Yogurt is a popular dairy product known for its rich nutritional profile and health benefits. It is typically made by fermenting milk with live bacterial cultures, which enhances its digestibility and adds beneficial probiotics. Here is a detailed breakdown of the nutritional components found in 100 grams of yogurt (edible portion):
- **Calories**: 72 kcal
- **Protein**: 2.5 g
- **Fat**: 2.7 g
- **Carbohydrates**: 9.3 g
- **Dietary Fiber**: 0 g
- **Calcium**: 118 mg
- **Magnesium**: 12 mg
- **Phosphorus**: 85 mg
- **Potassium**: 150 mg
- **Sodium**: 39.8 mg
- **Iron**: 0.4 mg
- **Zinc**: 0.53 mg
- **Copper**: 0.03 mg
- **Selenium**: 1.71 µg
- **Vitamin B1 (Thiamine)**: 0.03 mg
- **Vitamin B2 (Riboflavin)**: 0.15 mg
- **Vitamin B5 (Niacin)**: 0.2 mg
- **Vitamin C**: 1 mg
- **Vitamin E**: 0.12 mg
- **Vitamin A**: 26 µg
- **Retinol Equivalent**: 84.7 µg
- **Beta-Carotene**: 0.8 µg
- **Cholesterol**: 15 mg
Yogurt is not only a good source of calcium and protein but also provides essential vitamins and minerals that support bone health, immune function, and overall well-being. Its low fat content and high nutrient density make it an excellent choice for a balanced diet. Whether consumed plain or with added fruits and nuts, yogurt can be a versatile and nutritious addition to meals and snacks.
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