Health Benefits of Yogurt - Nutrition Facts, Types, and Usage
Yogurt is a widely eaten food in various diets around the world. Yogurt has been valued for its health benefits and nutrient content. It is one of the most favourite dairy products in the world with its creamy texture, tangy flavour, and numerous advantages. Yogurt has a special place not only in daily meals but also within indigenous medicine and nutritious eating plans.
Yogurt in Urdu, "دہی", is a dairy product made by fermenting milk with bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria ferment lactose (a sugar present in milk), producing lactic acid and causing milk proteins to coagulate. Yogurt can be made with skim or whole milk, with the latter being the full-fat variety.
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Yogurt Types and Calories
| Low Fat Yogurt (100g) | |
| Calories | 65 kcal |
| Protein | 4.3 g |
| Fat | 1.2 g |
| Carbohydrates | 7 g |
| Phosphorus | 130 mg |
| Calcium | 185 mg |
| Potassium | 230 mg |
| Sugar | 5 g |
| Vitamin B12 | 0.6 µg |
| B2/Riboflavin | 0.12 mg |
Yogurt is a nutrient-rich probiotic food that may enhance many aspects of your health. It contains a lot of calcium, proteins, vitamins, and minerals.
| Yogurt Type | Calories (100g/Serving) |
| Low-Fat Yogurt | 65 |
| Greek Yogurt | 60 |
| Full-Fat Yogurt | 95 |
| Flavored Yogurt | 125-140 |
12 Surprising Benefits of Yogurt for Health & Body
There are many benefits of consuming yogurt are given below:
Improve digestion
Yogurt is a good source of probiotics—beneficial bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus—that support gut health, ease digestion, and help relieve constipation and bloating. As we know
“All disease begins in the gut.” – Hippocrates
Enhance immune function
Yogurt boosts immunity with nutrients like vitamins D and B, zinc, selenium, and calcium, helping protect against infections, digestive issues, and respiratory conditions.
“Your immune system is your body's surveillance system.” – Mehmet Oz.
Weight management
Yogurt, especially when unsweetened, has high protein content and is low in calories, making it a smart addition to a balanced diet that helps keep you fuller, reducing hunger and supporting weight loss.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn.
Protects Heart Health
Consuming low-fat yogurt helps to maintain healthy cholesterol levels, which is also known as HDL (high-density lipoprotein) or good fat, and regulates blood pressure because of potassium and probiotic content.
Healthy Bones
Yogurt is rich in calcium and, combined with vitamin D, supports bone strength and helps prevent osteoporosis, particularly in older adults, as bone density declines.
Good for skin
Yogurt supports healthy skin by providing probiotics and lactic acid, which reduce inflammation and gently exfoliate when applied topically. Reduces Inflammation
Yogurt may lower inflammation in the body, potentially reducing the risk of chronic conditions such as arthritis, diabetes, and heart disease. Dr. Barry Sears said, “Inflammation is the root of all disease.”
Stabilize Diabetes
Unsweetened yogurt, high in protein and low in carbohydrates, is ideal for managing blood sugar, especially in type 2 diabetes.
Help in muscle recovery and repair
Postworkout, yogurt provides high-quality protein, especially when consumed with fruits or grains, to build tissues, help in muscle repair, and boost energy.
Healthy Hair
The lactic acid present in yogurt helps cleanse your scalp and also promotes hair follicle growth, which promotes healthier hair formation.
Improves Mental Health
A study in 2016 found that those who consumed 100 g of probiotic yogurt daily or took a probiotic supplement reported reduced levels of stress, depression, and anxiety compared to those who did not.
Facilitates lactose digestion
Some people experiencing lactose intolerance might find yogurt easier to digest because live bacteria in yogurt help in digesting lactose.
You may also want to discover the "7 Amazing Health Benefits of Desi Ghee"
Are Yogurt and Curd are Same?
Yogurt
In yogurt, lactobacillus or other bacteria are added to ferment the milk, making it naturally produced probiotics. It has a tangy and uniform taste and also has a longer shelf life.
Curd
Curd is made by curdling warm milk with acidic substances like vinegar, rennet, and lemon juice, which results in curdling. It also contains a certain number of bacteria, but not as many as yogurt. It has a less tangy and more natural taste. It has a shorter shelf life.
What is the Best Time to Eat Yogurt?
Morning and afternoon are ideal times to eat yogurt, as digestion is more effective during the day. It provides energy, enhances digestion, and supports overall health. Yogurt can also be a healthy midday snack, though some may experience discomfort or excess mucus if consumed late at night. Consequently, we must bear in mind that when you eat it, not just what you eat.
Eating Yogurt in the Morning
The best time to eat yogurt is between 7:00 AM and 9:00 AM on an empty stomach or with a balanced breakfast. Your body’s peak metabolic rate aids in absorbing the probiotics, protein, and calcium. Adding fruits, nuts, or oats enhances flavour and nutritional value for a well-rounded meal.
As the Holy Prophet Muhammad (S.A.W) said,
“There is a blessing in early morning meals”- (in Sahih Bukhari)
Caution: If you have acidity issues, avoid taking it on an empty stomach because gastric acid is particularly high when you are hungry. Yogurt has a high lactic acid content, which affects the acidic lining of the stomach and may cause irritation, so it is better to take it with a meal.
Eating Yogurt at Night
Consuming yogurt at night has various effects depending on your requirements. Benefits of eating yogurt at night:
- Yogurt contains tryptophan, an amino acid that is used to produce serotonin and melatonin, which induce restful sleep.
- The fast-digesting protein, like leucine, in yogurt helps to make quicker muscle recovery and repair by stimulating protein synthesis.
- The probiotics in yogurt help to maintain a healthy gut and also promote digestion. When to Avoid Eating Yogurt at Night:
- Eating yogurt at night causes bloating and discomfort.
- It can exaggerate your respiratory issues because it can cause mucus buildup and disturb your sleep.
You may also read: "26 Best Healthy Foods to Lose Weight Fast Naturally"
In the Last Words:
With growing health concerns linked to declining lifestyle quality, more people are seeking ways to stay healthy. Yogurt is a valuable addition to the diet; not only does it bring great taste to your meals, but it also offers a wide range of health benefits.
If you want to know to exact diet plan regarding taking yogurt according to your body's needs, you can consult the top nutritionist in Pakistan by visiting Apka Muaalij online healthcare platform. For a quick consultation, dial 0423-2377001 and book your top nutritionists in Pakistan through Apka Muaalij, the best telehealth platform in Pakistan.
Frequently Asked Questions (FAQs)
When should you eat yogurt?
The best time to eat the yogurt is in the morning, around 6-7 AM.
Can I eat yogurt every day?
Yes, we can eat yogurt every day as a part of a healthy, balanced diet.
Are there any side effects of eating yogurt daily?
Generally, there are no such side effects, but some people may experience bloating and allergic reactions.
How to choose the best yogurt for your health?
For the healthiest choice, go for plain, unsweetened yogurt that contains "live and active cultures."
What are the benefits of yogurt for males?
Yogurt provides multiple health benefits for men, such as improved digestion from probiotics, muscle growth and recovery from its protein content, and stronger bones due to its calcium
Dr. Bisma Shehzadi
Dr. Bisma Shehzadi, Pharm.D, RPh, is working as a professional seasoned content writer with 4 years of experience in healthcare and wellness writing. With a strong pharmaceutical background and clinical knowledge, she creates research-driven, search-optimized articles that simplify complex medical topics. Her writing enables her to craft content that educates, promotes wellness, and supports healthcare initiatives among online users and readers.