Yoghurt
Yoghurt is made by fermenting milk with beneficial bacteria. As well as being a source of calcium and protein, it draws interest for its live cultures.
| Basis | plain whole-milk yoghurt, 100 g |
|---|---|
| Food group | Milk and dairy products |
| Practical portion | 1 bowl |
| Portion (g) | 200 |
| Energy (kcal/100 g) | 61 |
| Protein (g/100 g) | 3.5 |
| Carbohydrate (g/100 g) | 4.7 |
| Fat (g/100 g) | 3.3 |
| Fibre (g/100 g) | |
| Notable nutrients |
|
| Storage | Keep it covered in the fridge; the liquid on the surface is natural and can be stirred in. |
| Food safety | Do not eat yoghurt that is mouldy or has changed in colour or smell. |
Nutrition profile
100 g of plain whole-milk yoghurt contains roughly 61 kcal, 3.5 g of protein and 3.3 g of fat; a bowl is about 200 g. The values are approximate averages. Because some water is taken out of strained yoghurt, its protein density is markedly higher (up to about 9–10 g per 100 g). In fruit and flavoured products, the added sugar should be checked on the label.
What does fermentation add?
Yoghurt cultures (Lactobacillus bulgaricus and Streptococcus thermophilus) turn part of the lactose in milk into lactic acid, and that is where the tang and the texture come from. Thanks to this conversion, many people who are sensitive to lactose tolerate yoghurt more comfortably than milk. Fermented foods with live cultures are treated as part of a balanced pattern of eating; claiming certainty about a particular health outcome would not be scientifically accurate.
Home-made yoghurt and storage
Setting yoghurt at home is a widespread tradition: a spoonful of yoghurt is stirred into milk that has been boiled and cooled to lukewarm, and the mixture is left in a warm place. Using hygienic containers and moving the set yoghurt to the fridge both matter. Yoghurt is kept covered in the fridge; the yellowish liquid that collects on the surface (whey) is natural and can be stirred back in. Yoghurt with mould, pink spots or a sharp smell should not be eaten.
Related terms: Milk, Calcium, Rolled Oats