamins such as riboflavin and vitamin B12.

As mentioned above, traditional Greek yogurt contains probiotics, which are living microorganisms that help maintain healthy intestinal microflora.

Its nutritional profile makes it one of the healthiest choices, with significant health benefits.

In particular, data from epidemiological studies have highlighted yogurt’s significant impact on cardiovascular risk factors such as hypertension. An analysis of data from three large prospective studies reported that individuals with higher yogurt consumption (≥5 servings/week) had a 16% lower risk of developing hypertension compared to those with lower consumption (<1 serving/month).[2]

Consumption of yogurt also protects against the onset of diabetes. A meta-analysis of nine prospective studies showed that every increase in yogurt intake by one serving per day is associated with an 18% reduction in the risk of developing diabetes.[3]

Yogurt can also contribute to better weight management and good gut health. The probiotics found in traditional Greek yogurt can relieve gastrointestinal symptoms such as abdominal pain, flatulence and diarrhea.

In conclusion, traditional Greek yogurt is one of the pillars of the Greek Mediterranean diet, combining high nutritional value with multiple health benefits.

BIBLIOGRAPHY

---

[1] USDA. Food search. Yogurt, Greek, plain, whole milk. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/nutrients. (Assessed October 2024).

[2] Buendia J, LI Y, Hu F, Cabral H, Bradlee L, Quatromoni P, Martha R, Singer M. Long-term yogurt consumption and risk of incident hypertension in adults. J Hypertens. 2018 36(8): 1671–1679. doi: 10.1097/HJH.0000000000001737.

[3] Chen M, Sun Q, Giovannucci E, Mozaffarian D, Manson J, Willett W, Frank B. Dairy consumption and risk of type 2 diabetes: 3 cohorts of US adults and an updated meta-analysis. BMC Med. 2014 12: 215. doi: 10.1186/s12916-014-0215-1.