Yogurt: Calories, Nutrition, Benefits, Homemade Recipe

Yogurt’s a funny one.

It seems on the surface to be a “healthy enough” thing to eat. But some of us also get the sense that it’s pretty sugary, and potentially as unhealthy as any other high sugar high fat snack.

This article looks at what’s really up with yogurt, whether it’s healthy and what place it should have in your diet.

Yogurt Calories And Nutrition

The average 8 ounce (235g) serving of Yogurt has:

  • 149.45 calories
  • Protein 8.5g
  • Total fat 7.96g
  • Carbohydrate 11.42g
Yogurt also has a wide variety of nutrients that we need each day, including Vitamin A, Vitamin D, Vitamin B, calcium, potassium, magnesium, and phosphorous.

Our body needs these minerals to survive and any time you can get them from a natural food such as Yogurt, rather than from a pill, you will be better off.

But, it is really the calcium that you are getting from Yogurt which provides so many health benefits.

Is Plain Yogurt Good For You

Especially if you are an older woman, taking care of your bones is essential if you plan on living a long and active life.

And if you’re eating yogurt on regularly, you may be able to boost your calcium intake in a natural, tasty way (and a way that’s not with milk).

The great dietary value of yogurt is that under the action of lactic acid, the structure of fats and proteins changes. Because of this, it is easier for your body to digest and use them.

Yogurt With Live Cultures

Not all Yogurts include probiotics or live Yogurt cultures in them, but more and more of them do.

Our gastrointestinal system is full of all kinds of bacteria which need to be kept in check if you want to remain healthy.

One health benefit of eating Yogurt is that you are getting what are known as the “good bacteria” or probiotics that help to keep the bad bacteria from taking over your intestinal system.

That’s one of Yogurt’s “claims to fame” and often it’s true, but not always. Pay attention to the label regarding the level of Probiotics in your Yogurt.

If you are someone who suffers from constipation, irregularity, irritable bowel syndrome, or other gastrointestinal ailments, then not only is Yogurt good for your stomach, but it can really help to improve your overall way of life.

See Also: How to Lose Weight and Keep It Off

Yogurt For Yeast Infections

Many women are prone to getting yeast infections or urinary tract infections, which can be painful and very disruptive to your life.

The good news is that any natural yogurt will contain the active yeast cultures that can help to kill the infection in your system.

Most experts will tell you that by eating yogurt on a daily basis, you will be very unlikely to ever get a yeast infection.

Some women choose to not only eat the yogurt but also to apply it topically as a way to soothe the region when an infection is occurring.

High Blood Pressure

Many people, especially those who are overweight, have high blood pressure, which lead to many serious diseases and even death.

Studies have shown that by eating yogurt on a daily basis, you can help to reduce the risk of developing high blood pressure and it can also help to lower your blood pressure.

Homemade Yogurt Recipe

If you’ve never made homemade yogurt you’ll be surprised at how simple it actually is. For homemade yogurt, you only need two ingredients.

The first is milk and the second is a culture of good bacteria that will turn milk into yogurt.

Now you are probably wondering where to get good bacteria, the answer is actually very simple. Just a tablespoon of your favorite yogurt from the store.

As for milk, it would be best to use fresh organic milk with a higher percentage of fat.


Heat the milk to reach a temperature of 104-108 °F. We can test if it’s warm enough by dipping our finger in the milk. If we can keep it in milk for about 3 seconds, it means that the milk is neither too cold nor too hot.

Remove the milk from the stove and add one tablespoon of yogurt. Cover everything and leave for 12 hours or more, preferably overnight.

Enjoy healthy homemade yogurt the next day and don’t forget to save a small portion so you can use it as a starter culture next time!

How To Make Fruit Yogurt

Now that we have successfully made yogurt, let’s go a step further and make fruit yogurt.

To prepare fruit yogurt, we need yogurt (33.8 oz), a little sugar (optional) and of course fruit of your choice (raspberries, strawberries, bananas, apricots … 300-500 grams).

First of all, mix the fruit in a blender, then add yogurt, sugar to taste, whisk everything to combine ingredients and that’s it.

How To Make Probiotic Yogurt

If you want to make your own probiotic yogurt, this will not be a problem either.

It is enough to use a teaspoon of probiotic to make your own yogurt. Or simply put one capsule of probiotic in milk that you can buy at the pharmacy.

Yogurt, A Warning

There is also one word of warning regarding Yogurt and that is you need to read a nutrition facts label.

Not every Yogurt is as healthy as the next one. So, if you want the best possible health-related results, then you should choose one that is particularly high in nutrients but also low in fact and calories.

Many Yogurts are NOT so natural. Many are pumped with sugar to sweeten them up, and some are pumped with fats as well, for thickening and that “richer” taste.

And don’t be fooled by “low fat” either. Many low fat Yogurts are still high in calories because they are full of sugar (as with so many things).

So look carefully at the nutritional information before you add any Yogurt to your daily diet.

Whether you choose Greek Yogurt, plain Yogurt, or fruit flavored Yogurt, as long as you choose one that is made with live and active cultures, you will have a reasonably healthy diet food item that you can eat in moderation, without guilt, and with real health benefits.

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