1 container (170 g) Plain Yogurt (Container) contains 120 calories. Yogurt is a popular dairy product consumed worldwide, and plain yogurt is one of the most versatile options available. It can be eaten as is, used as a base for dips and sauces, or added to smoothies and baked goods.

In addition to its delicious taste, plain yogurt is also highly nutritious. It is an excellent source of protein, calcium, and vitamins B12 and B2. 170 g of plain yogurt contains approximately 10 g of protein, making it a great option for those trying to increase their protein intake.

In this article, we'll explore the nutritional content of plain yogurt, its health benefits, and how it can be used in a variety of recipes. We'll also compare plain yogurt to flavored options, discuss the different types of yogurt available, and provide a list of healthy yogurt brands.

Calories per Container

As mentioned, 1 container of plain yogurt (170 g) contains 120 calories. This makes it a great option for those looking to maintain or lose weight, as it is relatively low in calories compared to other dairy products. It's worth noting that the calorie content of flavored yogurts can be much higher due to added sugars and flavorings. Therefore, if you are watching your calorie intake, plain yogurt is a better choice.

Protein Content

As mentioned, plain yogurt is an excellent source of protein. 170 g of plain yogurt can provide up to 20% of your daily protein needs. Protein is essential for building and repairing tissues in the body, and it also plays a crucial role in maintaining healthy bones, muscles, and skin.

Fat Content

Plain yogurt is a low-fat dairy option, as it contains only about 4 g of fat per 170 g serving. This makes it a great option for those trying to watch their fat intake. However, it's important to note that some brands of plain yogurt may contain added oils or fats for flavor or texture, so it's always a good idea to check the label before purchasing.

Carbohydrate Content

Plain yogurt contains around 8-10 g of carbohydrates per 170 g serving, most of which come from naturally occurring sugars. For those following a low-carb diet, plain yogurt can still be a great option, as its relatively low carbohydrate content makes it a great addition to meals or snacks.

Vitamin and Mineral Content

Plain yogurt is an excellent source of several essential vitamins and minerals, including calcium, vitamin B12, and riboflavin (vitamin B2). Calcium is important for maintaining healthy bones and teeth, while vitamin B12 is necessary for healthy blood cell formation and nerve function. Riboflavin helps convert food into energy and also plays a role in maintaining healthy skin.

Health Benefits

The health benefits of plain yogurt are numerous. Its high protein and calcium content can help support weight loss and improve bone health, while its probiotic properties can boost gut health and improve immunity. Probiotics are good bacteria that live in the gut and can help fight off harmful bacteria, viruses, and other pathogens. Eating plain yogurt regularly can help maintain a healthy balance of gut flora, which is essential for overall health and wellbeing.

Versatility in Recipes

One of the best things about plain yogurt is its versatility in the kitchen. It can be used in a variety of sweet and savory dishes, including dips, sauces, marinades, and baked goods. For example, you can use plain yogurt as a base for a healthy veggie dip, add it to smoothies for extra creaminess, or use it as a substitute for sour cream in tacos or burritos.

Plain Yogurt vs Flavored Yogurt

While plain yogurt is a great option, many people prefer flavored varieties due to their sweet taste and convenience. However, it's important to note that flavored yogurts often contain added sugars, preservatives, and artificial flavorings, which can negate some of the health benefits of yogurt. If you prefer flavored yogurt, try choosing a low-sugar variety or adding your own fruit or honey for sweetness.

Types of Yogurt

There are several types of yogurt available, including regular yogurt, Greek yogurt, and Icelandic or Skyr yogurt. Regular yogurt is the most common type of yogurt and is made from milk and live cultures. It has a thinner consistency than Greek yogurt and a milder taste. Greek yogurt is made by straining regular yogurt to remove the whey, resulting in a thicker, creamier product. Icelandic or Skyr yogurt is similar to Greek yogurt but is made using a different straining method and has a tangier taste.

Healthy Yogurt Brands

When choosing yogurt, it's important to look for brands that contain live and active cultures and minimal added sugars and preservatives. Some healthy yogurt brands to consider include Fage, Chobani, and Siggi's, all of which are widely available in most grocery stores.