Looking for a low-calorie and high-protein snack that's also packed with health benefits? Look no further than plain low-fat yogurt! With just 140 calories in one cup (227 g), it's a filling, satisfying snack that won't derail your diet.

But yogurt isn't just good for your waistline - it's also a great source of calcium, which is essential for strong bones and teeth. One cup of plain low-fat yogurt contains about 400 milligrams of calcium - or about 40% of your daily recommended intake.

In this article, we'll explore all the reasons why plain low-fat yogurt should be a staple in your diet - from its digestive benefits to its versatility in cooking and baking.

Low in calories and high in protein

As mentioned above, one cup of plain low-fat yogurt contains just 140 calories - making it a great choice for anyone trying to lose or maintain weight. But the real magic of yogurt lies in its protein content. One cup of yogurt contains about 13 grams of protein, which can help keep you feeling full and satisfied for hours.

Good source of calcium

Calcium is essential for strong bones and teeth, and one cup of plain low-fat yogurt contains about 40% of your daily recommended intake. Not only that, but yogurt also contains other important nutrients like vitamin D and potassium, which can also help promote healthy bones and teeth.

Great for weight loss

Not only is yogurt low in calories and high in protein, but it's also been shown to have weight loss benefits. Studies have found that eating yogurt as part of a healthy diet can lead to more weight loss and fat loss than a diet without yogurt.

Digestive benefits

Yogurt contains what are known as probiotics - or beneficial bacteria - which can help support a healthy digestive system. Eating yogurt regularly has been shown to help alleviate symptoms of conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Versatile ingredient for recipes

Not just a snack, plain low-fat yogurt is also a versatile ingredient that can be used in a variety of recipes, from dressings and dips to baked goods and smoothies. Its tangy flavor and creamy texture make it a great substitute for sour cream, cream cheese, and even mayonnaise.

Can be used as a healthy snack

With its low calorie count and high protein content, plain low-fat yogurt is the perfect healthy snack. Top it with fresh fruit, granola, or a drizzle of honey for a sweet treat that won't break the calorie bank.

Low in sugar compared to flavored yogurts

One thing to watch out for when it comes to yogurt is added sugar. Flavored yogurts can be high in sugar, which can negate some of the health benefits of yogurt. Stick with plain low-fat yogurt and add your own fresh fruit or honey for sweetness.

Helps to maintain bone health

As mentioned above, yogurt is a great source of calcium - which is essential for strong bones and teeth. Eating yogurt regularly can help ensure that you're getting enough calcium in your diet, which can help prevent osteoporosis and other bone-related conditions.

Suitable for lactose intolerant individuals

If you're lactose intolerant, you might think that yogurt is off-limits. But the truth is that many people with lactose intolerance can still enjoy yogurt, as the bacteria in the yogurt help break down the lactose. Look for yogurt with live and active cultures for the most benefits.

Can replace sour cream in recipes

If you're looking for a healthier alternative to sour cream in your recipes, look no further than plain low-fat yogurt. Its tangy flavor and creamy texture make it a great substitute in dips, dressings, and even baked goods.