Discover the valuable nutrients that yogurt contains and how they can contribute to general health. Explore now the benefits of this basic dairy food.

Discover the valuable nutrients that yogurt contains and how they can contribute to general health. Explore now the benefits of this basic dairy food.

Yogurt is a popular dairy product consumed throughout the world. Not only is it delicious, but it is also full of essential nutrients that favor health. From proteins to vitamins and minerals, yogurt offers numerous benefits to those who include it in its diet.

High protein content: yogurt is an excellent source of protein, which makes it a great complement to any balanced diet. Protein consumption is vital for the growth and repair of our body’s tissues.

In addition to protein, yogurt is also rich in vitamins and minerals that contribute to general wel l-being. Some of the important nutrients found in yogurt are calcium, potassium and magnesium.

Calcium: yogurt is an excellent calcium source, a mineral that plays a crucial role in maintaining healthy bones and teeth. It also contributes to muscle function and blood coagulation.

In addition, yogurt contains beneficial bacteria known as probiotics that favor intestinal health. These living microorganisms provide various health benefits, such as improving digestion and reinforcing the immune system.

Nutrients in Yogurt


Yogurt is an excellent source of protein, essential for growth, repair and maintenance of body tissues. Proteins play a crucial role in the construction and repair of muscles, bones, skin and blood. It is also essential for the production of enzymes and hormones. Consuming yogurt regularly can help people meet their daily protein needs and favor their general health.


Calcium is a mineral well known for its role in promoting strong and healthy bones. Yogurt contains a significant amount of calcium, so it is a great complement to a balanced diet. An adequate calcium intake can help prevent osteoporosis, a disease characterized by weak and brittle bones. It is especially important for people in the phases of childhood and adolescence, since it is when bone development is at its peak.

“Yogurt is a nutrient rich food that provides a good amount of protein and calcium, both essential to maintain optimal health.”

– Harvard Medicine Faculty


Yogurt contains several vitamins, including vitamin B12, riboflavin, and pantothenic acid. These vitamins play an important role in energy metabolism, nerve function, and red blood cell production. Incorporating yogurt into your diet can be a convenient way to ensure adequate intake of these essential vitamins.


One of the unique aspects of yogurt is its content of live bacteria known as probiotics. These beneficial bacteria provide numerous health benefits, especially intestinal health. Probiotics help maintain a healthy balance of intestinal flora, which can promote digestion and strengthen the immune system. Including yogurt with live cultures in your diet can help maintain a healthy gut microbiota.

Essential Macronutrients Found in Yogurt

One of the key macronutrients in yogurt is protein. Proteins play a fundamental role in the growth, repair and maintenance of our body’s tissues. It is made up of amino acids, known as the building blocks of life. Consuming an adequate amount of protein is essential to maintain muscle mass, support the immune system and provide energy. Yogurt, especially Greek yogurt, is known for its high protein content. According to the United States Department of Agriculture (USDA), a 6-ounce serving of Greek yogurt contains about 17 grams of protein, making it a valuable source for people looking to increase their protein intake.

The essential macronutrients found in yogurt can be categorized into:

  1. Proteins
  2. carbohydrates
  3. Fats

Protein: Yogurt, especially Greek yogurt, is an important source of protein. Proteins are essential for tissue repair, the immune system and energy production.

Carbohydrates: Yogurt contains carbohydrates, which are the main source of energy for our body. These carbohydrates provide fuel for the brain and muscles.

Fat: Yogurt contains varying amounts of fat, depending on the type and preparation method. Fat is necessary for the absorption of fat-soluble vitamins and provides satiety.

In addition, yogurt also provides important micronutrients such as calcium, potassium, vitamin B12 and magnesium, which are vital for maintaining healthy bones, promoting nerve function and supporting various physiological processes in our body. Incorporating yogurt into our daily diet can be a refreshing and convenient way to ensure a balanced intake of essential macronutrients and micronutrients.

The Importance of Calcium in Yogurt

Foods rich in calcium, such as yogurt, are crucial for individuals of all ages, from children and adolescents who are still growing, to adults and elders who require sufficient calcium intake to prevent bone loss and osteoporosis. The National Osteoporosis Foundation recommends a daily intake of 1, 000 milligrams of calcium for adults up to 50 years and 1, 200 milligrams for those over 50.

Calcium is necessary for the proper functioning of the muscles, nerve transmission, blood coagulation and enzymatic regulation.

  • A cup of yogurt can contain approximately 30% of the recommended daily calcium intake.
  • In addition to calcium, yogurt is also a good source of proteins, vitamins and probiotics.
Calcium content in the most common yogurt types Calcium (in milligrams) per 100 grams
Natural yogurt 110 mg
Greek yogurt 100 mg
Nonfat yogurt 135 mg
Nonfat yogurt 150 mg

Consuming yogurt regularly can help people meet their daily calcium needs, contributing to the maintenance of healthy bones and teeth, in addition to favoring body functions in general. It is important to choose low yogurts in added sugars and additives to maximize the health benefits of this calcium rich food.

Yogurt as a Beneficial Source of Protein

Yogurt, a fermented dairy product, contains large amounts of proteins, so it is an excellent option to meet daily protein needs. This creamy and acidic delight is usually elaborated from the fermentation of milk by adding live bacteria crops, which convert the lactose present into milk into lactic acid. This process not only improves the nutritional profile of yogurt, but also facilitates their digestion to people with lactose intolerance.

I knew it?

  1. The protein content of yogurt varies according to the type and brand. In general, Greek yogurt is known for its greater concentration of protein compared to normal yogurt.
  2. A ration of 170 grams of Greek yogurt usually contains between 15 and 20 grams of proteins, which is equivalent to the protein content of two eggs.
  3. The protein present in yogurt is considered a complete protein, since it contains all the essential amino acids necessary for optimal health.

Comparison of Protein Content in Different Types of Yogurt

Yogurt type Protein content by 6-ounce ration
Normal yogurt 8-12 grams
Greek yogurt 15-20 grams
Icelandic yogurt (Skyr) 15-20 grams

As can be seen in the previous table, both the Greek yogurt and the Icelandic (Skyr) have a higher protein content than normal yogurt. These variations can be incorporated into the diet to guarantee an adequate protein intake, especially in the case of vegetarians or those who follow a diet based on plants.

The Role of Probiotics in Yogurt

Probiotics, such as Lactobacillus and Bifidobacterium, are naturally present in the human intestine and play a vital role in maintaining a healthy balance of intestinal bacteria. However, various factors such as inappropriate diet, stress and certain medications can alter this balance and cause gastrointestinal problems. Yogurt consumption with probiotics can help replace the beneficial bacteria of the intestine, thus favoring digestion and absorption of optimal nutrients.

Studies have shown that yogurt probiotics can relieve symptoms of conditions such as irritable intestine syndrome (SII), intestinal inflammatory disease (EII) and diarrhea associated with antibiotics. It has also been observed that they reduce the severity and duration of diarrhea caused by viral or bacterial infections.

  • Probiotics favor the growth of beneficial bacteria in the intestine.
  • They increase the production of natural antibodies, reinforcing the immune system.
  • Probiotics can help regulate intestinal movements and relieve constipation.
  • They can help prevent urinary tract infections by inhibiting the growth of harmful bacteria.
  1. Incorporating yogurt with probiotics to a balanced diet can contribute to gastrointestinal health in general.
  2. It is important to keep in mind that not all yogurts contain probiotics, so it is essential to read the labels and choose products that specifically mention the presence of living and active crops.
  3. It is recommended to consult a health professional before making any change in the diet or initiate a probiotic regime.
Probiotics in yogurt Health benefits
Lactobacillus Acidophilus It helps maintain a healthy balance of intestinal bacteria and favors digestion.
Bifidobacterium lactis Reinforces the immune system and helps decompose lactose.
Streptococcus themophilus Improves intestinal health and lactose intolerance symptoms

Vitamins and Minerals in Yogurt

One of the most important vitamins of yogurt is vitamin B12. This essential vitamin plays a crucial role in the maintenance of the health of our nerve cells and red blood cells, in addition to contributing to the production of DNA. Including yogurt in the daily diet can be an excellent way to guarantee an adequate intake of vitamin B12. In addition, yogurt is a natural source of calcium, an essential mineral to maintain strong bones and teeth.

Key Vitamins in Yogurt:

  • B12 vitamin
  • Vitamin D
  • Vitamin B2 (Riboflavina)

Key Minerals in Yogurt:

  1. Calcium
  2. Match
  3. Potassium

“Yogurt consumption, rich in vitamins B12 and D, can contribute to keeping nerve cells, red blood cells and strong bones healthy.”

Yogurt: A Nutritious Snack for Weight Management

One of the key reasons why yogurt is considered a nutritious snack to control weight is its high protein content. It is known that proteins help increase satiety and favor the feeling of fullness, which can be crucial when it comes to stopping cravings and controlling the size of the portions. In addition, proteins play an important role in muscle repair and construction, which makes yogurt an excellent snack for those who practice physical activity.

Nutrients Amount per ration (100 g)
Proteins 10g
Calcium 120 mg
B12 vitamin 0. 5μg

Proteins: Yogurt provides a significant amount of proteins, which help increase satiety and favor muscle construction and repair.

Calcium: Calcium is essential to have strong bones and teeth, and yogurt is a good dietary source of this mineral.

Vitamin B12: yogurt contains vitamin B12, which plays a crucial role in maintaining nerve cells and red blood cell production.

In addition to its protein content, yogurt is also a good source of calcium, important to maintain strong bones and teeth. Consuming an adequate amount of calcium can be beneficial to control weight, since it can help regulate the metabolism of the organism’s fats. Vitamin B12, another nutrient present in yogurt, is essential for the health of nerve cells and the production of red blood cells.

Either alone or accompanied by fruit, yogurt can be a delicious and nutritious snack for people who want to control their weight effectively. Its protein content, together with its calcium and vitamin B12 content, makes it a worthy complement to a balanced diet for those found on a weight control trip.

Yogurt and Digestive Health: How It Supports Gut Health

1. Probiotics: Cultivate a balanced intestinal microbiome

One of the key factors that contribute to the positive effect of yogurt on digestive health is the presence of living bacteria, called probiotics. Probiotics are beneficial microorganisms that have shown to promote a healthy balance of intestinal bacteria, known as intestinal microbiome. These living crops can help improve digestion and increase nutrient absorption, which leads to a healthier intestine.

  • Yogurt probiotics help restore the natural balance of intestine bacteria, which can be altered by factors such as inappropriate diet, stress or antibiotic consumption.
  • By introducing these beneficial bacteria in the digestive system, yogurt can help relieve symptoms of various digestive disorders, such as irritable intestine syndrome (SII) and intestinal inflammatory disease (EII).
  • Regular yogurt consumption in probiotics can also reinforce the immune system, since intestinal microbioma plays a vital role in immune function.

Probiotics in yogurt help restore the natural balance of bacteria in the intestine, relieveing the symptoms of digestive disorders and supporting the immune system.

2. Digestive enzymes: improve nutrient decomposition and absorption

In addition to probiotics, yogurt also contains digestive enzymes that help decompose and absorb nutrients. These enzymes, such as lactase, protease and lipase, help decompose the complex molecules present in foods in simpler forms that the organism can easily absorb. This process guarantees an effective use of essential nutrients, which benefits digestive health in general.

Types of digestive enzymes present in yogurt Principal functions
Lactase Lactose decomposes, the sugar found in milk, making yogurt easier to digest for people with lactose intolerance.
Protease It helps decompose proteins in amino acids, facilitating their absorption in the small intestine.
Lipase It helps break down the fats so that the organism can digest them and use them correctly.

The digestive enzymes of yogurt, such as lactase, protease and lipase, improve nutrient decomposition and absorption for better digestive health.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

Cannabis and Hemp Testing Laboratory
Add a comment