Nutritional Value of Natural Yogurt

The more popular types of yogurt that are found in grocery stores are often filled with unnecessary sugars. Natural, plain yogurt is really the only type of yogurt that will give you nothing but positive nutritional benefits. The B vitamins and other essential nutrients in natural yogurt make it a smart, nutritious choice for your diet.

Calories

• One eight-oz serving of natural, plain yogurt has a total of 143 calories. Those who are on a 2000-calorie diet should note that this is only seven percent of their daily allowance of calories. The calories in the yogurt come from the carbohydrates (sugars), fat, and protein in the natural yogurt. While most of the calories come from the sugars in the yogurt (approximately 62 calories), yogurt is a still a healthy source of energy.

Fat

• Natural yogurt has a fairly low fat content. There are 3.5g of fat in one eight-oz serving of yogurt. This is five percent of your daily recommended amount of fat. Of this fat, 2.3g are saturated fat. This is the type of fat that is considered unhealthy. Natural yogurt does have some healthy fats, however. There is 1 g of monounsaturated fat in every serving. There is no daily recommended allowance of monounsaturated fat.

Protein

• Yogurt can be an excellent source of protein. You can get nearly 25 percent of your daily recommended amount of protein with natural yogurt, with 11.9g of protein per serving. Protein is an important building block for healthy nails and hair, but is also important when trying to build muscle. Protein is an important part of healing, and is required for the full healing of a wound. Getting the right amount of protein will help you to have healthy nails, hair, and skin.

Vitamins

• Natural yogurt is a good source of multiple B vitamins. One eight-oz serving has 29 percent of your daily recommended amount of Riboflavin, or vitamin B2. This serving also has 21 percent of your daily recommended value of vitamin B12. These B vitamins are crucial for converting energy in the body, as well as for general growth. Natural yogurt also has around five percent of your daily value of Thiamin and Folate, while having nearly 13 percent of your daily value of Pantothenic acid. These are also known as vitamins B1, B8, and B5.

Minerals

• Natural yogurt can be an incredible source of the minerals you need to stay healthy. One eight-oz. serving has 42 percent of your daily calcium, a crucial aspect of healthy bones. Yogurt also has 33 percent of your daily recommended amount of phosphorus. Phosphorus works with calcium to help with bone strength and growth. Natural yogurt also has 15 percent of your daily value of potassium, a nutrient that helps to keep your muscles working correctly. Those who are worried about their zinc levels should eat natural yogurt. One serving has 11 percent of your daily value of zinc. Zinc is important for cell growth and repair.